| 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 | | 88.10 | 0.00 | 0.00 | 0.00 | 88.10 |
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| Specialized Diverge Pro Miles: 50.80 | Cross Training Minutes 2019 Miles: 200.00 | Miles With Megan Miles: 8.25 | Saucony Kinvara 7 Miles: 12.40 | Saucony Kinvara 5 Blue (Vault) Miles: 14.25 | Newton Flat 5 Miles: 14.00 | Saucony ISO Freedom Miles: 4.30 | Saucony ISO Freedom Black/Green Miles: 4.30 | Saucony Kinvara 5 Teal (Vault) Miles: 25.60 | Altra One V3 Blue Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Lunch: 4.5 miles, averaged 10:52. HR 125.
Weights after: Captain’s chair and core machine; pec flys 3 x 15 @ 50#; chest press 3 x 15 @ 40#; pull downs 3 x 15 @ 55#; rows 3 x 15 @ 40; shoulder press 3 x 15 @ 25#
PM: 50.8-mile ride. HR 134.
Good ride. Kept it easy mostly to recover from running yesterday. A mix of tar and gravel, with a brief bit of single track. I flew off track into the woods. It happens.
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| Specialized Diverge Pro Miles: 50.80 | Cross Training Minutes 2019 Miles: 200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lunch: 10 miles, averaged 8:34. HR 143. Did some strides.
PM: 4 miles w/ Megan, averaged 10:05. HR 122.
Like fall outside this evening.
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| Miles With Megan Miles: 4.00 | Saucony Kinvara 7 Miles: 4.00 | Saucony Kinvara 5 Blue (Vault) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| PM: 14 miles, averaged 8:37. HR 151.
Stridlek Workout: 3 (6 x 40”) w/ Equal Jog Back and 5’ Jog Between Sets
4 up/4.1 down
A little faster than last week I think. Much drier air. Pollen had me hacking a bit but not too bad. Drank too much last night, so I moved the workout to late afternoon.
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| Newton Flat 5 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Lunch: 8.4 miles, averaged 10:29. HR 131.
PM: 4.3 miles, averaged 10:24. HR 127.
Beautiful weather for running. Warm and dry and not too hot. Crappy weather for tomorrow, so likely the ride won't happen, but I'll just double up in the afternoon.
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| Saucony Kinvara 7 Miles: 8.40 | Saucony ISO Freedom Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM/Lunch: 9 miles w/ hill blasts
7 x 8" Hill Blasts
Did the same warmup pattern as last week. Legs were much better than last week. 4.5 mile warm up, including .26 @ 5:43 pace. Did drills and strides after. On the cool down I attacked a Strava segment again and got 3rd. That was 5:40ish for .33 but it's an average grade of 4%. The segment was slower as I think it starts back farther than I realized. Segments really don't matter but in the absence of racing it's not a bad carrot to reach for every once in a while.
PM: 4.3 miles, averaged 10:25. HR 121.
Cool and rainy. Almost cold, but it was in the lower 60s. Unseasonably low though. No group ride with the rain. Might not get a ride in this week, but I'll just log running miles.
Night: AIS, PT, and light core.
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| Saucony ISO Freedom Black/Green Miles: 4.30 | Saucony Kinvara 5 Teal (Vault) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch: 8.7 miles, averaged 8:10. HR monitor off.
Had lunch and headed over to the gym for weights.
Various bench free weights to mix up the routine, then tri press 3 x 15 @45#; bicep curl 3 x 15 @ 40#; shoulder press 3 x 15 @ 25#; pull downs 3 x 15 @ 60#;
PM: 4.25 miles w/ Megan, averaged 10:02. HR 123.
Got a new HR monitor at KLM.
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| Miles With Megan Miles: 4.25 | Altra One V3 Blue Miles: 8.70 | Saucony Kinvara 5 Blue (Vault) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| Noon: 16.6 miles, averaged 8:19. HR 158.
Did about 6 miles to River Bends and ran up and down the bridge hill for some elevation gain. Felt good overall but tired the eleventh time up the hill. A bit under 3.5 miles total at an average grade of 4%. One of the only ways I can get hills without driving.
Drove to Ann Arbor to see friends and stay over. We had a good time.
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| Saucony Kinvara 5 Teal (Vault) Miles: 16.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 88.10 | 0.00 | 0.00 | 0.00 | 88.10 |
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| Specialized Diverge Pro Miles: 50.80 | Cross Training Minutes 2019 Miles: 200.00 | Miles With Megan Miles: 8.25 | Saucony Kinvara 7 Miles: 12.40 | Saucony Kinvara 5 Blue (Vault) Miles: 14.25 | Newton Flat 5 Miles: 14.00 | Saucony ISO Freedom Miles: 4.30 | Saucony ISO Freedom Black/Green Miles: 4.30 | Saucony Kinvara 5 Teal (Vault) Miles: 25.60 | Altra One V3 Blue Miles: 8.70 |
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