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April 24, 2024

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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.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

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Miles:This week: 19.60 Month: 114.00 Year: 662.40
Miles With Megan Lifetime Miles: 613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 5 Viziglow Lifetime Miles: 530.45
Kinvara 10 Lifetime Miles: 186.30
Kinvara 10 II Lifetime Miles: 137.80
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 Lifetime Miles: 631.45
Saucony ISO Freedom 3 #2 Lifetime Miles: 154.30
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 129.10
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 243.10
Saucony Kinvara 13 Lifetime Miles: 226.60
Saucony Endorphin Pro Lifetime Miles: 193.50
Saucony Freedom 5 Lifetime Miles: 51.70
Saucony Kinvara 13 #2 Lifetime Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.650.003.100.5011.25

AM: Flourtown Tempo Loop - 11.25 miles, averaged 7:26

Sharpening Workout 5 x 1000 + 4 x 200

Goal was to hit slightly faster end of mile repeats for the ks (3:30-3:32) with 90 second recovery jogs and then run 6 x 200 in 38-40 seconds with about 90 second recovery jogs. I ended up only doing 4 x 200 because I made the loop and wasn't planning on much more than 10-11 miles.

Warmed up 3.4, did a few weak strides and went straight into the workout. The first one was slow and the rest varied by terrain and wind, which I had a decent dose of (10-15 straight on headwind).

3:36, 3:32, 3:35, 3:34, 3:28 (averaged what I did for 5 x 1 mile 2 weeks ago) Recovery jogs were 8:15-9:15

Quarter mile jog

36, 38, 37, 37 (recovery jogs were 8:30-9:15)

Wasn't really feeling great, but that's usually how these sharpening workouts go. Not sure if a PR is in the cards but I'd like to come in under 36 minutes on Sunday. Last year I ran a sizable PR off a week like THIS and only 2 solid months of training after injury and recovery.

PM: Off

Newton MV3 Miles: 11.25
Weight: 0.00
Comments
From SlowJoe on Wed, Feb 25, 2015 at 18:33:15 from 104.51.208.13

Nice K's. I'd only worry when you can only do the 200s at mile rep pace. Have a good race on Sunday!

From Jason D on Wed, Feb 25, 2015 at 19:14:10 from 68.80.27.222

Why is it that I always think 39-40 seconds is slow? 200s should be faster than 5k pace but I never know. I love 200s on the track. I did them pretty much right up to the marathon.

Good luck to you. Keep it under control and then start picking people off! I was almost tempted to sign up for a 50k in May. Almost. Except running shirtless, sweating, drinking out of springs, and training on trails under summer sun sounds really good right now.

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