| 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 | | 69.13 | 9.17 | 7.40 | 0.00 | 85.70 |
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| Saucony Kinvara 5 Teal (Vault) Miles: 13.00 | Altra One V3 Blue 2 Miles: 14.60 | Saucony Kinvara 5 Blue (Vault) Miles: 34.50 | Cross Training Minutes 2018 Miles: 60.00 | Saucony ISO Freedom Miles: 6.20 | Altra One V3 Blue Miles: 3.50 | Altra Escalante Miles: 6.00 | Miles With Megan Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 10:20. HR 131.
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| Saucony Kinvara 5 Teal (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Lunch: 7.3 miles, averaged 8:55. HR 140.
Legs were like concrete. Good run though.
PM: 7.9 in 70' on the treadmill. HR 141.
The last 10' I increased the pace from where I always start (1.5% up to 7% or so). Felt good to run nice and easy without absolutely plodding as today was technically a maintenance day. Tough workout on tap tomorrow.
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| Altra One V3 Blue 2 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 7.40 | 0.00 | 16.00 |
| AM: moved workout to afternoon. Couldn't get out of bed.
PM: 16 miles, averaged 7:44. HR 151.
12 x 1K w/ 35" Recoveries
4 up/4 down. Did a longer warm up and cool down just because I felt like it. I knew this workout would be tough, and it is very difficult. I used a section of road that I measured out to be a kilometer and just used that and treated it like repeats, even though the recoveries are so short you barely have time to shuffle before you need to turn around and start running again.
Averaged 3:45/3:46 per k or 6:03/6:04 per mile, which I think is about the same as two weeks ago for the 10 x 1k version. Given how I have felt, I was happy with this. My legs threatened to tie up about half way through the last repeat but I straightened out and finished strong. I think the goal is to extend these out over the course of the next few months (not necessarily with such short recovery), so this will become marathon pace.
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| Saucony Kinvara 5 Blue (Vault) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| AM: 6.2 miles, averaged 10:13. HR 121.
Lunch: 6.7 miles, averaged 9:40. HR 129.
Couldn't sleep after feeding the cats at 5:00, so I headed out around 6. It was pretty frosty. Might be the first time ever doubling an AM run and lunch run that has an appropriate time gap between runs. I might jump on the Spin Bike at the gym later to test out how it works.
PM: 60' easy spin. HR 128.
I wore my clipless shoes, which locked right into the machine. It will work for some winter training but it's not too exciting. Nice machine though.
Megan and I went to the women's basketball game after. Megan said we might not do well with it being Michigan State. I thought she was wrong for, at most, 5 minutes. We lost something like 102-60something. We met with Bruna, an exchange student we are paired with. She doesn't live with us, but the university organizes acvitivites and it gives the student a contact. I haven't been doing any of the events, but Megan has been doing a lot. She's much better at it than I am. It made for a long day on campus, but it was a good time and important.
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| Cross Training Minutes 2018 Miles: 60.00 | Saucony ISO Freedom Miles: 6.20 | Saucony Kinvara 5 Teal (Vault) Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: 30' on a Woodway Curve. HR 161.
Couldn't get out of bed to get my morning run in and decided to work between individual meetings with students. I ran at the fitness center on campus, which is a bad time of day to go as I see all of my students, who I love but not when I am exercising. After going on the Curve, I was going to do the Stair Master but I am exhausted and having trouble making basic decisions and giving simple explanations. I tried a regular treadmill, but I don't like the setup there, my iPod died, and my hat wouldn't stay velcroed, so I threw in the towel and skipped out. I was not happy when I left.
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| Altra One V3 Blue Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 7.3 miles on the treadmill in 60’
I figured the park was closed due to unsafe ice and it was. Guess I might not break 3000 lifetime laps this year!
PM: 6 miles on the treadmill.
That late coffee was a bad idea. Managed 51’ of my planned 65-70’. Last days of classes. Exhausted. Can’t think straight and I have a lot of work to do.
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| Altra Escalante Miles: 6.00 | Altra One V3 Blue 2 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.33 | 9.17 | 0.00 | 0.00 | 18.50 |
| PM: 18.5 miles, averaged 7:57. HR 146.
60' @ Marathon Effort, 5' Jog, 6 x 45" Strides (75" Jogs)
Warmed up 4 miles with Megan. I had terrible indigestion and wasn't sure the workout was going to fly, but it went well. I didn't doing any strides or faster portions, so I went from 9:15 straight to 6:30s, which worked fine. I felt strong the whole time and the effort was just right, unlike last week when it was a little to high for the purpose of the workout. Almost no change in effort from 6:40 pace to 6:20 pace.
Splits: 6:39, 6:39, 6:36, 6:37, 6:31, 6:30, 6:23, 6:22, 6:22 pace for partial mile
Averaged 6:32
Heart rate was 163-166, so right no the money. Strides were tough because I couldn't see in the dark and my headlamp was knocking about. Cooled down 30'.
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| Miles With Megan Miles: 4.00 | Saucony Kinvara 5 Blue (Vault) Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.13 | 9.17 | 7.40 | 0.00 | 85.70 |
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| Saucony Kinvara 5 Teal (Vault) Miles: 13.00 | Altra One V3 Blue 2 Miles: 14.60 | Saucony Kinvara 5 Blue (Vault) Miles: 34.50 | Cross Training Minutes 2018 Miles: 60.00 | Saucony ISO Freedom Miles: 6.20 | Altra One V3 Blue Miles: 3.50 | Altra Escalante Miles: 6.00 | Miles With Megan Miles: 4.00 |
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