| 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 | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
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| Saucony Ride Teal Miles: 8.10 | Saucony Kinvara 15 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM: 8.1 miles, averaged 9:18. HR 126.
Definitely needed more passing room yesterday to be able to put in the full race effort, but not much I could do. I would like to have been more tired and destroyed today, but I guess the upside is that my recovery time will be very short. Felt good to run even being cold and spitting wet snow in my face.
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| Saucony Ride Teal Miles: 8.10 |
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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 |
| AM: 120' on the trainer. 217W. HR 124.
Legs feel pretty good. Actually felt good to just keep it steady endurance on the trainer, so that is what I did. Chilly outside, so of course I changed plans from not riding at all this week and just running, to wimping out and riding inside. Just didn't quite feel like running on the treadmill.
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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 |
| AM: 96' on the trainer. 216W. HR 126.
3 x 6' Muscle Tension Intervals
This was my first time doing these. Essentially, they are controlled low-cadence repeats to build muscular strength and power. The trainer works very well if you don't have any long hill climbs in your area (we certainly do not). Cadence 60, 58, 56.
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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 |
| AM: 120' on the trainer. 218W. HR 124.
2 x 15' Tempo
246W @ 136 BPM; 249W @ 138 BPM. Just a very light session to maintain some fitness.
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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 |
| AM: 91' on the trainer. 215W. HR 120.
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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 |
| AM: 12 miles, averaged 8:12. HR 139.
MAF Test
Warmed up 3 miles and did 7 miles just to see if I could get my HR to drift. It stayed stable at 145 BPM, and the pace actually dropped. 8:02, 7:58, 7:57, 7:50, 7:46, 7:44, 7:51. Averaged 7:53.3. About 9-10 seconds faster than a month ago. I wouldn't mind keeping up this trend for another 8 weeks, but we shall see. Still moving in the right direction, which is good. I almost got on the trainer as I didn't feel like running, but the weather was quite good and I needed to run.
PM: 60' on the trainer. 213W. HR 126.
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| Saucony Kinvara 15 Miles: 12.00 |
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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 |
| PM: 3 hours 50'. 68 miles @ 17.8 MPH. 216W. HR 132.
Decided to ride outside as it was around 60 degrees. Overcast and a chance of showers, but I rolled the dice and was rewarded with a very enjoyable ride. Roads were near perfect and ripping fast. I was around 19 MPH through 2 hours and then the wind picked up and chewed up my speed as I headed back west.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
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| Saucony Ride Teal Miles: 8.10 | Saucony Kinvara 15 Miles: 12.00 |
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