| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.00 | 0.00 | 0.00 | 0.00 | 80.00 |
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| Saucony ISO Freedom Miles: 26.90 | Miles With Megan Miles: 8.00 | Saucony ISO Freedom Black/Green Miles: 12.70 | Saucony Kinvara 5 Teal (Vault) Miles: 4.00 | Newton Flat 5 Miles: 13.20 | Specialized Diverge Pro Miles: 37.20 | Cross Training Minutes 2019 Miles: 124.50 | Saucony Kinvara 6 Miles: 9.00 | Saucony Kinvara 7 Miles: 4.00 | Altra Escalante Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| PM: 10.3 miles, averaged 9:57. HR 135.
Wasn't sure I was going to make it out as I was feeling super rough, but the cold air did me some good. That was quite a weekend. Back to more consistency this week. Hoping it stops raining at some point. We have had plenty.
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| Saucony ISO Freedom Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Lunch/PM: 8.3 miles, averaged 8:57. HR 146. Did some strides and felt very good.
Had lunch and read for a bit, went to the gym and did some weights, then went out again with Megan.
Pec Flys 4 x 15 @ 45#; Chest Press 4 x 15 @ 45#; Pull Downs 4 x 15 @ 45#; Rows 4 x 15 @ 45#; Shoulder Press 3 x 12 @ 25 #. Captain’s chair after.
PM: 4 miles, averaged 10:07. HR 134.
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| Miles With Megan Miles: 4.00 | Saucony ISO Freedom Black/Green Miles: 8.30 | Saucony Kinvara 5 Teal (Vault) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Lunch/PM: 13.2 miles, averaged 8:25. HR 165.
Stridlek Workout: 2 (10 x 50" w/ Jog Back) 5' Jog Between Sets
Nice weather today. Warmer and dry, but the pollen was high. I felt quite fast (relatively speaking), starting in the 5:30s and running most in the 5:20s and 5:teens with some around 5' flat and the last one at sub-5. The recovery is long (just under 2'), but I was happy with my turnover and how much faster I was than last week on the 45" intervals. Building up from here.
3.2 up/2.6 down
PM: Off. Didn't get the workout in early enough to allow for proper recovery time.
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| Newton Flat 5 Miles: 13.20 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Lunch/PM: 8.3 miles, averaged 10:29. HR 144.
Warmer and nice. Heavy pollen though. Like running with a mouth full of sawdust.
PM: 4.4 miles, averaged 10:42. HR 141.
Night: AIS and pushups
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| Saucony ISO Freedom Miles: 8.30 | Saucony ISO Freedom Black/Green Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch: 9 miles.
6 x 8" Hill Blast w/ 3' Walkabout Recovery
Did drills and strides before. Shed my shirt and used it for a starting marker for the blasts. Some guy on a bike was interested in it and was looking like he was going to take it. I told him it was mine. Probably should have just let him have it. I can't remember when I last did these outside. They are as beneficial as strides, maybe even more. They aren't hard, but they take a lot of time between doing the drills and strides and the walking recoveries.
4.5 up/4.5 down.
PM: 37.2-mile ride. HR 157.
Thursday Night Ride. Beautiful evening. 70-75 w/ a little bit of wind. Set a few solid PRs on some segments. Harder effort overall, but felt decent. This is approximately 50-mile race effort over slightly hilly gravel I would say. We were 19MPH around half way but slowed up for some folks and some of the gravel was pretty loose on the second half, so I finished just under 18MPH. Fun ride. Looking forward to more consistency with this ride, as it has been spotty with the weather.
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| Specialized Diverge Pro Miles: 37.20 | Cross Training Minutes 2019 Miles: 124.50 | Saucony Kinvara 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Lunch: 8.3 miles, averaged 9:16. HR 141.
PM: 4 miles w/ Megan. HR 130.
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| Miles With Megan Miles: 4.00 | Saucony Kinvara 7 Miles: 4.00 | Saucony ISO Freedom Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM/Lunch: 10.2 miles, averaged 8:36. HR 143.
Did a couple strides and a third of a mile pickup. Didn’t get up early enough to fit in my long run. Headed to Toledo for a wedding.
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| Altra Escalante Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.00 | 0.00 | 0.00 | 0.00 | 80.00 |
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| Saucony ISO Freedom Miles: 26.90 | Miles With Megan Miles: 8.00 | Saucony ISO Freedom Black/Green Miles: 12.70 | Saucony Kinvara 5 Teal (Vault) Miles: 4.00 | Newton Flat 5 Miles: 13.20 | Specialized Diverge Pro Miles: 37.20 | Cross Training Minutes 2019 Miles: 124.50 | Saucony Kinvara 6 Miles: 9.00 | Saucony Kinvara 7 Miles: 4.00 | Altra Escalante Miles: 10.20 |
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