| 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 | | 67.90 | 10.00 | 13.10 | 0.00 | 91.00 |
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| Saucony A6 Miles: 14.50 | Newton Gravity III Miles: 6.00 | Kinvara 5 Blue Miles: 30.25 | Newton Trainer 5 Miles: 7.50 | Newton Gravity LE Miles: 6.50 | Kinvara 2 White/Blue Miles: 6.25 | Kinvara 5 Miles: 20.00 |
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| | Race: |
Oktoberfest 13.1 (13.1 Miles) 01:20:16, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 13.10 | 0.00 | 14.50 |
| AM: Oktoberfest 13.1. I'll write a bit more later. Disappointed but mostly because I broke my rule of only running certified half marathons. This one had had ~3 miles of cross country style mud running and bacially single track with mud and rocks. At one of the bridges there was a cement barrier, which I thought I had to jump over, but there was a small path around it. Didn't have enough time to warm up properly, got ticked at my time and my foolishness for picking such a course, didn't cool down (scheduled for 20 total on the morning). Course measured 12.8, but we were under tree cover the whole way.
I went to have a German brunch with Megan instead of cooling down (I'll pay for that). Had two beers. I'll type some bullet points later. Ultimately, I ran as hard as I could and the course was quite challenging (steep rollers, rocks, uneven ground, mud and puddles, etc). I just don't like to see those kinds of times for where my fitness is, even when I know the course was as the brochure said "3-5 minutes slower than what you usually run." The winner ran 1:11:30. I am guessing he is at least a 1:08 half marathoner. Likely a minute or two faster.
I'll just add splits and leave the above.
Splits: 5:57, 6:04, 6:15, 6:06, 6:12, 6:11, 6:28, 6:21, 6:28, 6:18, 6:40, 6:34, 5:53
7-9 were on single track. The slower splits at the end were on the step rollers (6-8+ % at times). Did okay on the grass finish running the last ~.20 between 4:35-5:00 pace. My 3rd 4th place finish in a half in the last 12 months (groan!). Should have kicked sooner because I reeled 3rd back in and fought off the guy who passed me at mile 11. I think 3rd got me by a second or two.
PM: OFF
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| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Minor soreness in my upper hamstrings (both sides), the fact and placement of which is atypical but so was yesterday's race and lack of cooldown or shakeout.
27 days on and I should have taken a day sometime last week. I will learn next time. I did learn something from the last two years though: nothing fast until at least the weekend after a tuneup half this late in a marathon buildup. I tried a midweek MP tempo last spring and the one before that and they weren't pleasant. They also extended my recovery no doubt. Last big workout on Sunday. Likely a 10 moderate + 10 @ goal pace with a few cool down miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: Forbidden Drive (NW) - 10 miles, no watch. Felt decent.
PM: Forbidden Drive + Germantown Ave - 6 miles, averaged 8:15
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| Newton Gravity III Miles: 6.00 | Kinvara 5 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: Springside Neighborhood + Germantown Ave - 6.5 miles, averaged 7:59
Didn't get out earlier for a morning 10 and Megan and I are playing swap the keys because someone (he shall remain nameless) lost his keys last Sunday after the race. Legs still plenty tired. Got in 500 feet of climb on this run. Not bad for a little loop.
PM: College Hill Loop - 7.5 miles, averaged 8:14
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| Newton Trainer 5 Miles: 7.50 | Newton Gravity LE Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: Forbidden Drive (SE) - 10.25 miles, averaged 7:55. Did some strides.
PM: Rex + Forbidden Drive + Germantown Ave - 6.25 miles, averaged 8:03
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| Kinvara 2 White/Blue Miles: 6.25 | Kinvara 5 Blue Miles: 10.25 |
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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 |
| Forbidden Drive (NW) - 10 miles, no watch. Did some strides.
Foliage is peaking. Cooler today. 50, but it felt cooler. Feeling fortunate to have a decent area to run after several years of running in a less than friendly running area. Lots of dirt miles this summer and fall.
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| Kinvara 5 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| Flourtown Tempo Loop - 20 miles, averaged 6:48 w/ 10 mile aerobic tempo
Final Big Workout: Warmed up about an hour easy moderate (7:14 pace), then 10-mile tempo in 1:03:48 (6:23 average), then cooled down to 20. I ended up walking for a bit because I was feeling really good and worried I might try to continue. I finished feeling better than I ever have. I got the effort I needed and 20 miles. No sense to keep pushing 3 weeks out. I've done that and you get burned. Saved it for the race.
Weather was ideal . . . for character building. 44 degrees with rain and windy (feels like 38 degrees). It was cold and soggy but manageable and my breathing was really solid during the tempo. Legs weren't snappy but they moved. A perfect way to be at this point. Very pleased with my fitness.
Splits: 6:26, 6:28, 6:25, 6:24, 6:22, 6:21, 6:20, 6:21, 6:21, 6:19
I resisted the urge to really push in the second half. Kept the effort right while still runningn the paces I wanted. A very good workout today.
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 67.90 | 10.00 | 13.10 | 0.00 | 91.00 |
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| Saucony A6 Miles: 14.50 | Newton Gravity III Miles: 6.00 | Kinvara 5 Blue Miles: 30.25 | Newton Trainer 5 Miles: 7.50 | Newton Gravity LE Miles: 6.50 | Kinvara 2 White/Blue Miles: 6.25 | Kinvara 5 Miles: 20.00 |
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