| 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)
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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 |
| PM: 5 miles on the treadmill, averaged 8:08. HR 137.
I was going to get out on the bike, but we had to rush our cat, Oliver to the emergency vet this morning. We ended up having to put him down. I got him in August 2010 (before I joined the blog even!) when I lived in Indiana. It was tough, but he went downhill really fast. Stopped eating for several days and his bloodwork was awful. He was the cat that really showed Megan what a great pet a cat can be.
I wasn't sure if the boys would have school as the power went out (again), but they kept them there, and the power came back on within a short time, so it was a bit of a chaotic morning. I had meeting with students off and on throughout the day, which was actually welcome.
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| Saucony Endorphin Pro White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| AM: 9.3 miles on the treadmill, averaged 7:34.
5x8' Subthreshold
Solid session. Went 8.6, 8.7, 8.8, 8.9, 9.0 w/ 1' recoveries. Power to HR = 328 (156), 334 (157), 338 (159), 341 (160), 344 (162)
PM: 4.5 miles on the treadmill, averaged 8:54. HR 127.
+ light weights and 25' sauna. HR 97.
Got my stitches out today. Healed up well.
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| Saucony Endorphin Pro White Miles: 13.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM: 7.2 miles, averaged 9:38. HR 120.
PM: 4.1 miles on the treadmill, averaged 9:44. HR 117.
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| Saucony Endorphin Pro White Miles: 4.10 | Saucony Ride Teal Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| AM: 10.2 miles, averaged 7:15. HR 152.
10k Tempo in 40:38
Good one today. I was going to do mile repeats around 10k effort, but kind of wanted something continuous to practice half marathon pacing and effort. This worked beautifully. Definitely the longest I have run at half-marathon effort other than in a race for some time. I kept a bit of an eye on the power, but mostly ran by feel. 6:32 average pace, 368 watts average power, and 164 BPM: 6:39, 6:37, 6:35, 6:31, 6:31, 6:25
PM: 4.4 miles, averaged 10:10. HR 120.
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| Saucony Ride Teal Miles: 4.40 | Puma Fast-R Nitro Elite 3 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 7 miles, averaged 9:46. HR 118.
PM: 4 miles on the treadmill, averaged 10:05. HR 117.
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| Saucony Endorphin Pro White Miles: 4.00 | Saucony Ride Teal Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 2 hours 41'. 48.8 miles @ 18.5 MPH. 217W. HR 138.
1 Hour of Power + Segment Attack
260 watts @ 151 HR for the hour and got the KOM by 1 second. Felt pretty good. One hour pacing is tough. Not 100% effort, but maybe 85-90ish. I will try to repeat next week and go a bit longer to retrain my durability.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.70 | 0.00 | 0.00 | 0.00 | 55.70 |
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| Saucony Endorphin Pro White Miles: 26.90 | Saucony Ride Teal Miles: 18.60 | Puma Fast-R Nitro Elite 3 Miles: 10.20 |
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