| 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 | | 33.60 | 0.00 | 0.00 | 0.00 | 33.60 |
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| Saucony ISO Freedom 3 #2 Miles: 23.00 | Altra Rivera Miles: 6.60 | Altra Rivera (Dark Blue) 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 |
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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 |
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Taking some rest. Still feeling lingering sickness.
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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 |
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Not feeling great, but better than I was feeling toward the first part of the year. Just still fatigued.
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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: 60' on the trainer. 178W. HR 130.
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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: 60' on the trainer. 180W. HR 140.
I have been feeling pretty rough mentally. Since I quit drinking in 2024, my mental health has vastly improved (no suprise there), but every once in a while I hit a slightly rough patch, Being sick and a drastic reduction in exercise hasn't helped. I also have a minor surgery scheduled for later in the month and that means 1-2 weeks off, and I wasn't really planning on that. Bought a light therapy lamp and it seems to actually help a bit. Worth a try anyway.
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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 |
| AM: 75' on the trainer. 202W. HR 147.
4 x 10' Tempo
A little workout to see where the system is at. 237-245 watts and my HR was 157-167 average, which is very high for tempo watts.
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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: 30' row. 2:08/500. HR 135.
I got a Concept 2 rower at least a month ago and it has been assembled and between my trainer and treadmill, but I haven't used it. Today was the day. It's a very solid and efficient workout.
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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 |
| AM: 2 hours 12' on the trainer. 192W. HR 136.
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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: 80' on the trainer. 197W. HR 142.
Failed Workout
Workout was too hard for coming of sickness even if it was a little bit ago. Fitness has dropped off dramatically as well. I wasn't super thrilled, but should not have been suprised.
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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 |
| AM: 2 hours 5' on the trainer. 199W. HR 139.
7 x 10' High Endurance
Tried to test the aerobic system and see how far off my zone 2 is from where it was.
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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 |
| AM: 90' on the trainer. 179W. HR 124.
Took a low amount of power to keep the HR under 130.
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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: 85' on the trainer. 192W. HR 139.
4 x 4' Lifts (3'/1')
Lighter reintroduction session. Felt good, though it is a very light session. HR still got up to 177 at some point.
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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: 4 miles on the treadmill, averaged 11:55. HR 130.
PM: 60' on the trainer. 192W. HR 139.
HR is still high, but it will come around eventually. Not terrible, jut my power to HR ratio is not quite what I have been used to. Pretty humbing "run" too.
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| Saucony ISO Freedom 3 #2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM: 3.5 miles on the treadmill, averaged 11:38. HR 128.
I don't recall anything significant about this day. Just trying to work a little running back in. I get frustrated with it, then I feel like I need to do it more and feel better when I do, so here we are.
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| Saucony ISO Freedom 3 #2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM: 5.3 miles on the treadmill, averaged 11:19. HR 125.
Boys had a snow day, which is always a kick in the pants when it is my only weekday I don't have to be on campus. We made it through, though.
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| Saucony ISO Freedom 3 #2 Miles: 5.30 |
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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 5' on the trainer. 211W. HR 145.
3 x 15' Sweet Spot
259W @ 161 BPM, 264W @ 168 BPM, 266W @ 170 BPM
Heart rate was high.
Turned 41 today. Had a pretty good day with the boys, and Megan and I were able to go to dinner, which is pretty much what I want to do these days.
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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 |
| AM: 3 hours on the trainer. 183W. HR 124.
Kept it controlled. Very out of shape, but a 3-hour endurance ride on the trainer is always a one for the + column.
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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 |
| AM: 5 miles on the treadmill, averaged 11:45. HR 123.
Had to jog very slowly to keep it recovery.
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| Saucony ISO Freedom 3 #2 Miles: 5.00 |
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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: 90' on the trainer. 200W. HR 143.
6 x 4' Lifts w/ 4' Recoveries
Felt pretty strong on these, but not quite as strong as when I started doing 3 x 8' or whatever it was in early December. Nevertheless, a workout I like. Kind of like running around 60' race effort and doing a 1' pickup at the end of 3' @ 5k effort. Helps with covering surges in a bike race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM: 90' on the trainer. 195W. HR 128.
PM: 5.2 miles on the treadmill, 11:29. HR 132.
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| Saucony ISO Freedom 3 #2 Miles: 5.20 |
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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: 1:45 on the trainer. 198W. HR 136.
6 x 3' High Cadence (105-110 RPM) @ Sweet Spot Intensity
I was supposed to have a minor surgery today, but rescheduled earlier in the week as I wasn't sure if I needed to have stitches or staples removed from my thigh, and we are going to Florida. Not sure when it is going to be now. Glad I can get back into my training, but I know it will be derailed sometime in March or April. Oh well. Just another setback into a year that hasn't gone super well do far.
I did teach my second class on Hobbes and we looked at the US Constitution a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM: 6.6 miles on the treadmill, averaged 10:42. HR 133.
It was -4 when it was time for the boys to go to school, so I made the executive decision to have Megan drive us and I would walk back. I am glad we did. It was cold. Did some emails and hopped on the treadmill.
PM: 4 miles on the treadmill, averaged 11:09. HR 128.
Slow going, but tried to not run too hard just to improve my ego. I haven't run much other than maybe 2-3 runs recently and only a few in December, though my cycling volume was decent until travel to Maine and then getting the flu when we got back, which took me out for 10 days or so.
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| Altra Rivera Miles: 6.60 | Altra Rivera (Dark Blue) Miles: 4.00 |
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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.
I got my COVID and flu shot yesterday and wasn't feeling great, so I took the day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.60 | 0.00 | 0.00 | 0.00 | 33.60 |
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| Saucony ISO Freedom 3 #2 Miles: 23.00 | Altra Rivera Miles: 6.60 | Altra Rivera (Dark Blue) Miles: 4.00 |
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