| 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 | | 288.50 | 19.00 | 1.00 | 0.00 | 308.50 |
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| New Balance Zante Miles: 48.00 | Saucony ISO Triumph 2 Miles: 114.00 | Adidas Boston 6 Miles: 97.50 | Saucony Kinvara 7 Miles: 10.00 | Nike Lunar Racer Miles: 39.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| PM: 10 miles, averaged 7:06 First mile was 7:50 and I kept going from there. The wind beat me up, but I progressed through the 7-minute range and then the six-minute range with 6:57, 6:40, 6:31, 6:15. Cooled down 2 miles with strides. Starting to feel somewhat normal. |
| New Balance Zante Miles: 10.00 |
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| | Comments(3) |
| | 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 easy |
| Saucony ISO Triumph 2 Miles: 10.00 |
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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 |
| PM: 11 miles STRIDLEK WORKOUT 3 (6 x 35 seconds) with equal distance recovery and 5' jog between sets 30'up/20' down I felt decent. It's not a tough workout and yet it isn't easy. The idea is to run the first set at 5k, the second at 2-mile, and the third at mile. Lungs aren't used to the cold air. I'll increase the seconds as I move through my early to late basebuilding phase over the next 12-15 weeks before starting my marathon build up for Detroit in October. |
| Adidas Boston 6 Miles: 11.00 |
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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 easy |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles.
Warmer but felt cold. A very mild winter. Not that I've been running in it. Felt solid the last few days. I thought a lack of running and lack of land miles would make the transition harder but it was only a handful of runs that felt awkward and bad and then I was up to 10 miles without too much trouble.
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| New Balance Zante Miles: 13.00 |
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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 easy. About 55 degrees and moist. Much preferable to the wind and colder temps the last three days, which are pretty much normal for this time of year but not this particular year. Dissertation defense on Thursday. I'm not unconvinced I actually hallucinated that it's scheduled when it's really not. I've had so many issues getting it scheduled over the last year? Year and a half? I don't really know at this point. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Comments(5) |
| | 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. Did a set of strides. |
| Adidas Boston 6 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM: 2 miles on the treadmill
40-60MPH winds. Wanted to do a workout but my legs aren't ready. The power kept shutting off and I wasn't feeling the treadmill, so I called it an off day and did some hip and core strengthening and pull-ups.
Driving to Purdue for my dissertation defense.
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| Adidas Boston 6 Miles: 2.00 |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Got into Lafayette IN around 12:00 last night. Had my dissertation defense at 8:30 and it went okay. I had some Mary Lou's donut, so the day was even better. I'm relieved to be done school after four years of college, two years of my master's, and seven years of my PhD. I stretched the last one a little too long. I planned to run when I got home but ended up have a few beers at lunch with my advisor and had more drinks from there. I had to work at 5:00 the next day, so I went to bed shortly after we had dinner. | |
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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. Cold and windy. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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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. I am not really liking the Kinvara 7s at all. |
| Saucony Kinvara 7 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles
Did the first 3 or so with Megan. I was surprised she want to go out as it was chilly. Works for me.
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| Adidas Boston 6 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 3-mile shakeout on the treadmill. Core and hip work.
PM: 10 miles easy in the snow. Not bad at first, but I was annoyed the last few miles with the wind and drifting snow.
First double since August. My work schedule makes doubles pretty much impossible, but as I feel like it I'll probably do them on my days off, even if it's just a couple slow miles to warm up for strength training.
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| New Balance Zante Miles: 3.00 | Saucony ISO Triumph 2 Miles: 10.00 |
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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. We got a bit of snow. Just a couple inches, but enough that the park was a bit of a struggle with the drifts and footing, so I ran around some of the neighborhoods. Very windy as it has been the last 7-10 days. |
| Adidas Boston 6 Miles: 10.00 |
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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. Did some strides, which felt good. Megan left for a conference yesterday, so it's just the boys (our cats) and me. Going to be some wild nights of trying to get to bed around 9:00-9:30 so that getting up at 4:00AM leaves me with a good night of sleep. I do enjoy my 2-hour naps in the early afternoon though. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles, averaged 7:14
8-Mile Aerobic Builder
3 up/2 down 8 miles in 52:11 (6:31 average)
It's been several weeks since I have done any real workouts or much running, so I wasn't sure what to expect. THe workout went well. Had a solid progression.
6:48, 6:41, 6:37, 6:29, 6:25, 6:31, 6:22, 6:16 |
| Nike Lunar Racer Miles: 13.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM/Lunch: 4 miles on the treadmill + core
PM: 8 miles easy. Wet snow.
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| New Balance Zante Miles: 4.00 | Saucony ISO Triumph 2 Miles: 8.00 |
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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 moderate to uptempo progression, averaged 7:16.
Felt good and progressed with a 6:16 last mile without too much change in effort or form. My hips and glutes are getting stronger.
A good week. Almost 80 miles with a workout after some down time and two 50-55-mile weeks.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate, averaged 7:10 Megan came home from her conference. I went back to the store from 8:00-10:15 for our success sharing party. Made for a short night of sleep. |
| Saucony ISO Triumph 2 Miles: 10.00 |
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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 nice and easy. Did some strides, First few with Megan and I didn't pick up the pace much after that. |
| Adidas Boston 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM: 15 miles easy, averaged 8:07 Fairly warm and sunny. |
| Nike Lunar Racer Miles: 15.00 |
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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 easy |
| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Add Comment |
| | 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. Did some strides. |
| Adidas Boston 6 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch: 4-mile shakeout w/ strides. Core and hip strengthening
PM: 11 miles
Stridlek Workout
3 (6 x 40") w/ jog back and 5' jog between sets
About 70-72. Took my shirt off for a while. The midges were getting in my eyes. Pretty beat. Probably doesn't make sense to work the legs/hips and then do a workout but it's how things are going. Eventually I'll probably reverse the day off doubles.
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| New Balance Zante Miles: 4.00 | Nike Lunar Racer Miles: 11.00 |
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| | Comments(1) |
| | 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 recovery. Decided on short and very easy. |
| Saucony ISO Triumph 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. My legs felt like lead. Not heavy like after a hard workout. Like they were shutting down. Painful run. |
| Adidas Boston 6 Miles: 10.00 |
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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. HR check 138. About 8:50 pace. Felt better. Just very tired and hungry. A few eggs at 7:30 after getting up at 4:00 and a PB&J and a snack at 11:30 or 12 and running between 3:00 and 5:00 isn't cutting it.
Met Jeff at Buddy's for pizza and beer and had a nice chat.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Comments(1) |
| | 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 easy to moderate, averaged 7:23
Felt decent after a two-hour nap.
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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 | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| PM: 14 miles, averaged 7:29
8-mile tempo. 4 up/2 down
6:31 average
Struggled a little but didn't monitor watch except for the mile splits.
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| Adidas Boston 6 Miles: 14.00 |
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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. Took a long nap and decided to rest. Cold rain was not appealing and going to the gym would have taken too long.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 10 miles very easy
PM: 4 miles on the treadmill. Did a few strides. Followed it up with some core, hip, and stretching while Megan finished her run
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| New Balance Zante Miles: 4.00 | Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 288.50 | 19.00 | 1.00 | 0.00 | 308.50 |
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| New Balance Zante Miles: 48.00 | Saucony ISO Triumph 2 Miles: 114.00 | Adidas Boston 6 Miles: 97.50 | Saucony Kinvara 7 Miles: 10.00 | Nike Lunar Racer Miles: 39.00 |
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