| 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 | | 78.00 | 0.00 | 7.75 | 0.50 | 86.25 |
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| Newton Gravity LE Miles: 13.00 | Mizuno Musha Miles: 13.25 | Kinvara 5 Miles: 14.00 | Newton MV2 (3) Miles: 18.75 | Altra The One Miles: 4.50 | Saucony Kinvara 2 Miles: 6.25 | Newton Gravity III Miles: 6.50 | Saucony Kinvara 4 Miles: 10.00 | Concrete Falls/Fails Miles: 1.00 |
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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 |
| Chestnut Hill - 13 miles, averaged 8:35
I hesitate to call this hilly (it is) but everything in the neighborhood is. Did some recon, found one of the tracks, got lost and very dehydrated and tired. Walked a good bit back. Pretty out of it when I got home.
Lower 80s 39% humidity and dew point in the mid 40s very weird, but extremely pleasant.
PM: Just got my computer set up and my Garmin data in. Garmin claims 750 of gain. Garmins are the worst at elevation but I am guessing that is pretty close. I found the Cheltenham Cemetery, which is ~2.5 away and it is ~2+ miles around the outside. Tempo, tempo, baby. Also recovery runs when I need some flats. I'll check the trails to see how good the markers are for intervals, otherwise I will use the cemetery and one of the tracks.
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| Newton Gravity LE Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 5.5 miles of run/walk (2 running segements) commuting with Megan. We dropped off the moving truck. Lots of hills. I'll probably do an hour on the treadmill later.
PM: Treadill for an honest hour. I'm the sweaty guy at the complex. I just moved in. Nice to meet you.
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| Mizuno Musha Miles: 8.00 | Kinvara 5 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 4.75 | 0.00 | 13.00 |
| AM: Road/track/treadmill special - 8.5 miles.
Ran to Springside Academy, which is convenietly located a mile away. Lots of people walking. I had planned a rather ambitious 2-1-2-1 some time ago, but that is really a fall workout or a rare cool weather summer day. So I figured mile repeats until I felt like I was done. Got through 1200 (4:37 or 6:13) and pulled it. Too warm, too dehydrated. I'm too proud to run 6:20 pace just to get the workout in. Came home and jumped on the treadmill for an honest 25 minute LT tempo and felt like dropping that too but I kept pushing and saved the morning and got a solid effort in even if the mileage wasn't there. Sunday's lost run took a lot out of me.
Since I'm not the bread winner, I'm the bread baker, so it's off to grocery shop.
PM: Treadmill for 35 minutes
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| Newton MV2 (3) Miles: 8.50 | Altra The One Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM: College Hill Loop - 6.5 miles, averaged 8:52. Around 575 feet of gain according to the Garmin.
Found the direction of the Schuykill River Trail. I'll explore that a bit maybe tomorrow. The trail system here is extensive! I can feel either the hills or the treadmill (or both) in my glutes. Must be strengthening them.
PM: Exploring a bit - 6.25, averaged about 8:35. I stopped my watch and forgot to restart so it took a wicked tangent. With Google Pedometer and the elapsed time I figured it to be a mile.
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| Saucony Kinvara 2 Miles: 6.25 | Newton Gravity III Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Forbidden Drive SE - 10 mile, averaged 8:18.
Climbed back up Rex Ave through some fallen trees. It's 300 feet of gain over a kilometer. My beard got longer by the time I got to the top.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Neighborhood + Springside Academy - 8.5 miles, averaged 8:56. Did 6 x 200 strides on the track, which is where most of my strides will be since there are no good stretches of road near the apartment.
Did the first 4 nice and easy with Megan and went back toward the track. Lots of very nice athletic fields for barefoot running and strides. Pretty swanky school from the looks of things.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 3.00 | 0.50 | 15.50 |
| AM: Springside Academy Track - 10.25 miles total w/ 3 x 1 mile CVish w/ 400 recovery + 2 x 400 (hard) w/ 70 second rest
Warmed up 3.25 (including 1 fall), did 2 x 200 strides and some quick active stretches. It was already in the low 80s. Guess I didn't learn my less from early this week (some cooler nights next week are coming!). Didn't really know what I was going to do for a workout even when I started the repeat. Originally mile repeats, then 800s given the warm temps, then I decided to do a handful of repeats (to the point of falling off) then some hard intervals for leg speed. I had to deal with walker texters in lane 1 and old dude running 400s in ~4:00. Good times. An okay warm weather workout.
3 x 1600: 5:58, 6:00, 5:55
short break, then
2 x 400: 73.1, 76.9
Cooled down 2.5
Needed to concentrate on the second one but didn't. Needed to keep the head up and keep moving but I missed it. I was pretty gassed at the end of the second. Got some miles for the morning, the heart rate up, and the legs turning. Call it a moderate success.
PM: Treadmill - 5.25 miles next to Megan. I finished and watched her try to tackle the 9-minute gal. The oldest looking treadmill is the most accurate and the fastest. Did some light strides to test it. 5:30ish felt like 5:30 or close enough.
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| Newton MV2 (3) Miles: 10.25 | Mizuno Musha Miles: 5.25 | Concrete Falls/Fails Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.00 | 0.00 | 7.75 | 0.50 | 86.25 |
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| Newton Gravity LE Miles: 13.00 | Mizuno Musha Miles: 13.25 | Kinvara 5 Miles: 14.00 | Newton MV2 (3) Miles: 18.75 | Altra The One Miles: 4.50 | Saucony Kinvara 2 Miles: 6.25 | Newton Gravity III Miles: 6.50 | Saucony Kinvara 4 Miles: 10.00 | Concrete Falls/Fails Miles: 1.00 |
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