| 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 | | 43.10 | 0.00 | 0.00 | 0.00 | 43.10 |
|
| Saucony Endorphin Pro Blue Miles: 10.70 | Saucony Ride Teal Miles: 11.50 | Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.50 |
| |
|
| | Race: |
Golden Grizzlies Festival of Races 10k (6.214 Miles) 00:41:00, Place overall: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM: 10.7 miles total. 3.5 up, 10k race, 1 mile down.
Warmed up for 25' or so and did just under 3 minutes around subthreshold intensity, jogged a bit more, and did some strides. I even did some leg swings for the first time in about a decade.
I had a pretty good race. I was hoping for 39:30-39:45 but I underestimated how tough the course would be even though it was on campus and I have run part of it before. Ran mostly by effort and power and it was a good thing I did as I saw flashes of 8' pace coming up the O'rena Hill. It was a grinder. I was happy with letting other faster runner go and settled into my pace and effort and felt very comfortable through 2 miles and pretty solid for the first lap. Mile 4 I was feeling good, but not pressing too hard but started to drop a guy I passed. Mile 6 was just a bear and I finished fairly strong, but the finish is tough. Felt satisfied with the effort. Much better than a DNF for sure. Splits: 6:20, 6:21, 6:56, 6:33, 6:35, 6:59, (6:23 for the partial). Power: 368, 372, 377, 368, 363, 371, (406). HR 159, 168, 169, 169, 171, 172, (174)
Averaged 6:36 @ 168 BPM @ 371 watts
About 20-25 seconds slower than my 10k tempo a few weeks ago, but the course is probably worth 39:45-40:00 on a dead flat course.
|
| Saucony Endorphin Pro Blue Miles: 10.70 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM: 6.4 miles, averaged 10:07. HR 118.
Quads a little bit sore, but not bad overall!
PM: 1 hour 48' on the gravel bike. 29.6 miles @ 16.3 MPH. 172W. HR 110.
Felt good to get out and ride. It was warm but cooled down quickly. Not sure if this will lhelp my legs ore make them worse.
|
| Saucony Ride Teal Miles: 6.40 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 90' on the trainer. 186W. HR 116.
Legs are still pretty beat up.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM: 1 hour+ on the moutain bike. 181W. HR 126.
Did two laps of Bald Mountain South. I was going to do another lap, but wanted to leave myself enough time to get ready and get to campus.
PM: 6.4 miles on the treadmill, averaged 9:24. HR 127.
Legs felt okay, but weren't fully online during the run, but felt good overall.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: 10.5 miles, averaged 7:11. HR 154.
10k Tempo @ Half Marathon Effort
41:04, so basically what I ran on Sunday, but on a 1km+ flat loop. 65 degrees and overcast, but super humid. I was going to do 6 x 1 mile around subthreshold to half marathon effort, but decided to see how I felt going continuously. Worked out well. Felt very controlled. 6:42, 6:40, 6:38, 6:35, 6:35, 6:30, averaged 6:36. HR 165. Avg power 367. I am still not 100% on goal pace for 2.5 weeks from now, but I think breaking 1:25 is probably a sensible but challenging goal. I am basically hoping to run my fastest half since I turned 40/returned to running. I felt like I could have gone through 8 miles today at this pace, so race day should be doable.
PM: 4 miles, averaged 10:15. HR 121.
|
| Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM: 5.1 miles, averaged 9:48. HR 118.
PM: 1 hour 50' on the mountain bike on gravel. 30.4 miles @ 16.5 MPH. 221W. HR 132.
Long Tempo
On the pedals for most of it. Decided to to try some gravel on the mountain bike. I didn't ride trails for some reason I cannot remember. I think I was worried they would be muddy.
|
| Saucony Ride Teal Miles: 5.10 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 2 hours 37'. 45.1 miles @ 17.2 MPH. 193W. HR 127.
Solid gravel ride. Some old, familiar roads. Roads were in good shape. One segment attack, but my legs weren't having much of that.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.10 | 0.00 | 0.00 | 0.00 | 43.10 |
|
| Saucony Endorphin Pro Blue Miles: 10.70 | Saucony Ride Teal Miles: 11.50 | Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.50 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|