| 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)
Favorite Blogs: |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.00 | 0.00 | 0.00 | 0.00 | 68.00 |
|
| Saucony Ride Teal Miles: 16.90 | Puma Fast-R Nitro Elite 3 Miles: 10.60 | Saucony Kinvara 15 (All Black) Miles: 5.90 | Saucony Kinvara Pro Miles: 14.90 | Saucony Endorphin Pro White Miles: 15.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM: 6.3 miles, averaged 9:32, HR 123.
+weights and light core after
|
| Saucony Ride Teal Miles: 6.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 10.6 miles, averaged 7:44. HR 141.
3x12' Subthreshold
6:50, 6:44, 6:41 averaged. HR 153-155 avg. only hitting 162 max. 2' recoveries. Solid session.
PM: 5.9 miles, averaged 10:10. HR 128.
6 x 8" Hill Blasts
I don't recall the last time I did hill blasts. 2019? Trying to get some power and turnover back. Aerobic engine is starting to redevelop and I have time to redevelop speed, but I want to work my power and form just a touch.
|
| Puma Fast-R Nitro Elite 3 Miles: 10.60 | Saucony Kinvara 15 (All Black) Miles: 5.90 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 6.6 miles, averaged 9:40. HR 118.
+ Bench press and 23' sauna. HR 100.
PM: 4.3 miles, averaged 9:16. HR 123.
|
| Saucony Ride Teal Miles: 6.60 | Saucony Kinvara Pro Miles: 4.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| AM: 10.6 miles, averaged 7:44. HR 150.
10x1k Subthreshold
4:09 average, or about 6:40 pace (6:46-6:34 pretty consistently). 1' recoveries. Legs didn't feel too snappy to start, which was odd because I felt pretty solid on the warm-up. Still getting used to doing workouts at 6:15, I guess. I might need more than 20' of warmup time, too.
+ squats and 22' sauna. HR 98.
Just did 90# and then 110# I think and 3 x 8 for some maintenance. Trying to do enough of these to stay strong and build some strength without compromising my workouts. I think I will do a full-scale off-season lift next winter. I have been trying to get into it for the last two years, but I am doing them on a semi-regular basis.
PM: 4 miles, averaged 9:49. HR 121.
|
| Saucony Ride Teal Miles: 4.00 | Saucony Kinvara Pro Miles: 10.60 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM: 4.5 miles, averaged 10:03. HR 114.
+ 26' sauna.
PM: 2 hours 43'. 46.7 miles @ 17.2 MPH. 199W. HR 144.
Thursday Night Dirt
Decided to do A group. Felt pretty good to start, then we went hard into a corner and a few people braked hard and I did too and thankfully didn't take anyone out or get hit. That shook me a bit. Got dropped on one of the hills on Hixon after than. Just can't seem to not let gaps open. I was pretty frustrated. Another group came behind me and then I got dropped from them, and really questioned my life choices. I was going to head home, but stuck with it and picked a few guys up, and pulled for them and felt better.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM: 11.2 miles on the treadmill. HR 143.
4x12' Subthreshold
Planned to do the workout outside but it was warming up and I am trying to limit my sun exposure here and there when I can. I was going to do a continuous run at marathon pace + 15-20" but ended up doing another subthreshold run. I tried taking lactate but numbers were way off I think because even though it was fairly cool and dry in the basement, I was sweating pretty hard.
I started around 8.5, but that was too slow effort-wise but my legs felt like they were working too hard, probably because of fatigue from last night's ride. I worked my way doing to 8.7 and stayed around there for most of the work, and finished the last few minutes of the last interval at 8.8-9.0 MPH. HR 152, 153, 155, 159.
+ bench press
PM: off.
|
| Saucony Endorphin Pro White Miles: 11.20 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM: 4.1 miles on the treadmill, averaged 9:46. HR 117.
Went to the bike shop to look at a bike as I got the new bike bug. I was going to wait until next year to sell my gravel bike, but given some of the upgrades and the sales on the outgoing models, it might be time . . . Didn't get anything today as I wanted to think it through a bit and get a sense of what I can get out of my current bike.
PM: Off.
Decided a very light day was in order.
|
| Saucony Endorphin Pro White Miles: 4.10 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.00 | 0.00 | 0.00 | 0.00 | 68.00 |
|
| Saucony Ride Teal Miles: 16.90 | Puma Fast-R Nitro Elite 3 Miles: 10.60 | Saucony Kinvara 15 (All Black) Miles: 5.90 | Saucony Kinvara Pro Miles: 14.90 | Saucony Endorphin Pro White Miles: 15.30 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|