| 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 | | 203.05 | 10.00 | 6.80 | 0.00 | 219.85 |
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| New Balance Zante Miles: 80.25 | Kinvara 5 Black/White 2 Miles: 89.10 | Adidas Boston 6 Miles: 46.50 |
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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 |
| PM: 10 miles recovery pace on the treadmill (90')
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| New Balance Zante Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles on the treadmill in 1:26. Solid Progression the last 26'
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles in just under 75 minutes on the treadmill
1 brisk mile up, then 10 miles at 9MPH.
Michigan cool down (I seem to not do proper cool downs, or any at times, since I have moved and time has been tight).
I apparently forgot to do my blog entries for the last three days. That has happened a bit too much lately.
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| New Balance Zante Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles easy on the treadmill. Did some strides.
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| Kinvara 5 Black/White 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.50 | 0.00 | 12.00 |
| PM: 12 miles in 1:25 on the treadmill w/ 20' strong progression after 60'
10' @ 7.5
30' @ 8.0
20' @ 8.5
5' @ 9.0
5' @ 9.5
5' @ 10
5' @ 10.5
5' @ 8.0
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PM: 21 miles on the treadmill in 2:33
Thinking I might scrap the ultra and run Glass City the third week in April. The travel time would work a lot better and I would be able to sleep about a mile from the start line. And 26.2 miles is a good deal less than 33.5. This would be the first week of a 16-week buildup and I already have two 20 milers on the books.
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| Kinvara 5 Black/White 2 Miles: 21.00 |
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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 |
| PM: 4 miles in 35 minutes on the treadmill. Got dizzy and loopy and called it a day |
| New Balance Zante Miles: 4.00 |
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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 |
| Off. Worked some extra hours and went to the work holiday party. | |
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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 |
| Off. It was getting late and I needed to get home to make dinner. I'm switching to two half marathons this spring. I don't have enough miles behind me and thinks just aren't consistent enough for marathon training. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles in just under 60 minutes on the treadmill. Blown workout. Far too much beer. |
| New Balance Zante Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles in 1:25 on the treadmill. Last 25' was a set of 5' progressions: 8.5, 9.0, 9.5, 10.0 10.5 |
| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles in 90 minutes on the treadmill. Did some strides.
+ core work
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| New Balance Zante Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles on the treadmill.
Mostly easy to moderate. Did a quarter mile pickup at 5:30 toward the end. It felt hard and so did 9 MPH to finish out most of the last 30'
+ light core and some pull-ups
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| PM: 9.25 miles on the treadmill. Did 5 or 6 200m strides |
| New Balance Zante Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM: 20 miles on the treadmill in 2:34.
Slow to easy mostly. Tried to really pick the pace up after the 2-hour mark but it wasn't happening. I mixed some Gatorade and water in one bottle and a had just water in another. Not use to taking fluids in during a run, but when they are right there why not?
Wore a new pair of shoes, which I know goes against typical advice but I can usually run in any shoe without any issues. Adidas Adizero Boston Boost 6. I like them a lot so far.
Still trying to decide on racing this spring. I think two half marathons is probably plenty and likely all I can do with work. Likely I will use this as a way to get fitness back, go through summer, and prep to run Detroit in the fall for a marathon PR. That's my short long-term plan for now. I think.
Trying to catch up on blogs. I read through allie's entries for a last several weeks and will work my way down the list of favorite blogs from there.
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| Adidas Boston 6 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM: 7.1 miles on the treadmill in 60 minutes
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| Kinvara 5 Black/White 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM: 12.5 miles on the treadmill in 1:28
Did a easy progression for 60' then did:
5' @ 9.0
5' @ 9.5
5' @ 10.0
10' @ 10.5
Was going to take it to 11.0 but the effort was sufficiently hard. Felt pretty good about the impromptu effort. I woke up with a slightly sore throat this morning. Two colds in 2017 already?
I went to the Utica Planet Fitness as I was doing some training in one of our other stores for those looking to advance in the company. The gym was basically across the parking lot and gave me an ever so slight change of venue. I could at least see the TVs better.
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| Adidas Boston 6 Miles: 12.50 |
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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 |
| Day off.
Woke up to a worsened cold and needed to do some domestic stuff. Took a long nap and decided I needed to not run while sick as the last cold lasted almost three weeks. If I were taking my running as seriously as I was I'd be ticked. I'm just slightly grumbly.
+ stretching, light core, and pushups (late)
I can't remember the last time I went through my stretching routine. I don't think I have done it since we moved to Michigan.
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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 |
| PM: 10 miles in 1:23.
Did some strides during the run then followed in up with some hill sprints. I did them drop in style, which was interesting. And 12MPH @ 7% is easier than at 1.5% given the lack of power on these treadmills. On a Woodway I would have gone through the wall behind me.
Felt pretty awful this morning. The same kind of cold I had just a week or two ago. Decided to just run because I can't deal with more days off.
+ core
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 3.30 | 0.00 | 10.00 |
| PM: 10 miles on the treadmill
Did 20' tempo, 5' jog, then 6 x 45" hard with 90" recoveries. Covered 3.3 miles on the tempo or 6:02 pace. Short workout but a decent one.
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| Adidas Boston 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 land miles. I felt awful.
I drove to the Paint Creek Trail. It was muddy and not the hard packed kind I am used to on Forbidden Drive. First run outside since December 11. Had to work at 5:00 this morning and didn't get much sleep last night. I am still sick. My parents are coming tomorrow. I hope it is better than the trip last time to Philadelphia.
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| Kinvara 5 Black/White 2 Miles: 6.00 |
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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 |
| PM: 10 miles on the treadmill
60' minutes progression then 15' jog. Planned on ramping it up but didn't have it so I jogged the rest. Still sick. Frustrated with inconsistent training, but happy to be able to run.
We picked my parents up at the airport.
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| New Balance Zante Miles: 10.00 |
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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 |
| Off.
Hung out with my parents who are in town for my birthday. Megan had a lot to do so I figured I'd stay in and take the day off.
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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 |
| AM/PM: 4 miles on the treadmill.
Started a workout but wasn't feeling it. Turned 32 today. Very life weary. I crossed my tolerance level and dad is driving me crazy.
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| Adidas Boston 6 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles progressive on the treadmill Wasn't feeling it and the new Kinvara 7s I got were slapping the treadmill. Wasn't sure if it was me or the shoes. I worked early while my parents were at our place and Megan was at work. Feeling like a funk is settling in. Frustrated. I feel like training but I can't get the time or the rhythm. I haven't enjoyed the last two runs and if I can enjoy running I don't need to train. | |
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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 |
| Day off. Several days of compounded hangovers. Took my parents to the airport. Took two naps for a combined total of 3 hours and 30 minutes. Most of that was from getting little sleep the last two nights and the rest was not wanting to deal with anything. Hopefully get back on track tomorrow. | |
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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 |
| Off.
This week = yikes!
Tutoring hours are picking back up starting tomorrow. Will this also be the semester I actually defend my dissertation? I was only suppose to graduate 3 years ago.
Training is probably off for spring. I'll get back to it some day. I actually enjoyed fall running when I could get in 90 minutes of moderate running most days and a workout most weeks. I wanted to race and train, but I couldn't make it happen. I got relatively fit for what I was doing. I'll get back to training seriously some day. I just don't want to miss too much of my thirties.
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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 |
| Off. Spent most of the day in bed before working late.
Need to get running and emerge from this depression.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
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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 |
| Off. Had dinner with Jeff Shadley. Thanks, Jeff!
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles on the treadmill. Felt okay.
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| New Balance Zante Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 203.05 | 10.00 | 6.80 | 0.00 | 219.85 |
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| New Balance Zante Miles: 80.25 | Kinvara 5 Black/White 2 Miles: 89.10 | Adidas Boston 6 Miles: 46.50 |
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