| 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 | | 252.75 | 8.00 | 14.10 | 0.00 | 274.85 |
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| Adidas Boston 6 Miles: 67.00 | Saucony ISO Triumph 2 Miles: 85.85 | New Balance Zante Miles: 35.00 | Miles With Megan Miles: 11.60 | Brooks Launch Miles: 71.00 | Nike Zoom Streak LT2 White/Orange Miles: 13.10 |
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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 weather. Sunny and in the 50s. |
| 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.
Ran the first 4.5 miles with Megan. Legs are absolutely dead from work. Guess I'm going to have to start taking my breaks. Might be needing more sleep. Muscles just feel like they aren't firing.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| PM: 10 miles moderate, averaged 7:10. Did the last mile at 5:57. I haven't run a sub-6 mile in a few weeks. Legs were noticeably better, probably because I spent two hours on the hi-lo sitting down. The two-hour+ nap helped. |
| New Balance Zante 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 easy. Did some strides.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles.
Cold rain toward the end with thunder and lighting. Needless to say the pace started dropping when I saw the lightning.
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| New Balance Zante Miles: 9.00 |
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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 in 1:23 on the treadmill.
Did about 72' of minutes progression and then some strides. It was quite cold and raining and I'm clearly getting old and wimpy.
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| 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
Much nicer this afternoon than this morning. Warm weekend ahead.
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| 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 easy. Did some strides.
About 60 degrees and quite pleasant.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4.1 miles very easy with Megan. HR 124, about 10' pace.
My legs felt terrible, to the point I wasn't going to be able to finish my miles so I headed back when Megan did (and I barely made it through those). I can't walk on concrete floors for 8 hours without a solid nap to refresh and rest my legs. Sundays I get out at 3:30 and a nap doesn't leave enough time to make dinner if I haven't prepped. I had this issue last weekend or the one before and I am pretty sure it is a lack of a nap when I can stay off my feet for ~2 hours.
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| Miles With Megan Miles: 4.10 | Saucony ISO Triumph 2 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles, averaged 7:11
Did an out and back at Paint Creek. Quite warm with a light shower at the end. Pace was a little too firm to start I think, but I always run too fast on this trail.
I'm writing this post two days after the date of entry. We did our taxes, so I'll dispense with the long tirade I was writing in my head. Not a good year.
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| New Balance Zante Miles: 16.00 |
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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.
Picked up a pair of Brooks Launch 3s. So far so good.
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| Brooks Launch Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles steady state, averaged 6:31
Took a 2.5-hour nap and needed to fit my miles in. First mile at 7 flat, last mile in 6:18. Feeling like I'm starting to build my strength and fitness back up a bit.
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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 easy.
About 3 hours in the hi-lo at work today, which made a world of difference in my legs.
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| Brooks Launch 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 easy. Did some pull-ups.
I think I ran in my Triumphs. Another 3 days went by without doing my blog entries. No idea where the time goes.
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| 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. Did some pull-ups and some strides.
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| Brooks Launch Miles: 10.00 |
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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: 6 miles easy to moderate progression
An AM run!
Happy Easter!
PM: 8 miles. First 3.5 w/ Megan before she headed home.
I miss being able to run doubles more regularly. Builds a lot of fitness and mileage. I had a really nice day off today. Did a ham for Easter dinner, which turned out fine.
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| Miles With Megan Miles: 3.50 | Saucony ISO Triumph 2 Miles: 6.00 | Brooks Launch Miles: 8.00 |
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| | Comments(1) |
| | 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 moderate
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| Adidas Boston 6 Miles: 8.00 |
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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. Decided to take a day. It got late and I was exhausted.
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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 easy.
Didn't leave myself room for more.
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| Saucony ISO Triumph 2 Miles: 6.00 |
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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 on the treadmill. Did some strides and some core work.
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| Adidas Boston 6 Miles: 8.00 |
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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. Did some pull-ups. Megan and I are running the Glass City Half Marathon on Sunday. It's hard to believe that I haven't raced since Broad Street last May 1. It's been pretty up and down since then, but basebuilding the last several weeks has been fine and I am tentatively thinking about running the Indianapolis Monumental Marathon in early November rather than the Detroit Marathon. I will then do Detroit as my typical 3-4 week out half marathon tuneup. This will also give me an extra three weeks of basebuilding before I begin my buildup. |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| PM: 4.25 mile shakeout. Did a few strides.
Megn ran earlier in the day and I was short for the 5:00PM packet deadline, so I ran in Toledo. I jogged while Megan and Chas walked.
Dead tired.
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| Saucony ISO Triumph 2 Miles: 4.25 |
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| | Race: |
Toledo Glass City Half Marathon (13.109 Miles) 01:20:47, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 13.10 | 0.00 | 17.60 |
| AM: Glass City Half Marathon in 1:20:47
This was my first race since Broad Street last year on May 1. Training has been up and down since then and I had two fairly serious lows in training with a decent chunk of time off last summer. I was fairly pleased that I was able to run the time I did as I haven't run too many miles under 6:30 pace in the last 12-16 weeks.
The night before I went to bed around 10:15 as I was falling asleep at dinner. I'm beyond overtired. I woke up not wanting to get out of bed, but it was an hour later than I have been getting up. We stayed with Megan's uncle who lives a half mile from the start line. I warmed up a 1.5 miles, which wasn't quite enough time but I didn't leave myself enough time. I changed into my flats for the first time in almost 365 days.
I decided to start at about 6:30 pace and work my way down. The first few miles I felt pretty rusty, the effort harder than I wanted in my legs but with my breathing comfortable. After two miles I wasn't really feeling it, but I think I was almost actually at 3 miles and didn't realize it. I started cranking down the pace and by miles 4-5 I was feeling decent but wasn't sure how my legs would work or if they would just die.
I went from feeling like I didn't want to run to letting the miles roll by. I recognized many of the places we ran through as I am somewhat familiar with the area. I started passing quite a few people.I knew I had to pick it up the final 5k, but I still wasn't sure what my legs would do. By mile 12 I knew I had a good bit left. I estimate that I was only down to half marathon effort after 4-5 miles. By mile 12.5 I was fully down to end-of race effort.
I ran by the University and started to dig in. I made the turn into the University running 5:39 for the last mile and getting some support from a small but helpful crowd. The chute was clogged by two race volunteers, with whom I was not very pleased (some other lack of directions at a few points in the race make me not want to run the full marathon here. See also Matt from the blog's race report from 2 years ago). I could see the final turf stretch and was somewhat surprised to see 1:20 on the clock and kicked it in, pleased to come under 1:21. I am not sure if I would have raced differently I could have come under 1:20 or not. Slowest half in 4 years, but I'm not upset about that.
I cooled down barefoot on the turf for 3 miles waiting for Megan who ran 1:54:18.
Splits: 6:26, 6:24, 6:25, 6:14, 6:11, 6:01, 6:07, 6:08, 6:10, 6:09, 6:00, 6:10, 5:39, 42.2
PM: I did a 5k walk shakeout and brought some wine with me :-) |
| Nike Zoom Streak LT2 White/Orange Miles: 13.10 | Saucony ISO Triumph 2 Miles: 1.50 |
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| | Comments(5) |
| | 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 easy. Very sore calves.
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| Brooks Launch Miles: 6.00 |
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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. Still very sore, so running won't help.
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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.
Still sore! First few with Megan. Amazing weather. High 70s, breezy, and dry.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles
Great weather if a bit windy.
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| Brooks Launch Miles: 12.00 |
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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 Wore my new American flag split shorts |
| 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 |
| AM/Lunch: 9 miles PM: 4 miles with Megan |
| Miles With Megan Miles: 4.00 | Saucony ISO Triumph 2 Miles: 4.00 | Brooks Launch Miles: 9.00 |
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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. No watch, but Megan had me at 73'. I told her I'd be back before 7:40 and it was 7:35. |
| Adidas Boston 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 252.75 | 8.00 | 14.10 | 0.00 | 274.85 |
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| Adidas Boston 6 Miles: 67.00 | Saucony ISO Triumph 2 Miles: 85.85 | New Balance Zante Miles: 35.00 | Miles With Megan Miles: 11.60 | Brooks Launch Miles: 71.00 | Nike Zoom Streak LT2 White/Orange Miles: 13.10 |
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