| 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 | | 250.40 | 4.00 | 7.80 | 5.80 | 268.00 |
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| Altra One V3 Miles: 190.70 | Miles With Megan Miles: 8.10 | Altra One 2.5 Miles: 65.55 | Nike Pegasus Miles: 7.75 | Cross Training Minutes 2018 Miles: 67.00 | Brooks Launch 3 Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM: 4.2 miles in 45' on the treadmill. HR 121.
Did 10' light on the StairMaster (HR 111), captain's chair, and hip machine.
Was planning to go to the gym anyway but we got a surprise snow storm. Didn't need that!
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| | 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 8:41. HR 153.
We got some snow yesterday, but walks were mostly clear. Nice dose of sun.
Tweaked my knee a few minutes into the run. It straightened out, but I can feel it now once in a while. I'm sure it's fine.
Diet was terrible today. Got a lot of work to do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| PM: 9.2 miles, averaged 8:53. HR 146.
Did a pickup from 50-65', about moderate to marathon effort. First 4 miles with Megan.
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| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 9.20 |
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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 very slow in 70' on the treadmill. HR 137.
Went to the gym with Megan.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM: 7.4 miles, averaged 8:41. HR 148.
PM: 3.7 miles, averaged 9:30. HR 141.
First double since probably November. First true AM run in who knows how long. Cold and sunny in the morning, and the run set me up for a good day. I forget how important running in the morning is.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles, averaged 8:13. HR 157.
Easy to moderate to higher end aerobic effort. Feeling good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| PM: 10.8 miles, averaged 8:17. HR 151.
STRIDLEK WORKOUT
3 (6 x 40") w/ 4-5' jogs between sets and jogs back to starting line. 23' up/20' down
Overall average pace better than last week with another set and the stride paces were faster. Felt great on the warmup and solid throughout. Always a deceptive workout. It's never hard to complete, but it does wear you out in ways you wouldn't expect (I'm pretty sleep now at 9:30).
Good progress the last 7-10 days in making my way back.
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| Altra One V3 Miles: 10.80 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM: 4.2 miles slow in 45' on the treadmill. HR 135.
Captain's chair after.
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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 8:06. HR 159. Did a few strides.
Easy to moderate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles in 65' on the treadmill. HR 153.
Started very slow finished fairly strong the last 5' (8.8-10.0 for the last part)
Captain's chair after. Megan did her long run. We signed up for Glass City Half last night. I'm going to do it as a workout for whatever is on the schedule that weekend. I'm definitely not in surprise 1:20 shape as I was last year. I always find it hard to do a race as a workout, though I've only tried twice.
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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, averaged 8:15. HR 153.
90' w/ 20' of pickup after 50'
Explored Bloomer Park for just a bit. It's basically 4 or so miles out, so didn't have much room to meander.
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| Altra One V3 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 6.8 miles, averaged 9:36. HR 133.
PM: 3.7 miles, averaged 9:25. HR 135.
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| Altra One V3 Miles: 10.50 |
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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 |
| AM: 8 miles, averaged 8:09. HR 153.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 10.9 miles, averaged 7:52. HR 157.
Fartlek of 21 x 1' on/off
Got up early (for me) and warmed up to Borden Park. It was cold and a bit windy. Workout went well, except I did an extra rep even with the workout programmed (forgot about the extra recovery between cooldown).
The 1ish-mile loop worked out okay. Good for marathon tempos and possibly mile repeats (when it's not busy).
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| Altra One V3 Miles: 10.90 |
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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 9:42. HR 136.
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| Altra One 2.5 Miles: 4.60 |
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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 |
| AM: 6.4 miles, averaged 8:34. HR 148. Did some strides.
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| Altra One 2.5 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles on the treadmill in 65'. HR 156.
It was way too nice to run inside, but I kept Megan company at the gym for her long run. I started at about 6MPH and finished the last few minutes from 9-10MPH.
Did captain's chair and hip machines after waiting for Megan to finish.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 3.10 | 0.00 | 10.20 |
| PM: 10.2 miles, averaged 8:02. HR 157.
20' Tempo @ HME
30' up/32' down
Averaged 6:25, so just a whisker over 5k. It was a little windy but very sunny and pleasant. Did not feel great or smooth during the tempo, but ran strong for current fitness levels. I didn't take splits, but I apparently ran a 6:11 mile in there as my watch gave me an award.
I ran this on a new tempo loop, which is dead flat and in a more upscale neighborhood than some of the other road loops I run.
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| Altra One V3 Miles: 10.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM: 6.25 miles, averaged 9:54. HR 133.
PM: 4.1 miles, averaged 9:46. HR 132.
Took everything nice and slow. Right hamstring has a knot in it. This is the fourth day of lots of sun, and it has been great. Still colder, but it's not quite spring yet.
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| Altra One 2.5 Miles: 10.35 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.85 | 0.00 | 0.00 | 0.00 | 11.85 |
| AM: 7.75 miles, averaged 8:24. HR 151.
PM: 4.1 miles, averaged 10:07. HR 126.
Ran with Megan in the afternoon. She asked if I was going out again. I said not, unless you are running outside I will. Fairly windy on both runs.
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| Miles With Megan Miles: 4.10 | Nike Pegasus Miles: 7.75 | Altra One 2.5 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.50 | 2.50 | 12.00 |
| PM: 12 miles, averaged 7:54. HR 157.
Mixed Effort Minutes Workout
10' @ HME, 5' jog, 90" On/Off @ 5K effort
6:25 average for 10', at 5:50-6:00 for most of the 90" with some in the 5:40s and the last one around 5:30
30' Up/20' down
Effort was probably slightly too deep even if I didn't bury myself. The legs want what the heart and lungs can't currently handle.
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| Altra One V3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM: 4.3 miles, averaged 9:39. HR 133.
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| Altra One 2.5 Miles: 4.30 |
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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 |
| Lunch: 8 miles, averaged 8:04. HR 153.
Did 5 x 20" strides.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Lunch: 8.2 miles, averaged 7:55. HR 158.
Easy to quite moderate. Some mid-7s in there. Probably just under marathon effort. Feeling good. Getting stronger. Much much work to be done, but I think I am excited about training again.
PM: 3 miles walking @ 15%. HR 108.
Did some weights after in an effort to get this oversized frame stronger.
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| Cross Training Minutes 2018 Miles: 52.00 | Altra One 2.5 Miles: 8.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 2.00 | 0.00 | 13.00 |
| Lunch/PM: 13 miles, averaged 7:53. HR 156.
Aerobic Builder (6 Miles)
30' up/30' down. Workout was 40', but I was close to 6 miles, so I just finished up. Barely managed sub-7, but had a good progression with the last two miles in 6:36 and 6:27.
Splits: 7:16, 7:15, 7:04, 6:53, 6:36, 6:27
Low 7s are definitely between high moderate and marathon effort. Lots of work to do.
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| Altra One V3 Miles: 13.00 |
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| | Comments(6) |
| | 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, averaged 9:50. HR 129. PM: 4 miles, averaged 9:38. HR 129. |
| Brooks Launch 3 Red Miles: 4.00 | Altra One 2.5 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM/Lunch: 8 miles, averaged 8:00. HR 155.
PM: 2 miles on the treadmill to warm up for weights. HR 143.
Did various back, shoulder, bicep, and tricep machines
I was drawn for the Beach to Beacon lottery. I have missed the last two years, so I'm happy to go back. I managed to stay up the Thursday night before I needed to sign up and had a few beers. I forgot to set my alarm and didn't realize until lunch time I goofed. I'd like to run a substantial PR, but I'd be happy just being a heck lot fitter than I am.
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| Altra One V3 Miles: 2.00 | Altra One 2.5 Miles: 8.10 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 1.20 | 3.30 | 14.00 |
| PM: 14 miles, averaged 7:52. HR 150.
Mixed Effort Minutes Workout
30' up/22' down. 8' @ HME, 5' jog, 10 x 2' on/off
First 3 reps at 10k effort, last 7 @ 5k. My watch put cool downs after every recovery, which is pretty dumb for a smart watch. So I did 11 reps. The second one was a bit over 2 minutes and I spend a couple minutes more jogging to figure out the issue. I ended up lapping the cool downs, which only added 1-2 seconds of recovery. I felt strong at the end. Got some decent mileage for the day.
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| Altra One V3 Miles: 14.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles, averaged 9:53. HR 127.
Light rain. Nice plod.
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| Altra One 2.5 Miles: 4.50 |
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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 |
| Noon: 8 miles, averaged 8:06. HR 152. Did some strides.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Lunch: 8.4 miles, averaged 7:41. HR 157.
Kept the pace fairly steady easy to moderate.
PM: 15' on the StairMaster to warm up for weights.
Did captain's chair, biceps, triceps, shoulders, back, some deep core. Most of the soreness from Tuesday is finally gone.
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| Cross Training Minutes 2018 Miles: 15.00 | Altra One 2.5 Miles: 8.40 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 250.40 | 4.00 | 7.80 | 5.80 | 268.00 |
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| Altra One V3 Miles: 190.70 | Miles With Megan Miles: 8.10 | Altra One 2.5 Miles: 65.55 | Nike Pegasus Miles: 7.75 | Cross Training Minutes 2018 Miles: 67.00 | Brooks Launch 3 Red Miles: 4.00 |
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