| 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 | | 179.00 | 0.00 | 0.00 | 0.00 | 179.00 |
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| Altra The One Miles: 64.05 | Altra One V3 Miles: 114.95 | Miles With Megan Miles: 8.10 |
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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 |
| PM: 6.5 miles in 65' on the treadmill
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| Altra The One Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles in 70' on the treadmill |
| Altra The One Miles: 7.20 |
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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 in 65' on the treadmill. First day of the winter semester. I have so few students I feel guilty about it. I also worry about class dynamics, but the grading is going to be LIGHT. |
| Altra The One Miles: 7.10 |
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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 |
| PM: 6.5 miles on the treadmill in 65'
Foot feels fine. However, it does NOT like running on flat ground even at the slowest of jogs even on gym mat surfaces. I can't quite figure that out since I can run hard on the treadmill with no issues (other than being insanely out of shape)
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| Altra The One Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles in 70' on the treadmill
Did a series of inclines from 1.5-6% with the last few minutes between 6-7.5%
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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 miles in 60' on the treadmill
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| Altra The One Miles: 6.00 |
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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 |
| PM: 6.5 miles in 65' on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles in 70' on the treadmill
Did 60' @ 3% incline, then 10' @ 4% incline
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| Altra The One Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| PM: 6.8 miles in 65' on the treadmill |
| Altra The One Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles on the treadmill in 65'
Did a humbling 10' at moderate to uptempo effort
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| Altra The One Miles: 7.00 |
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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 42:30 on the treadmill
Felt terrible, so I walked at 15% @ 3.6 MPH for 20' with a few brief jogs around 10' pace at the same incline just to activate the glutes.
Foot is fine, but I am doing better some days with the treadmill than others. Today was not a good treadmill day and I left the gym quite frustrated. It was also in the 50s outside after it has been in the single digits for quite some time.
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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. Just wasn't feeling it.
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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. Ditto.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles, averaged 8:48
Ran outside for the first time since early December. About 18 degrees. It was packed snow in places and hard packed snow that turned to ice, particularly at the end of side roads. Ran around and did two laps at the park, which was actually open given that it's been plenty cold to make ice. People were playing hockey and ice fishing.
I've felt cooped up, so this was fantastic. Foot was fine. It has been fine, but I haven't wanted it to blow.
I ordered some Katoola Nanospikes to deal with the footing, which wasn't terrible but very dicey in places. More snow ahead.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:15
Slippery with the light snow on already covered areas. Wore my Yaxtrax, which are awful (threw them away when I got home). Couldn't really see what I was running on as the pedestrian infrastructure is terrible here. I narrowly avoided broken concrete with rebar sticking out.
Stabilizer muscles are very sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| PM: 6.7 miles in 65' on the treadmill. HR 146.
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| Altra The One Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 8:39. HR 154. Ran in my Katoola Nanospikes. They are a really nice product. I still slipped a little in the loose snow, but they are great on ice and do provide a good bit more traction on snow. They really stay put too. I had issues with my Yaktrax folding up on me. Foot feels fine. I assume the uneven ground with snow, grass, ruts, etc would set it off. It felt great to be outside even if I am having trouble creating safe routes (trying to venture out of the my safe space at the park) | |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off because I was lazy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 8:32. HR 164.
Mostly enjoyable run. Tough to find places where I can run without getting too close to cars. Not the most ideal place to run. Still trying to figure out traffic rhythms as so on.
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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, average 8:11. HR 167.
Effort was pretty high but I just ran.
Nice out around 45 degrees. Ran to Bloomer Park and back. Caught sight of Mike Morgan doing his afternoon run. Haven't seen too many 2:14 guys in the wild.
Found the pedestrian infrastructure better, but lots of interruptions in paths and sidewalks, which drive me crazy more so for the lack of coordination than any actual trouble running on grass (in Philadelphia I'd often run on tar, concrete, dirt, cobble stone, trail in the same run).
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| Altra One V3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| PM: 3.25 miles on the treadmill in 35'. HR 149.
Just couldn't get myself together for more.
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| Altra The One Miles: 3.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 9:30. HR 149.
Ran the first 4 with Megan. Upper 40s and damp. Nice run with Megan.
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| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| PM: 6.6 miles, averaged 9:01. HR 155.
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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, averaged 8:03. HR 160.
Warmed up 30', did 10' of tempo to bust the rust, 25' down
Managed 6:35 for the tempo, which wasn't a terrible start.
Lactate threshold of 7:23 detected (175 BPM).
The accuracy of this is of course suspect, but I like to have increasing signs of fitness in the absence of major fitness improvements. This is something that measuring heart rate is good for. I'm guessing if I did test it wouldn't be far off from that for 60.'
I turned 33 today. After a certain age you tend to think of time in terms of decades, so it is 10 years since I started teaching and according to my credit report 9 years for the average age of my accounts.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Just being lazy.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| PM: 6.7 miles, averaged 9:39. HR 143.
First 4 or so with Megan
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| Miles With Megan Miles: 4.10 | Altra One V3 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| PM: 11.1 miles, averaged 8:31. HR 162.
Ready to move to a place with better running options. Did a bit of suburban trail running in places.
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| Altra One V3 Miles: 11.10 |
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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. We went to Toledo last night for a basketball game and stayed at Megan's uncle's. I managed to not get out when we got back. Trying to get consistent, which really means running in the morning but I haven't been able to get out of bed. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| PM 4.6 miles, averaged 9:46. HR 148, Ran in the snow and in the dark (or part of it). My new watch had a dead battery and I am pretty sure I just charged it. Not really happy. Pretty grumpy when I got up from a nap. Didn't feel like running but I got out. I was not expecting snow. Katoolas are stilll working well for me. I am pleased with them. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles, averaged 9:23. HR 150.
Hip is a little sore.
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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, averaged 8:17. HR 162.
25' up, 15' tempo, 26' down
The tempo was a bit higher effort than the prescription, more like last week but maybe a tick higher. A little longer with the +5 minutes.
Averaged 6:36
Theshold of 7:26 detected at 177 BPM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 179.00 | 0.00 | 0.00 | 0.00 | 179.00 |
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| Altra The One Miles: 64.05 | Altra One V3 Miles: 114.95 | Miles With Megan Miles: 8.10 |
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