| 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 | | 82.55 | 0.00 | 5.00 | 4.75 | 92.30 |
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| Kinvara 5 Black/White 2 Miles: 22.00 | Saucony ISO Triumph Miles: 34.00 | Nike Zoom Streak LT2 Miles: 25.00 | New Balance Zante Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Forbidden Drive and Schuylkill River Trail - 22 miles easy to moderate (7:32 avg) HR 153
Around 60 degrees and sunny. I took my shirt off for a stretch. Some kids thought I looked like Jesus (my hair and beard are a bit unruly currently). I felt really good and strong. My best regular long run in some time. Felt really solid through 20-21 miles, then I was getting tired but could have kept going. As is my pratice no fuel before or during (other than coffee).
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| Kinvara 5 Black/White 2 Miles: 22.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles slow. HR 129.
I'm very tempted to run Sugarloaf again. It's two weeks after Broad Street and the times have been pretty slow the last two years. There's a small amount of cash up for grabs.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 5.00 | 0.50 | 13.00 |
| AM: Springside Track - 13 miles. HR 153.
TRACK WORKOUT
8K tempo in 29:42 (5:58 avg), 400 jog, 4 x 200
6:01.8, 5:57.1, 5:54.1, 5:54.6, 5:53.3
37.1, 36.3, 35.7, 34.4
A little slower than I wanted. I figured 5:50 would be about right (10 seconds slower than mile repeat average) starting around 5:55 finishing at ~5:45. I just didn't have any turnover today. This is why I need 2 easy days between workouts. Effort felt right. HR was over 180 the last three miles if my monitor was correct. I think it was wonky as I was hitting 200+ on my 200s but I didn't take much recovery after the tempo even though I was crawling.
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| Nike Zoom Streak LT2 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles. HR 132.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM: 11.3 miles easy to moderate and hilly - averaged 7:32. HR 149.
PM: 4 miles on the treadmill. Did some strides and hill sprints.
+ stretching, core, and pushups (~115 on the day in 3 sets)
Kids in the park have been calling me Jesus. I have no idea what they are talking about.
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| New Balance Zante Miles: 11.30 | Saucony ISO Triumph Miles: 4.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 4.25 | 12.00 |
| AM/Lunch: Springside Track - 12 miles, averaged 7:35. HR 148.
TRACK WORKOUT
5 x 1200 (400 jogs) + 4 x 200 (200); 4 up/2 down
4:01.1, 4:01.2, 4:01.2 4:01.3, 3:59.9
200s
35.6, 35.6, 34.8, 35.2
A good workout today. My goal was 4:00 but mostly because it was a nice round number and it's 5:20 1600 pace or about 5:22 mile pace or ~16:40 5k pace. My average was just barely under 4:01. After my workout last week I figured starting around 4:03 and maybe getting under 4:00 at the end would be good. Stayed very consistent overall even if a 400 was around 1:22ish here and there.
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| Nike Zoom Streak LT2 Miles: 12.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles old man pace. Slower actually given that an old guy passed me. HR 129.
PM: 30 minutes on the elliptical. Stretching and core.
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| Saucony ISO Triumph Miles: 10.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.55 | 0.00 | 5.00 | 4.75 | 92.30 |
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| Kinvara 5 Black/White 2 Miles: 22.00 | Saucony ISO Triumph Miles: 34.00 | Nike Zoom Streak LT2 Miles: 25.00 | New Balance Zante Miles: 11.30 |
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