| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.77 | 8.50 | 3.00 | 0.00 | 65.27 |
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| Newton New Racers Miles: 16.30 | Newton Trainers 3 Miles: 19.87 | Newton Trainers Miles: 6.10 | Newton (Marathon Workout) Miles: 23.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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AM: Sunday whatever recovery run. Went down some streets I haven't visited since I started running. 60, breezy, sunny. Very enjoyable - 6.3 miles, averaged 8:26
PM: Out and back on the north side, tried to make a loop at the end to form a sewing needle - 4.8 miles, just under 8:00 average
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| Newton New Racers Miles: 6.30 | Newton Trainers 3 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.85 | 0.00 | 0.00 | 0.00 | 14.85 |
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AM: Union/Courtland/Vinton Woods loop - 8.75 miles, averaged 8:06
PM: 9th street/golf course/Heritage Trail out and back - 6.1 miles, averaged 8:03
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| Newton Trainers Miles: 6.10 | Newton Trainers 3 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 2.00 | 3.00 | 0.00 | 12.70 |
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Tried a new workout today: a wave run someone attributed to Tin Man. Warm up, 2 miles at marathon pace (1 mile easy recovery between all intervals) and 3 at half marathon pace, then cool down. Workout was harder than I thought but given the conditions (wet and quite windy) this makes sense. I growled in frustration at the wind a few times on those HMP miles and almost quit before the last one, but I hung on. Probably didn't make much of a deposit in the fitness bank today, but I'm okay with the workout the more I think about it. Marathon pace: 7:10, 7:10 Half marathon pace: 6:42, 6:39, 6:30 Recoveries (too fast at the end and maybe overall): 7:59, 7:42, 7:39, 7:36 2.2 up and 1.5 down I did get a new pair of shoes on my doorstep when I got home. Altra Instincts. I got them for a everyday shoe (not for running but I love 0 drop shoes with some stiffness to them). I wanted something that would be low pitch and lightweight and that wouldn't look too much like a running sneaker. I think it was a great choice. Very intriguing toe box.
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| Newton (Marathon Workout) Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jefferson High School loop w/ Fink Cemetery extension - 10 miles, no watch. Picked up the effort coming down 18th street w/ a 95% effort coming down the Union fire lane. |
| Newton New Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 6.50 | 0.00 | 0.00 | 10.30 |
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78 degrees, windy, and sunny. Beautiful day. Was pretty sluggish when I hit the first quarter mile hill, but then I got going a bit into the first 2 miles and decided I would try a bit of tempo and see how far I got. Worked out well. Effort was a bit high at times due to the wind and higher temps, but I hit some downhills and flats toward the end. 3 miles, then 6.5 mile tempo in 45:34 (7:21, 7:11, 7:08, 6:54, 6:50, 6:45, 3:26). 7:01 average for the tempo and 7:28 overall. Headed to Philly for the next few days. Get a little bit of running in, but I'm not too concerned because my legs are feeling tight and I need some easy days of light mileage. Wish I had one of the anti-gravity treadmills! Next week is the big week before the taper. Nothing crazy planned. 80ish miles with a big workout (8 + 12 or 10 + 10 or something in there). Then it will be time to hope all bones, ligaments, joints, nerves, muscles, and other bodily stuff stays in place.
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| Newton (Marathon Workout) Miles: 10.30 |
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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 |
| Day off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
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| Newton Trainers 3 Miles: 6.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.77 | 8.50 | 3.00 | 0.00 | 65.27 |
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| Newton New Racers Miles: 16.30 | Newton Trainers 3 Miles: 19.87 | Newton Trainers Miles: 6.10 | Newton (Marathon Workout) Miles: 23.00 |
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