| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.15 | 5.00 | 0.00 | 2.50 | 57.65 |
|
| Newton Trainers Miles: 15.50 | Newton New Racers Miles: 14.00 | Saucony Kinvara Miles: 11.70 | Newton Trainers 2 Miles: 7.75 | Newton MV2 Miles: 8.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
|
AM: Planned on about 8 easy, but the temp and legs felt good, so I decided to tempo. After missing a good marathon goal pace tempo the first two weeks, I've been itching to get one on the books. 2 mile warmup straight into the workout. 7:38 (slow but a good first warmup mile), 7:31 (perfect for the first half), 7:23, 7:20, 7:30 (several turns and pedestrians). 7:28 average, which is about a 3:16 marathon. Walked a little bit and reset my watch for a 1.75 mile cool down.
PM: One of the many versions of Old Standby (if I can still call it that) - 5.25 miles, averaged 8:26
|
| Newton Trainers Miles: 5.25 | Newton New Racers Miles: 8.75 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Old Standby - 6.5 miles, no watch Expect thundershowers to occur at: NEVER.
|
| Saucony Kinvara Miles: 6.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Started on my Union/Greenbush loop, but made some turns and went through the park before picking the loop back up, finally catching the the middle of Old Standby - 7.75 miles, averaged 8:36 |
| Newton Trainers 2 Miles: 7.75 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.95 | 0.00 | 0.00 | 2.50 | 13.45 |
|
AM: 2.2 mile warmup, 10 x 400m on the road (with 1:45 recoveries), 2.28 cool down. Ran the 400s at 5k minus 10 seconds (which is probably slower than they should be). Tried to keep them between 90-93 seconds. Averaged 93.1 seconds per. The last repeat was one of the slower ones because I thought I had one left (better than the reverse I suppose). Need to up this workout to 12 repeats, but I'll never get to the level of the workout Camille Herron describes here: "I was definitely inspired–running past
professional athletes and Olympians training for the 2004 Olympics. One
day we watched a Japanese Ekiden team doing 50x400m on the track in 72
seconds…. like clockwork!" http://camilleherron.com/2012/07/24/going-to-boulder/ 50...400s PM: Old Standby variation, looping around the hospital - 4.75 miles, averaged 8:34
|
| Newton Trainers Miles: 4.75 | Newton MV2 Miles: 8.70 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
|
AM: Randomish south side loop - 5.2 miles, averaged 8:19 complete with almost-weekly dog incident Try to get out this afternoon. Long run moved to Monday when the weather will be pleasant. PM: out and back on 9th street - 5.25 miles, averaged 8:08 Pretty warm (93) but dry and a good breeze.
|
| Newton New Racers Miles: 5.25 | Saucony Kinvara Miles: 5.20 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Part of Jefferson High School loop before calling it a day - 5.5 miles, averaged 8:42 Fairly warm and humid. Gave me some time to walk for about 20 minutes and reflect on the week. Only 6 days, but I got in just under 58 miles with 3 days of doubles, two solid workouts (which were two of the doubles), and I got in some good shorter efforts in a high heat. Lower 8-minute pace I've been running in the afternoons will feel super easy when September and October come around. Scale back a touch next week for my planned 3 up/1 down week schedule. Over 7 months without any injuries and I've covered ALMOST as many miles in the those months as I did all last year with fewer days off and more racing. Also, my first pair of Newtons with over 750 miles on them are getting pretty stinky.
|
| Newton Trainers Miles: 5.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.15 | 5.00 | 0.00 | 2.50 | 57.65 |
|
| Newton Trainers Miles: 15.50 | Newton New Racers Miles: 14.00 | Saucony Kinvara Miles: 11.70 | Newton Trainers 2 Miles: 7.75 | Newton MV2 Miles: 8.70 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|