| 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 | | 40.23 | 1.00 | 0.00 | 4.65 | 45.88 |
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| Newton Trainers 3 Miles: 18.50 | Newton Trainer 4 Miles: 15.35 | Newton New Racers Miles: 6.78 | Newton MV2 (Black) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 9th to Wabash trail out and back - 10 miles, averaged 8:20 |
| Newton Trainers 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Wandering - 7.1 miles, averaged 7:58 Like most things running, Correct Toes should be transitioned into slowly. Youchies.
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| Newton Trainer 4 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.78 | 6.78 |
| 9th street to the Wabash Trail out and back - 6.78 miles w/ 6 x 200m in the middle at just over 6:00 AP. Wanted them to be faster but 5k or faster is fine for now. |
| Newton New Racers Miles: 6.78 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Vinton Woods - 8.5 miles, averaged 8:08 |
| Newton Trainers 3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.23 | 0.00 | 0.00 | 0.77 | 6.00 |
| Golf course/Wabash Trail out and back - 6 miles, averaged 7:41 Back to running with an iPod to shut out the idiots. Makes me run too fast though, but it is a perfect tool for the unstructured fartlek. Hit the first mile in 7:30, which I never start out at. After mile 1 or so I got a good song and started going through the gears. Looked down and I was flashing 5:15, so I picked it up a bit over a short rise to 4:57, until a guy on a bike said something about me moving along, so I let him pass and pace me for a few seconds and I tried to keep up. I was surprised when I got back to see I was running 4:09 at the peak. A PR in peak pace (yep, it's true I keep track of these minor ones). Wish I had hit the lap button when I started hard because I was just shy of a half mile and I only averaged 6:20. The quarter or third mile when I was moving would have been better. One more pick up on the way back at 5:49 for another third of a mile. The start of basebuilding, but ya need some unstructured speed once in a while.
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| Newton Trainer 4 Miles: 6.00 |
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| | Race: |
YMCA Sleigh Bell 5k (3.1 Miles) 00:19:23, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 3.10 | 7.50 |
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Last year I ran this race as my first 5k @ 6:55 average pace, which within the year became marathon pace. I think that is the only year that gets to happen. 2.15 mile warm up, strides, and dynamic stretching. Took off behind the cross-country boys who were the "chase pack." Not sure if they were tired, running a lower-intensity workout, or what but, I passed them after mile 1 and they never caught back up. Mile 1: 6:16 Mile 2: 6:13 Mile 3: 6:21 .10: 32.8 (5:33 pace) Around mile 2 I recognized the heavy breathing of an old fellah from one of the earlier races. Bless his heart for moving that fast at 65? but he coughs and goes "hawah OK" After 6 or 7 of those I tried to dropped him; it was killing me. I ran the course at 3.07, so I kept running after the finish line until I hit 3.1. 2.25 mile cool down
Good race for post-marathon, pre-basebuilding, slackerism.
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| Newton MV2 (Black) Miles: 5.25 | Newton Trainer 4 Miles: 2.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.23 | 1.00 | 0.00 | 4.65 | 45.88 |
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| Newton Trainers 3 Miles: 18.50 | Newton Trainer 4 Miles: 15.35 | Newton New Racers Miles: 6.78 | Newton MV2 (Black) Miles: 5.25 |
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