| 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: |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.30 | 0.00 | 0.00 | 0.00 | 68.30 |
|
| Saucony Endorphin Pro Blue Miles: 13.00 | Saucony Endorphin Pro White Miles: 35.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 13 miles on the treadmill, averaged 7:28. HR 152.
8-Mile Tempo
Marathon to about steady state. 4-mile warm up, then 4 miles @ 8.5, 2 miles @ 8.6 MPH, 1 mile @ 8.7 MPH, and 1 mile @ 8.8 MPH. Avg HR 160. HR got up to 156-159 pretty quickly, but stabilized extremely well throughout most of it. Creeped up to 162-165 or slightly higher the last few miles, but felt very manageable. Refrained from pressing too hard the last few miles, though could have.
+ bench presses and squats while the sauna heated.
+ 26' sauna. HR 99. Light core after.
|
| Saucony Endorphin Pro Blue Miles: 13.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 6.2 miles on the treadmill, averaged 9:37. HR 117.
PM: 6.3 miles on the treadmill, averaged 9:32. HR 118.
|
| Saucony Endorphin Pro White Miles: 12.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| AM: 7.6 miles on the treadmill, averaged 7:55. Did a few strides.
HR data was off for some reason. Bad connection? Kept it light to warm up and progressed into solidly/honestly aerobic. Working on this, as I think it is the missing piece of my training. It is just hard without a traditional training structure of workout/recovery/maintenance (rinse and repeat). I might have to switch back to a midweek workout and a quality long run on the weekend. That always served me well in the past, I think I just need more mileage. Nothing crazy, but 45-50 miles per week ain't gonna cut it. Going for consistent 60-ish mile weeks, maybe with a peak week or two in the upper 70s or low 80s.
PM:
|
| Saucony Endorphin Pro White Miles: 7.60 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| AM: 9.3 miles on the treadmill, averaged 7:32. HR 148.
4x8' Subthreshold w/ 1' Float Recoveries
PM: 8.1 miles on the treadmill, averaged 7:24. HR 150.
8x4' Subthreshold
8.8 MPH for the first 4, 8.9 for the next two, and 9.0 for the last two. 1' recoveries
|
| Saucony Endorphin Pro White Miles: 9.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| AM: 5.8 miles on the treadmill, averaged 10:16. HR 112.
Kept it extremely easy to maximize recovery. Went straight home from LTU as there was a tornado warning. We lost power around 11:30 in the morning and it didn't come on until 6:30 PM on Saturday.
PM: Off.
No power, so I didn't run on the treadmill and didn't feel like going outside.
|
| Saucony Endorphin Pro White Miles: 5.80 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
No power still. I didn't feel like running outside, but could have as the boys went to their friend's.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles, averaged 7:51. HR 149.
6 Miles @ Marathon Effort + 1 Mile Hard
Legs felt quite unresponsive, but I settled into the effort and made it work. 7:24, 7:22, 7:20, 7:13, 7:15, 7:19. Took 3' jog and ran 6:21, which was pretty decent. Cooled down for a few minutes and then just felt very tired and grumpy. I think I am just ready to have the power back on.
We took the boys to a party at their friend's parents', which was fun. Got a notification that the power was back on.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.30 | 0.00 | 0.00 | 0.00 | 68.30 |
|
| Saucony Endorphin Pro Blue Miles: 13.00 | Saucony Endorphin Pro White Miles: 35.20 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|