| 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 | | 65.00 | 0.00 | 5.00 | 0.00 | 70.00 |
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| Concrete Falls/Fails Miles: 2.00 | Saucony A6 Miles: 23.25 | Newton Gravity LE Miles: 8.25 | Newton Gravity III Miles: 12.00 | Newton Trainer 5 Miles: 5.00 | Saucony Kinvara 4 Miles: 7.25 | Newton Sir Isaacs (wide) Miles: 8.25 | Kinvara 5 Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Country Roads - 10.25 miles, averaged 7:40. Did some strides.
Tried to connect to one of the trails I've yet to explore but the route I took wasn't super safe. You get out of Chestnut Hill and it's all beautiful farmland, but not great for safe running. Lots of sheep and other critters.
Snagged a pair of A6s. I am retiring lots of shoes and selling some that I won't end up wearing. Really good sockless. HUGE update from the 5s. Not sure if it is a marathon shoe for me. Need some more runs. As responsive as my Newton flats (which I wore for my last marathon) and even lighter, but they are more forgiving with the 4mm as opposed to 0mm drop. I may just play it Safety BoB and run in a new pair of Kinvara 5s.
I'm really taking a cutback week this week (was supposed to last week, but even cutting out doubles didn't quite do it). Doing my tuneup half next week end. My #1 goal is to win the race.
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| Concrete Falls/Fails Miles: 1.00 | Saucony A6 Miles: 10.25 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| Lunch: Flourtown Tempo Loop - 13 miles total w/ tune up workout
Tried the loop in reverse today and it is a good bit faster. I regularly lose 2-3 seconds (or more) on the short steep hill.
4.1 warm up
5 x 1 mile w/ ~2:00 recovery jogs (1:52 average)
5:40, 5:40, 5:42, 5:44, 5:40 (5:41 average)
3 mile cool down
I now wish I was running a half on the open roads but hopefully the bike path/packed dirt course will be okay next Sunday. I would hate to waste my fitness on a crappy course of mud or other factor. Ultimately the focus is the marathon, but I generally revise final goal plans based on a 4-week out half tune up. If I said I was happy with the workout today, that would be an understatement. I had to keep tucking my peacock feathers back into my shorts on my cool down.
Spoke too soon on the sockless factor maybe. 
PM: Off. Grading marathon. Good thing it's fall break.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM 1: Valley Green + Forbidden Drive (NW) out and back - 8 miles, averaged 8:05
PM 2: Neighborhood - 4 miles, averaged 8:07. It was very dark. I fell. Might have to get a headlamp (won't save me from falling but it's not safe to run when you can't see your footing)
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| Newton Gravity LE Miles: 4.00 | Newton Gravity III Miles: 8.00 | Concrete Falls/Fails Miles: 1.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: Forbidden Drive + Neighborhood - 5 miles, averaged 7:36
I'm hoping this extra weight is from extended "weekend weight" from fall break.
PM: Chestnut Hill College Hill (reverse) - 7.25 miles, average 7:30
Muddy on Forbidden Drive. Good prep for this weekend, as there is ~2.5 miles of dirt that will likely be a bit soggy.
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| Newton Trainer 5 Miles: 5.00 | Saucony Kinvara 4 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: CH College Hill Loop - 8.25 miles, averaged 7:32. Did just a few short strides.
PM: Wyndmoor - 4 miles, averaged 7:45
Thinking I might need to get a headlamp if I am going to continue to double throughout the winter (I can't recall what I generally do). Running through the dark twice this week was fun but dangerous. Any suggestions for something inexpensive but not a piece of crap?
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| Newton Sir Isaacs (wide) Miles: 8.25 | Newton Gravity III Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Neighborhood loop - 6 miles, averaged 7:50. Did some strides.
67 degrees and windy. Not bad, fall, not bad at all.
My plan to go out to win the half this weekend has been foiled by an (at least) 72:30 half marathoner disguising himself as a sub-1:20 hopeful (I did some research on the super secret resource called the internet). I am guessing he can run sub-1:20 with a stress fracture. Full concentration now on a PR (which was one of the goals anyway) and coming in under the course record of 1:17:30 (under 1:17:25 for a PR), regardless of what he runs. Hoping the warmer weather, sun, and wind dries any muddy spot up over the next two days.
Weight is being stupid again.
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| Kinvara 5 Blue Miles: 6.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Neighborhood loop - 4.25 miles, averaged 8:07. Did a few strides.
My body thinks it's tapering for the marathon, but it's just a cutback week and a tuneup half. Weight has jumped significantly (stress eating it would seem) and my legs feel like junk. Hoping to run well tomorrow and that the wind is at my back. Whatever direction I am running.
Should have taken a day off given that I'm 3 weeks or so on, but of course I'm too stupid and too pround to run fewer than 70 miles in a buildup (which is pretty typical for the week before a tuneup half 4 weeks out).
There. I feel better.
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| Newton Gravity LE Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.00 | 0.00 | 5.00 | 0.00 | 70.00 |
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| Concrete Falls/Fails Miles: 2.00 | Saucony A6 Miles: 23.25 | Newton Gravity LE Miles: 8.25 | Newton Gravity III Miles: 12.00 | Newton Trainer 5 Miles: 5.00 | Saucony Kinvara 4 Miles: 7.25 | Newton Sir Isaacs (wide) Miles: 8.25 | Kinvara 5 Blue Miles: 6.00 |
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