| 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 | | 73.50 | 5.50 | 2.00 | 3.00 | 84.00 |
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| Newton Gravity III Miles: 6.50 | Altra The One Miles: 6.00 | Kinvara 5 Miles: 23.25 | Saucony A5 Miles: 16.00 | Mizuno Musha Miles: 5.25 | Newton MV2 (3) Miles: 6.00 | Saucony Kinvara 2 Miles: 8.50 | Newton Gravity LE Miles: 4.50 | Saucony Kinvara 4 Miles: 8.00 | Concrete Falls/Fails Miles: 1.00 |
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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 |
| Neighborhood + Springside Track - 6.5 miles, averaged 8:40. Sluggish. Bit more humid today. |
| Newton Gravity III Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: Chestnut Hill College loop - 7.25 miles, averaged 8:39.
Might have to start calling this pace "Philadelphia easy." Good George Bush run. Little painful getting up this morning.
PM: Treadmill with Megan - 6 miles. Did some strides.
Probably do my workout inside tomorrow.
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| Altra The One Miles: 6.00 | Kinvara 5 Miles: 7.25 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 2.00 | 0.00 | 10.75 |
| AM: Treadmill - 5.5 miles. Another day, another failed workout. The temps were 75, humidity 98%, and the dew point 75, so there was no way I was going outside. The treadmill didn't help. Planned 4-6 by 1 mile starting every 8 minutes (6 minute mile 2 recovery or a bit more recovery if I ran under 6). Pace just felt unsustainable so I did 6:07 for the first mile and 6:15 for the second, then just pulled it a quarter mile into the third. I think part of the problem is the mileage spike last week and the fact that I am down 4-5 pounds the last two days. I am finding it impossible to get my hydration levels up without drinking many consecutive glasses of water and I don't think that's the proper way. Hoping for a decent workout on Thursday or Friday when the weather is cooler.
PM: Treadmill - 5.25 miles
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| Saucony A5 Miles: 5.50 | Mizuno Musha Miles: 5.25 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Lunch: College Hill Loop - 8.5 miles, averaged 8:10. Good weather is here. Feeling better. Stomach has settled. Weight is moving back up.
PM: Neighborhood loop + Springside Track - 6 miles, averaged 8:04 w/ 6 x 200 strides. Worked from ~5k pace down to theoretical 800m pace (5:38-4:35)
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| Newton MV2 (3) Miles: 6.00 | Saucony Kinvara 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 3.00 | 15.00 |
| Lunch: Springside Track - 10.5 miles total w/ 8 x 600 w/ 200 meter jogs avg 2:04.6
Decent workout today. I've never done 600s but it was a recommendation from Coach Krong for 10k training. Megan is gone to a conference, and I had to take Oliver to the vet so I wasn't able to get out when I got up. Air was nice and dry but it was still around 80, but it wasn't too bad. Warmed up 3.5 with some on/off 200s at a tame pace to get the legs moving, some half-hearted drills, and a few strides. The pace (5:30-5:35) felt very hard today. Two weeks or so ago 5:25-5:28 pace for 1000m felt hard but managable. The recovery jogs were admittedly very slow and even had to walk a few paces in the last half.
My 5 mile race a week from Saturday will tell me what I can do at Beach to Beacon. Right now a PR is the goal. I'm off from my sub-35 goal unless some magic happens and I run under 28:30 for the 5-miler.
PM: Exploring - 4.5 miles, averaged 8:07. Checked out a tempo loop I marked out a few months ago. Way too hilly. I'm not that much of a beast. Guess the cemetery is my only option, which is fine.
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| Saucony A5 Miles: 10.50 | Newton Gravity LE Miles: 4.50 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Germantown Ave and Lincoln Drive - 8 miles, averaged 8:13
Tried to find the Wissahickon Bike Trail but didn't quite go far enough. I fell again. Got a raspberry right next to the other one on my right butt, aforearm scrape, and a good one on the outer part of my knee/extreme lower quad. I think I will call up 2XU and see if they have anything with Kevlar.
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| Saucony Kinvara 4 Miles: 8.00 | Concrete Falls/Fails Miles: 1.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 5.50 | 0.00 | 0.00 | 16.00 |
| Forbidden Drive + Schuykill River Trail - 16 miles, averaged 7:37 w/ 5.5 aerobic tempo (~6:50 on the watch)
Did some exploring. I ran to the Forbidden Drive trail and took it out until I hit about 8 miles. I picked up the Wissahickon Bike Trail for just a piece (I think) then onto the Schuykill River trail toward Kelly Drive almost to Falls Bridge (other 2-3 miles out and I would have been at the Philadelphia Museum of Art but didn't have the strength to go 20+ with a tempo in the middle). I tempoed a bit on the way back. Tempo was weak but I think with the tree cover my Garmin was off a good bit. Lots of gradual ascent in there actually.
I was running 6:55-7:00 according to my Garmin but I felt like I was moving 6:30-6:45 and when I got out from under tree my watch would jump down. I tried two markers and found .95 and .94. I have no way of knowing how accurate those are (they seem to be consistent). Effort was right for now. I'll worry about pace sometime in the next 18 weeks.
I lost 13-15 seconds overall in the final 2-2.5 miles with an 11:00 minute pace half mile climb up Rex Hill.
I had two horses running at me, which was new and there was a woman in a cart being pulled by a Chetlan Pony.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.50 | 5.50 | 2.00 | 3.00 | 84.00 |
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| Newton Gravity III Miles: 6.50 | Altra The One Miles: 6.00 | Kinvara 5 Miles: 23.25 | Saucony A5 Miles: 16.00 | Mizuno Musha Miles: 5.25 | Newton MV2 (3) Miles: 6.00 | Saucony Kinvara 2 Miles: 8.50 | Newton Gravity LE Miles: 4.50 | Saucony Kinvara 4 Miles: 8.00 | Concrete Falls/Fails Miles: 1.00 |
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