| 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 | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
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| Puma Fast-R Nitro Elite 3 Miles: 26.40 | Saucony Ride Teal Miles: 14.20 | Saucony Kinvara Pro Miles: 5.00 | Saucony Endorphin Pro White Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: 14.5 miles, averaged 7:35. HR 150.
Progression + 3-Mile Pickup
8:16-7:05 through 10 miles, then 6:37, 6:36, 6:26. Air quality wasn't horrible, but it was around 95-100 and I could feel it a touch. Legs were loaded from the last several days of workouts plus lifting, but they were moving okay all things considered. I was going to do an 8-mile tempo, but didn't feel like pushing too hard early, so I just got into a rhythm and then decided to push to about half-marathon pace to a touch faster.
I was pretty pleased with the effort. I find a hard few mile pickup when I have been running moderately for a while taxing mentally and getting the effort right. Today was spot on. I could have done 4-5, maybe 6 miles around the mid 6:30s if I hadn't cut down, but I wanted to try to touch on goal 10k pace late in a run. Worked well.
Between the leg locking up on Monday, the air quality, and two days off, I ended up with a solid week on both riding and running fronts.
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| Puma Fast-R Nitro Elite 3 Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 7 miles, averaged 9:21. HR 124.
PM: 5 miles, averaged 9:00. HR 130.
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| Saucony Ride Teal Miles: 7.00 | Saucony Kinvara Pro Miles: 5.00 |
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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 |
| PM/Evening: 90' on the trainer.
Zwift Race + 15' of Threshold
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| Lunch: 11.9 miles, averaged 7:34. HR 155.
3 x 3200 + 4 x 200
Tempo loop was busy with construction, so I moved to the middle school track. I half thought of doing the workout there, but decided not to. Workout went fairly well. It was much harder than I thought, but the effort was right. I really haven't been redlining in many of my workouts by design, but it was good to get a tougher effort in. These were definitely 10k effort. I was getting what I thought were mile splits, but they were 1600s, which was good as it was lapping right at 1600. Unfortunately, I lost the individual splits. Something to do with the fact that I took manual splits and auto splits within the same workout.
As near as I could tell from the 3200 meter splits I created I went something like 12:50, 12:50, 13:00. About 6:29 mile pace. Jogged a lap then decided to do some 200s. 200s weren't glorious: 44, 45, 42, 43. I definitely need to get back in touch with my topend speed. I believe this is the biggest draw back to returning to some semblance of my former self. If mid to low 40-second 200s feel fast, running 6:00 pace or below for half marathon (or marathon) is never going to happen.
Some observations: I haven't done a full-scale track workout since 2018 or 2019. I found the super shoes pretty bouncy on the track and wasn't a huge fan. I felt like my form and turnover was awful. The 200s felt a bit better as my arm swing was more exaggerated. I imagine at the end of the summer and into the fall I will be on the track a bit more with 5k stuff, though historically I have done a lot of 1600 and 3200 meter repeats (and even threshold tempos) on the track as well.
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| Puma Fast-R Nitro Elite 3 Miles: 11.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| AM: 7.2 miles, averaged 9:08. HR 127.
Dropped the boys off at camp for the day. Megan is gone to a conference. Felt pretty good this morning. Weather has been much more favorable.
I will try to get a short run in on the treadmill later if I can occupy the boys.
PM: 4.2 miles on the treadmill, averaged 9:40. HR 124.
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| Saucony Ride Teal Miles: 7.20 |
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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/Lunch: 3 hours 1'. 55.8 miles @ 18.4 MPH. 215W. HR 136.
3x15' Threshold + 2' Hard
Dropped the boys off at camp and was between a run and a ride, but decided on a ride as I felt like riding my bike and wasn't sure if I would get on it this weekend.
271 watts @ 151 BPM, 279 watts @ 151 BPM, 285 watts @ 156 BPM, and 355 watts @ 156 BPM
Solid session. I didn't feel as strong as my last threshold session, but numbers were fine and I produced more power each interval, which is the way these should go.
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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: 10.2 miles on the treadmill, averaged 7:21. HR 150.
5x8' Subthreshold
Boys were watching TV this morning and I was going to take the day off, but decided I wasn't going to but that I didn't want to do a straightforward long run and did a subthreshold session, which I figured would be beneficial, but wouldn't take much out of me for next weekend.
Started at 8.8, then went 8.9, 9.0, 9.1, 9.2 (then last 3 minutes at 9.3-9.4)
HR 155, 158, 160, 162. 164
+ 22' sauna. HR 103.
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| Saucony Endorphin Pro White Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
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| Puma Fast-R Nitro Elite 3 Miles: 26.40 | Saucony Ride Teal Miles: 14.20 | Saucony Kinvara Pro Miles: 5.00 | Saucony Endorphin Pro White Miles: 10.20 |
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