| 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 | | 62.90 | 0.00 | 0.00 | 0.00 | 62.90 |
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| Saucony Endorphin Pro Blue Miles: 36.70 | Saucony Endorphin Pro White Miles: 11.40 | Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| AM/Lunch: 12.4 miles, averaged 7:53?. HR 144.
35' Continuous Subthreshold
35' progressive warm up, then 15' around very light subthreshold (more moderate to steady). I was going to do 3 x 15' Subthreshold, but after the first rep I hit reset on the treadmill and when I restarted I felt good, so I just rolled with it and did 35' straight. I did 8.7, 8.8, 8.9 each for 10' and then 9.0 for 5'. Ended up with 5.13 miles in 35' or 6:49 pace, which was decent. HR 156 for the 35' though I had about 3' rest and started the treadmill over.
A solid week. 67 miles and just shy of 2 hours of subthreshold work. 21% quality, which is not actually that high. With this method I think 25-25% is not atypical, but 2 hours of quality of plenty for now. I will try to keep thinks at least at 100k a week I think and see where things go. Might have to give up some bike time, but maybe just adding time to my Saturday rides to make up for some of it.
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| Saucony Endorphin Pro Blue Miles: 12.40 |
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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, averaged 9:36. HR 121.
PM: 2 hours 45'. 49.3 miles @ 17.9 MPH. 208W. HR 130.
4 x 8' Threshold + 10 x 1' On/30" Off
I was going to do another run, but it was a beautiful day and felt like riding my bike. Turned it into a workout and it went quite well. Best 8' power all year.
293, 290, 293, 300. 1' intervals were 325-380 depending on the terrain and if I had a turn. Trying to work on bumping up my threshold. It is far too low and I struggle to cover harder moves in races, though I am unsure of when my next bike race is.
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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 | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM/Lunch: 11.6 miles on the treadmill, averaged 7:48. HR 144.
13x3' Subthreshold (40-45")
I slept until 10:15, which is later than I have slept in a LONG time. Got in a solid session. Started more conservatively than last week and did them in sets rather than progressing more aggressively and I think the effort was closer to what it should have been. First 5 reps @ 8.7 MPH, second 5 reps @ 8.8 MPH, and last 3 @ 8.9 MPH.
Sweat a ton even with dehumidifiers running.
+ weights and 30' sauna. HR 84.
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| Saucony Endorphin Pro Blue Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lunch: 5.2 miles on the treadmill, 9:38. HR 119.
PM: 2 hours 39'. 47.6 miles @ 17.9 MPH. 208W. HR 134.
5x5' Vo2 + 25' Tempo
Pretty solid workout. Power was around 299-311, so not much higher than my threshold workout the other day, but loaded legs. Tempo was 245 and felt pretty sustainable after the higher outputs.
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| Saucony Endorphin Pro White Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| AM/Lunch: 10.8 miles, averaged 7:29. HR 147.
5x8' Subthreshold
75" recoveries. It was not too hot and comfortable conditions, so I decided to head out and get some air. Started somewhat slow, but worked into it and dropped the pace without forcing anything. Felt very in control today, as the workout should.
6:57 (151), 6:45 (155), 6:41 (157), 6:37 (159), 6:33 (159)
PM: 4 miles, averaged 9:40. HR 117.
Sold my old gravel bike. Sad to see it go, but it was the right thing to do. I don't spend enough time on the ones I have in my regular rotation.
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| Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.80 |
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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: 3 hours 14'. 58.5 miles @ 18.3 MPH. 214W. HR 138.
5x20' Tempo
Solid durability session. Glad I got this in as it rained all day Saturday. 242, 242, 249, 250, 239
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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 |
| PM: 12.7 miles on the treadmill, averaged 7:51. HR 137.
100' aerobic progression w/ strides.
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| Saucony Endorphin Pro Blue Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.90 | 0.00 | 0.00 | 0.00 | 62.90 |
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| Saucony Endorphin Pro Blue Miles: 36.70 | Saucony Endorphin Pro White Miles: 11.40 | Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.80 |
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