| 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 | | 105.79 | 23.25 | 17.60 | 8.00 | 154.64 |
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| Newton MV2 Miles: 23.12 | Newton Racers Miles: 31.73 | Newton Trainers 2 Miles: 33.50 | Newton New Racers Miles: 45.69 | Newton Trainers Miles: 20.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.87 | 0.00 | 0.00 | 2.00 | 7.87 |
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First speed work session of the season (a bit ambitious I might add even with only 4 repeats) - 7.87 miles, averaged 8:41 I forgot I had to start my watch after selecting the workout, so I ended up running around for a while for the 1.5 warmup. I knew the approximate distance. Did 4 X 800M with a goal of 6:00-6:30 pace with 90 second recovery. The 90 second recovery ended up being a walk after the first repeat or so. I did hit my time goals, but my form wasn't very relaxed. Going to shoot for 6:30-6:45 for the next session, which will put me just at or just below 5K and not 3K pace. 1.5 mile cool down with an extra 2.50 to focus on form. 1st repeat: 3:08 (downhill) 2nd repeat: 3:18 (uphill) 3rd repeat: 3:18 (downhill) 4th repeat: 3:15 (uphill)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Old Standby with some short detours to make up some distance - 6.25 miles, averaged 8:34 |
| Newton Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Old Standby, short version - 5 miles, averaged 8:24 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.26 | 0.00 | 4.00 | 0.00 | 6.26 |
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Jefferson High School Loop - 6.26 miles, averaged 7:35 Regular run turned tempo. 1 mile warm up, 4 miles at 6:56/57 pace with 1.26 mile cool down. Was hoping for 5 miles, but I got a side stitch toward the end of tempo mile 4 (too bad too because all the miles could have been sub-7). I think I have built a pretty good base, considering my threshold it slowly creeping down the 7 minute range. Split 1: 6:52; Split 2: 6:54; Split 3: 6:59; Split 4: 7:01
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| Newton New Racers Miles: 6.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| South 18th Street out and back to just beyond the train tracks - 7.5 miles, averaged 8:22 |
| Newton Racers Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Union Street out and back - 6 miles, averaged 8:23 |
| Newton Trainers Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Old Standby - 5.25 miles, averaged 8:33 |
| Newton Trainers 2 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tried a new trail I found the other day. The town website says it's two miles, but it seems to end around the 1 mile mark, so it was a short one today with a bit of neighborhood wandering - 4 miles, averaged 8:31 |
| Newton Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| Random North Side Loop - 7.5 miles, averaged 7:41 (5 mile tempo @ 7:08 average) Split 1: 7:16 Split 2: 7:18 Split 3: 7:16 Split 4: 6:55 Split 5: 6:58 Started to use my HR monitor again. Not sure how helpful it is. I am pretty sure I can't run for 35+ minutes at 98% of my max heart rate, but maybe I have a setting or two off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.25 | 0.00 | 0.00 | 6.25 |
| Meandering around the south side with plenty of slush and puddles - 6.25 miles, averaged 8:33 Picked up a cadence sensor for my Garmin. Not sure how accurate it is, but my average was 188, which would be perfect if it was correct.
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| Newton Trainers 2 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.98 | 2.00 | 0.00 | 3.00 | 7.98 |
| Rome Drive 6 x 800m repeats - 7.98 miles, averaged 8:00. 2 mile warm up, 6 repeats with 2 minute recovery, 2.06 cool down (miscalculated for the even 8)
1. (3:12.3)
2. (3:15.5)
3. (3:15.3
4. (3:17.4)
5. (3:15.8)
6. (3:10.0)
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| Newton Racers Miles: 7.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Old Standby - 5.25 miles, averaged 8:41 |
| Newton Trainers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Upper section of long run loop w/ the addition of the new section through Vinton Woods - 11 miles, averaged 8:41 Weather was windy, but clear, sunny, and seasonable.
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| Newton New Racers Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
| Old Standby, shortened version - 4.03 miles, averaged 8:55 42 on the week for my highest total since the week of the marathon in early November
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| Newton New Racers Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 5.60 | 0.00 | 8.50 |
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Found a great stretch of road in West Lafayette. Salisbury out and back - 8.5 miles, averaged 7:45 Planned on 6 mile tempo but the new, wide stretch of road had me a bit excited. Started to cramp around 5.2, so ended 5.6 for just over 40 minutes with a 5 mile PR. Split 1: 6:55 Split 2: 7:06 Split 3: 7:05 Split 4: 7:20 (turn around mile into a head wind) Split 5: 7:09 Split 6: 7:20 (for .60 miles)
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| Newton New Racers Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Jefferson High School loop - 6.5 miles, averaged 8:50 |
| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 3.00 | 7.75 |
| Cumberland Ave, 6 x 800M Repeats - 7.75 miles, averaged 8:07 Warm up - 1.75 miles
Repeat 1: (3:15.0)
Repeat 2: (3:15.9)
Repeat 3: (3:13.0)
Repeat 4: (3:12.5)
Repeat 5: (3:13.7)
Repeat 6 (3:08.4) Cool down - 2.03 miles
Knocked about 1.25 seconds off per repeat from last week, while covering a bit more distance during the 2:00 recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby - 5.5 miles, averaged 8:54 |
| Newton Trainers 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 3.00 | 0.00 | 0.00 | 11.40 |
| 18th Street out and back - 11.4 miles, averaged 8:33 |
| Newton New Racers Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| Old Standby, short version, then around St. Elizabeth to get an even 45 on the week - 5.35 miles, averaged 8:34 |
| Newton Trainers Miles: 5.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| Union Street to Greenbush Loop - 10 miles, averaged 8:05 1 mile warm up 3 @ MP (7:54; 7:48; 7:50) + 3 @ HMP (7:34; 7:26; 7:25) 3 mile cool down Workout was unplanned, distance was unplanned. Result was excellent.
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| Newton Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Old Standby (in reverse) - 5 miles, averaged 8:27 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 4.50 |
| Old Standby short version with some minor detours - 4.5 miles, averaged 8:29 Did 4 or 5 strides in the middle, some at goal pace for the 10k this weekend, some around 800m repeat pace, and one at 90% (5:01 pace). Oh, at it is February 29th and it is 65 degrees in Indiana! |
| Newton New Racers Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 105.79 | 23.25 | 17.60 | 8.00 | 154.64 |
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| Newton MV2 Miles: 23.12 | Newton Racers Miles: 31.73 | Newton Trainers 2 Miles: 33.50 | Newton New Racers Miles: 45.69 | Newton Trainers Miles: 20.60 |
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