| 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 | | 78.00 | 0.00 | 6.00 | 3.10 | 87.10 |
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| Newton MV3 Miles: 10.10 | Newton Gravity LE Miles: 4.25 | Kinvara 5 Miles: 25.50 | Saucony Kinvara 2 Miles: 4.00 | Saucony Kinvara 4 Miles: 6.00 | Altra The One Miles: 9.25 | Mizuno Musha Miles: 4.00 | Newton Flat 5 Miles: 14.00 | Newton Sir Isaacs (wide) Miles: 10.00 |
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| | Race: |
Roxborough YMCA Family 5K (3.1 Miles) 00:17:26, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 3.10 | 14.35 |
| AM: Roxborough YMCA 5k - 10 miles total
Tough to pass up a 5k just 2 miles from our place. I knew it wouldn't be super competitive, but thought maybe I could get someone to push me a bit and race for 1st. Warmed up 5 miles and did some strides in the middle. Got lined up and a little girl jumped out in front of me at the start. I wish parents wouldn't allow children to do that. I realize it's a family event, but being in the very front of the starting line for a 5-6 year-old is dangerous.
Let the young cross country guy go out while his friends mocked him. I am guessing he was sub-5 through the half mile. I asked them "how fast can he run?" They informed me "not that fast; he's slowing." I smelled blood and went for it. Went through their mile mark in 5:27-5:28, which has a decent stretch of light uphill. My auto split hit later at 5:36. My legs felt tight at this point but they loosened up and I tried to push because I was feeling good and my pace was okay. Hit the turnaround to see an older guy but figured I had him unless I died or he was sandbagging me. Tried to keep pushing, but despite that I went through mile 2 very slow. Got a decent pickup into the finish, but should have pressed harder sooner.
Cooled down 2 miles before awards. Got a 3 month membership to the Y, which I likely won't be able to use. I decided to walk 2+ miles home because I had a goody bag (and let's face it, I race for those handy reusable bags). I was satisfied with 10 miles on the morning a an indication that I am getting fit and still improving, so I didn't cool down further and I'll get my miles in this afternoon. I did run 22 second PR, which is good. Course measured a bit short, but all 5ks do in my experience. Might have to get at least one more 5k this fall to see if I can get on the edge of the 17-minute mark.
5:36, 5:53, 5:44, (4:49 pace for the partial)
PM: Wyndmoor - 4.25 miles. Found a huge fountain/statue in the middle of a small rotary/cul de sac thing. It's a small suburban area so I didn't expect it. There was also a statue of Posidon (I think) on a pedestal. Very interesting considering it's basically the woods.
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| Newton MV3 Miles: 10.10 | Newton Gravity LE Miles: 4.25 |
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. After 21 days on, I had a day coming to me this week or next, but today wasn't the planned day; it's just how it turned out. Went to bed late, got up late, and scrambled to get work done before heading to campus. When I got home, it was time for me to make dinner. After my last rest day 3 weeks ago, I found that it left me feeling if not fresh then at least not dead.
Legs feel pretty good today, but I can tell I ran pretty hard. The photo also suggests I was working harder than I thought: #raceface
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Schuykill River Trail toward Valley Forge and back - 20.5 miles, averaged 7:49
Got a little warm at the end (75 or so). Great fall weather.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Neighborhood - 6 miles, averaged about 8:35
Tried to run on some soft surfaces in the neighborhood but got bored. Legs are good and beat up.
PM: Neighborhood loop - 4 miles, averaged 7:36. Legs felt better.
Might as well call this one "Wrench Loop." A good little 4 mile loop, the rhythm of which I like, and of course it looks like a wrench mapped out
A very happy birthday to Rob Murphy today.
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| Saucony Kinvara 2 Miles: 4.00 | Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Noon: VG to Forbidden Drive (NW) out and back - 9.25 miles, no watch. Did some strides.
PM: Wrench Loop - 5 miles, averaged 8:11. Stopped off at the track and did 3 x 200 ~98% effort in 33.6. Tried hard to get in the lower 30s but I can't run that fast. Good thing I don't really have to.
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| Altra The One Miles: 9.25 | Kinvara 5 Miles: 5.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
| Lunch: Flourtown Tempo Loop - 14 miles, averaged 7:21 w/ 6 x 1 Mile w/ shortish recovery jogs with idiot calculations (avg 1:42). Averaged just under 5:55 for the repeats
Warmed up 4 w/ ~1/3 mile @ marathon pace. Legs are still kind of beat, but I was pretty happy with the workout, especially with my bad math while running. I somehow ran the 5th repeat of 82 seconds.
5:54, 5:55, 5:54, 5:56, 5:54, 5:55 (1:45, 1:52, 1:41, 1:23, 1:55)
Jogs were 8:20-8:30 with the 4th just under 9-minute pace. Cooled down 3 miles back up to Chestnut Hill (ouchies). I am pretty sure this is a PR for this workout, even though I have runt he same pace for 4 x 2 mile workout.
PM: Treadmill - 4 miles in 30:43. Starting to get dark early.
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| Mizuno Musha Miles: 4.00 | Newton Flat 5 Miles: 14.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| VG to Forbidden Drive (NW) w/ Thomas Rd extension o&b - 10 miles, averaged 8:17
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| Newton Sir Isaacs (wide) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.00 | 0.00 | 6.00 | 3.10 | 87.10 |
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| Newton MV3 Miles: 10.10 | Newton Gravity LE Miles: 4.25 | Kinvara 5 Miles: 25.50 | Saucony Kinvara 2 Miles: 4.00 | Saucony Kinvara 4 Miles: 6.00 | Altra The One Miles: 9.25 | Mizuno Musha Miles: 4.00 | Newton Flat 5 Miles: 14.00 | Newton Sir Isaacs (wide) Miles: 10.00 |
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