| 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 | | 35.85 | 0.00 | 0.00 | 0.00 | 35.85 |
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| Saucony Endorphin Pro White Miles: 31.45 | Saucony Ride Teal Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 3 hours. 52.1 @ 17.3 MPH. 206W. HR 141.
2 x 20' + 4 x 2'
I was going to do the Coffee Ride, but wanted to sleep a bit, though I didn't sleep too late. I was going to do a 60' effort, but dialed it back and modified the workout and settled on a 2 x 20' session, which ended up going well. I paced fairly well, hitting the last 5' of each itnerval higher than the average for the first part (285 for the last 5' on the first one and 287 for the last 5' of the second). 266W @ 154 HR and 275W @ 159 HR. 360, 346, 334, 326.
Not feeling super bike-race-ready, but I guess I just need to rip the band-aid off next weekend, get a sense of where I am at, and keep plugging along. Running fitness is at least moving in the right direction.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| AM: 6 miles on the treadmill, averaged 9:55. HR 117.
Cottonwood is driving me insane.
PM: 4.4 miles, averaged 9:14. HR 128.
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| Saucony Endorphin Pro White Miles: 6.00 | Saucony Ride Teal Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 8.5 miles on the treadmill, averaged 7:36. HR 143.
30' Continuous Subthreshold
Decided to get a workout in, even being slightly short on time, so I did 30' continuous. I felt very good. Started at 8.5 MPH, and that was too slow, so I sped up here and there after about 3'. Moved to 8.7-8.9 for a good portion of it, and the last 15' or so I moved it up to 9.0, maybe it was the last 10'. but the last 5-7' I was running between 9.1-9.3. I could have run a good deal faster, but wanted to stay very controlled, around half-marathon effort at about the firmest. HR 159 BPM for the 30'.
+ 20' sauna. HR 100.
PM: 2.5 miles. Felt like absolute crap and very weak, so I stopped.
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| Saucony Endorphin Pro White Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles on the treadmill, averaged 9:41. HR 116.
PM: Off.
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| Saucony Endorphin Pro White Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: 8.2 miles on the treadmill, averaged 7:53. HR 147.
3x10' Subthreshold
8.6-8.7 MPH, 8.7-8.8 MPH, 8.7-9.0 MPH
HR = 160, 162, 164
PM: Off.
Decided to skip TND as I have a race this weekend and although I could have done B group, I figured I had done plenty with a workout today.
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| Saucony Endorphin Pro White Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 60' on the trainer. 191W. HR 121.
Openers
I did 30' of warmup and then did 3 x 3' @ sweet spot to threshold, and then did 3 x 30" pretty hard. Cow Pie Classic short haul in the morning. Goal is to get a decent race effort under my belt to start my bike season.
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| | Race: |
Cow Pie Classic (34 Miles) 01:39:16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: ~2 hours 40'.
I had an okay race. My power meter didn't connect after the warmup and I fiddle with my computer trying to get it to connect during the first part of the race, which was dumb as it cost me and I didn't really need it. I didn't look at HR, which was very helpful, something I would typically do in running race, but typically have displayed in a bike race. Lost contact with the lead group early, unlike last year when I lasted around 50-60'. I worked on catching people and trying to find a decent group. Managed to find one eventually and did a lot of pulling and tried to keep the pace up. I decided to break ahead of the group going through the farm section, and I went through that part pretty hot. I ended up braking pretty hard to make sure I didn't crash, and I overheated my brakes pretty good. Lesson learned. The last 4-8 miles or so, I felt extremely strong, which was frustrating as needed that energy earlier in the race. Probably need to increase my warmup a bit more.
Felt okay about the race. It was a good rustbuster for the season.
HR 166, peaked at 181, the highest I have seen on the bike in a while. 20.5 MPH average.
27' up/32' down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.85 | 0.00 | 0.00 | 0.00 | 35.85 |
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| Saucony Endorphin Pro White Miles: 31.45 | Saucony Ride Teal Miles: 4.40 |
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