| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.60 | 1.00 | 1.00 | 0.00 | 42.60 |
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| Saucony Fastwitch Miles: 13.10 | Saucony Kinvara Miles: 14.75 | Newton Trainer 5 Miles: 6.00 | Newton Trainer 4 Miles: 8.25 | Barefoot 2013 Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 1.00 | 0.00 | 0.00 | 13.10 |
| Medium long run loop - 13.1 in 1:33:36 (7:09 average). Upper range AT mile at mile 10 was 6:28. A bit fast, but I had to pick it up through a light toward the beginning. I think I've got a good idea where 6:35-6:40 pace is.
Happy Mother's Day to all the Moms. Wish I got to see mine today. Had a great weekend in Toledo with Megan's family thogh. I'm worried the scale with start snickering if I get on it in the morning so I will weight/wait until Wednesday.
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| Saucony Fastwitch Miles: 13.10 |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Evening: 6 miles nice and easy, averaged 8:18. Thankful for all the blog advice. Feeling very taperish this afternoon.
Ran a few numbers for confidence. Wish I was better at Excel, but
I did find that for 15 weeks some interesting improvements from last
fall. Just under 65 miles per week average for the fall buildup and just
under 80 per week averaged for this spring. That accounted for 217.68
more miles. I also did more and longer long runs (max 24 miles versus
max 19.5) and I did more quality workouts (weekly LT or V02 max). Most
weeks I would do 1-2 workouts not including my long run.
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| Saucony Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| North side - 6 miles, averaged 7:22. Too fast for the weather and the period before a marathon, but my legs are coming back.
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| Newton Trainer 5 Miles: 6.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.00 | 0.00 | 6.25 |
| Beautiful day. 81 degrees and sunny. Was feeling tired and sluggish. Ran pretty slow to get going, which was fine. Form feels quirky. Decided to run the last mile at marathon goal pace, and although it was warm I was trying to sense the pace and hit a certain number even though I knew I would be working a bit harder with the heat. The bad news is the effort was pretty high. The good news is I was 30 seconds off target. The last mile split was 6:08. Whoops. Working the wrong system, but it's too close to the race to have much effect. I assumed that the high effort was more due to heat than pace. I guess I will wear my watch that is set up to read current and average pace for the race.
6.25 miles, averaged 7:39
The weather looks cooler than it did several days ago. I can't complain about this:
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| Newton Trainer 4 Miles: 6.25 |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| North side - 5.25 miles, averaged 7:50. Fat and flat is the new lean and mean. I did manage some low 4-minute, peak-paced strides in my Kinvaras. I love and hate those squishy blue beauts.
I'm a bit obsessive about my nutrition, so I am getting something here and bringing it with me. If the TSA take it, well, I guess I will be eating gels on fruit for dinner.
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| Saucony Kinvara Miles: 5.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| North side - 3.5 miles, averaged 7:46. One restrained stride at the end. Weather still looks good for Sunday. I may need to bring my hat and gloves for the warmup. Things are getting warmer here. Not so much in Northern Maine.
I looked at race times from previous years. I saw a handful of sub 2:30s and even a 2:23 (winners obviously). Mostly the winner runs uncontested. Last year sub-2:55 would have taken third. Hard to say year to year.
A-goal is to beat Coach Bam's prediction by enough that his comment on my report begins "Jakers . . . " (I think that's the term he used in my last breakthrough. Second to last I guess.)
I will, however, predict his prediction to be 2:56:24. I think I'm good for 2:55, which would put me in the 10-minute window for Boston, but I've yet to run a good marathon (good meaning very hard at the end but not have my legs completely shut down). My real goal, then, is to run well. |
| Saucony Kinvara Miles: 3.50 |
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| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles. Ran back and forth on the flat part of my parents road. Did a half a mile barefoot on the grass with some "strides" around goal pace. |
| Newton Trainer 4 Miles: 2.00 | Barefoot 2013 Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.60 | 1.00 | 1.00 | 0.00 | 42.60 |
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| Saucony Fastwitch Miles: 13.10 | Saucony Kinvara Miles: 14.75 | Newton Trainer 5 Miles: 6.00 | Newton Trainer 4 Miles: 8.25 | Barefoot 2013 Miles: 0.50 |
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