| 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 | | 116.05 | 42.26 | 30.40 | 3.21 | 191.92 |
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| Newton Trainers Miles: 32.40 | Newton MV2 Miles: 24.20 | Newton New Racers Miles: 32.65 | Newton Trainers 2 Miles: 28.50 | Newton Racers Miles: 27.51 | Newton Trainers 3 Miles: 26.75 | Newton (Marathon Workout) Miles: 19.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School Loop - 6.25 miles, averaged 8:20 w/ a few fastish strides |
| Newton Trainers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Old Standby, shortened version - 4 miles, averaged 8:28 w/ a few strides to get the legs turning over for tomorrow's 10K | |
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| | Race: |
Indianapolis 500 Festival 10K (6.21 Miles) 00:42:30, Place overall: 50, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.21 | 10.21 |
| Indianapolis 500 Festival 10K: This was the first race of spring racing season. Finished with a strong 1:50 minute PR, breaking significantly under the 7:00 pace mark with a time of 42:30 (6:51 pace). Fairly significant negative split. Great race with gun time markers at every mile. Warm up: 1.75 miles with some strides Split 1: 7:06 Split 2: 7:04 Split 3: 7:11 Split 4: 7:01 Split 5: 6:51 Split 6: 6:38 Split 7: 5:36 pace Cool down: 2.25 miles on the cool little trail around the canal. Very happy with the race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Old Standby and up N 21st street to Union to make up some distance - 7 miles, averaged 8:20 |
| Newton New Racers Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.25 | 0.00 | 0.00 | 8.25 |
| Union/Greenbush/Vinton Woods/Elmwood - 8.25 miles, averaged 8:44 |
| Newton Trainers 2 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.25 | 0.00 | 0.00 | 7.25 |
| Jefferson High School Loop (extended version) - 7.25 miles, averaged 8:22 |
| Newton Trainers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.25 | 0.00 | 0.00 | 6.25 |
| Old Standby with a few detours - 6.25 miles, averaged 8:29 |
| Newton Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.50 | 0.00 | 0.00 | 6.50 |
| Ran 1.5 miles of up and down hills before hitting Old Standby - 6.50 miles, averaged 8:53 Moved the long run to next week, which was smart given that today's perceived effort was pretty high (and the pace reflects that)
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| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| Old Standby with some substantial detours - 6.25 miles, averaged 8:26 |
| Newton Trainers 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 1.00 | 0.00 | 5.50 |
| Purdue Loop from the house - 5.50 miles, averaged 8:05, ended with some 80m strides |
| Newton New Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.25 | 0.00 | 0.00 | 5.25 |
| Random loop through the section between 9th and 18th - 5.25 miles, averaged 8:20 |
| Newton Trainers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 3.00 | 7.25 |
| North Salisbury 3 x 1 mile repeats w/ 4 minute recovery - 7.25 miles total, averaged 8:00 Split 1 (6:33) Split 2 (6:38) Split 3 (6:44) Headwind and uphill on the last repeat. Tried to change directions but I ran into a biker, so I had to run on the side of the grassy ditch. Repeats got slower, but this was the first time I have done mile repeats and I still managed to get them 10-11 seconds a part (reverse order would have been better). Planned for 6:38, 6:35, 6:32, but we'll see what happens next week.
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| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 3.00 | 0.00 | 14.00 |
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18th to Veteran's Memorial Parkway to 9th and back, few smaller loops to make up the miles - 14 miles, averaged 8:13 7 miles easy, 3 miles at MP, 3 miles at HMP, 1 more at MP; half marathon split was 1:47:42 I think. About 3-5 minutes faster than any training runs at that distance last year.
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| Newton Trainers 3 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.14 | 0.00 | 7.14 |
| Salisbury out and back - 7.14 miles, averaged 7:52 w/ 30 minute tempo Cut the 7 mile tempo short. Got warm and very windy on the way back. Dropped splits pretty consecutively, so I decided to rest to run another day. Weather is insanely unseasonable.
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| Newton New Racers Miles: 7.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| Old Standby w/ Rest Haven Cemetery Extension - 7.25 miles, averaged 8:30 74 degrees to start 80 at the finish. Good heat training for an Indiana summer I suppose. If the current weather is an indication, it's going to be very hot.
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| Newton Trainers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.25 | 0.00 | 0.00 | 7.25 |
| Jefferson High School Loop (to Teal and back) - 7.25 miles, averaged 8:51 Warm out again today. 80 to start, approaching mid-80s at the the end.
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| Newton Trainers 2 Miles: 7.25 |
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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 |
| Tested a new loop. Down Salem/Union to 4th street through the fourth street hills to Beck back down 18th to home. Good elevation gain loop to add to the mix. 8 miles, averaged 8:39 |
| Newton New Racers Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby extended, modified according to passing train - 6.4 miles, no watch |
| Newton Trainers Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 2.01 | 0.00 | 14.01 |
| South River Road to Division Road and back to the house - 14 miles, averaged 8:28 |
| Newton Racers Miles: 14.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| Union Street/Greenbush and around the North Side - 10 miles, averaged 7:49 w/ long-10k tempo (6.25 miles): 7:25, 7:15, 7:01, 7:11, 7:07, 6:48, 1:41 (.25 miles) Planned on looping through Munger Park for a 2.6 mile loop for the tempo and do a couple of those, but I missed the road.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Old Standby (no watch version) - 6.40 miles, no watch The 2012 version of the Newton Distance are amazing. More comfortable than my previous trainers, and lighter than their longer distance racing shoe. Much improved. Breaking these in a bit for the Hanson brothers half marathon workout later in the week.
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| Newton (Marathon Workout) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.50 | 0.00 | 0.00 | 6.50 |
| Jefferson High School Loop - 6.5 miles, averaged 8:30 |
| Newton Trainers 3 Miles: 6.50 |
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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 |
| Old Standby - 6.5 miles, no watch |
| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.01 | 0.00 | 0.00 | 5.01 |
| 9th Street N out and back - 5 miles, averaged 8:12 Hanson Brothers half marathon workout tomorrow (4 x 2 miles @ GP w/ half mile recovery). Hope the legs have some pep in them after two high mileage weeks. The good news is my half marathon prep has been as high volume as my marathon training last fall, so I expect good things in three weeks.
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| Newton New Racers Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 8.00 | 0.00 | 13.50 |
| Hanson Brothers Half Marathon Workout - 13.5 miles, averaged 7:46 Drove up to Rome Drive, parked the car, and set up a water station. Warmed up on the loop for 2 miles then did 4 x 2 miles at goal pace with half mile recovery between repeats. Not sure what the individual miles were but the 2-mile splits were 14:28 (7:14 avg); 14:16 (7:08 avg); 14:21 (7:10 avg); 13:59 (6:59 avg), total average for the 8 miles was 7:08, which is a bit faster than goal pace, but the workout gives me some good indications of what will be possible in the final 5k.
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| Newton (Marathon Workout) Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.05 | 42.26 | 30.40 | 3.21 | 191.92 |
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| Newton Trainers Miles: 32.40 | Newton MV2 Miles: 24.20 | Newton New Racers Miles: 32.65 | Newton Trainers 2 Miles: 28.50 | Newton Racers Miles: 27.51 | Newton Trainers 3 Miles: 26.75 | Newton (Marathon Workout) Miles: 19.90 |
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