| 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 | | 188.15 | 10.55 | 23.10 | 0.00 | 221.80 |
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| Newton Trainers Miles: 51.50 | Newton New Racers Miles: 44.50 | Newton Trainers 3 Miles: 70.55 | Newton Racers Miles: 30.60 | Newton Trainers 2 Miles: 19.65 | Newton MV2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Jefferson High School loop, extended version - 8.25 miles, averaged 8:19 |
| Newton Trainers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
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Union to Creasy to Rome/Courtland - 8.5 miles averaged, 7:38 2 mile warm up, 4 mile tempo (6:58, 6:55, 6:55, 6:45) , 2.5 mile cool down Lower 70s but the humidity was pretty high. Much warmer than when I did the Hanson Brother's workout in this area a few weeks ago when it was in the upper 40s.
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| Newton New Racers Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Old Standby - 6.6 miles, no watch |
| Newton Trainers Miles: 6.60 |
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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 |
| Union to Rome to Courtland area to Creasy to Greenbush/Munger Park through the Vinton woods and picked up the final 2-3 miles of Old Standby - 11 miles, averaged 8:39 High humidity, but a good breeze and occasional cloud cover. Avoided the thunderstorms, thankfully. Stopped for a bit of water at Munger Park.
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| Newton Trainers 3 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Old Standby - 6.6 miles, no watch. Beautiful day. Another 50 mile week. |
| Newton Racers Miles: 6.60 |
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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 |
| Golf Course/Wabash Trail loop - 5.3 miles averaged 8:28 |
| Newton Trainers Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Old Standby - 6.6 miles, no watch |
| Newton Trainers 2 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 4.00 | 0.00 | 9.40 |
| Ran up to Courtland/Rome 2.4 miles, 4 mile tempo, 3 miles back - 9.4 miles, averaged 7:40 Planned on a 5 mile tempo, but I didn't quite get there. It was steady with the fastest mile last (7:01, 7:04, 7:01, 6:52). To top it off, someone stole my shirt that I had placed on the grass at the end of the road. So much for nicer neighborhoods being more pleasant.
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| Newton New Racers Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.50 | 0.00 | 0.00 | 8.50 |
| Jefferson High School loop, extended version and headed back via 9th and Kossuth - 8.5 miles, averaged 8:10 |
| Newton Trainers 3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.80 | 0.00 | 0.00 | 11.80 |
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AM: Old Standby - 6.5 miles, averaged 8:26
PM: Checked on a friend's animals - 5.3 miles, averaged 8:26
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| Newton Trainers Miles: 6.50 | Newton Trainers 3 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM: Old Standby, classic version - 5.5 miles, no watch
PM: Checked on a friend's critters - 4.5 miles, averaged 7:46. Some extended strides in there
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| Newton Trainers 2 Miles: 4.50 | Newton Racers Miles: 5.50 |
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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 - 6.4 miles, no watch |
| Newton Trainers 3 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.50 | 0.00 | 0.00 | 5.50 |
| Golf Course/Wabash Trail loop - 5.5 miles, averaged 8:26 |
| Newton Trainers Miles: 5.50 |
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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 |
| Jefferson High School loop - 6.5 miles, averaged 8:25 |
| Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM: Old Standby, classic version - 5.6 miles, no watch PM: Soccer! (which means some good 95%-100% efforts)
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| Newton New Racers Miles: 5.60 |
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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 |
| Old Standby, classic version partially in the reverse direction - 5.3 miles, averaged 8:19 |
| Newton Trainers 2 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School loop - 6.25 miles, averaged 8:15 |
| Newton Racers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.10 | 0.00 | 13.10 |
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Jefferson High School Loop extended version + upper part of Union and down Greenbush to Elmwood and home - 13.1 miles, averaged 8:32 Skipped a half marathon race due to some scheduling and car issues. Substituted this run instead. Good aerobic run with a mile or so pick up on the downhill at the end. Quite pleased that my every 3-4 week 20% down weeks are now over 40 miles.
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| Newton Trainers 3 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 1.00 | 0.00 | 11.50 |
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AM: Old Standby - 6.5 miles, no watch
PM: Ran through the route I began running on (hilly!) and some other street I usually bypass on my usual routes - 5 miles, averaged 7:56
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| Newton Trainers Miles: 6.50 | Newton MV2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.50 | 0.00 | 11.00 |
| Ran down to Kossuth and 18th (2.2 mile warm up) and made an approx 3 mile loop course for a 6.5 mile tempo. 2.3 mile cool down. Splits: 7:12, 7:13, 7:13, 6:57, 7:00, 6:59, 3:22 - 11 miles, averaged 7:42
Pretty good workout after 7 beers last night.
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| Newton New Racers Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Jefferson High School loop, extended version - 8.25 miles, averaged 8:18 |
| Newton Racers Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Short run through the dark sans street lights - 3.25 miles, averaged 8:48 |
| Newton Trainers 2 Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran along the road next to beach in Edisto, South Carolina. Pretty warm in the sun. Good vacaction run on an out-and-back. - 6.25 miles averaged 8:13 |
| Newton Trainers 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran in the other direction to one of the local campgrounds next to the beach and headed on to a nice hard-packed dirt road covered by trees with Spanish moss - 5.25 miles, averaged 8:47 |
| Newton Trainers 3 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Old Standby - 6.6 miles, no watch 88 degrees when I finished, but the humidity is low and the air is moving. A few days of heat training in South Carolina probably didn't hurt either.
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| Newton Trainers Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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AM: Union/Courtland/Greenbush/Vinton Woods/North side Neighborhood - 8.25 miles, averaged 8:25
PM: Old Standby, shorty version - 4 miles, averaged 8:16
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| Newton Racers Miles: 4.00 | Newton Trainers 3 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.25 | 0.00 | 0.00 | 6.25 |
| 9th Street/Wabash Trail loop - 6.25 miles, averaged 8:30 |
| Newton Trainers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 6.50 | 0.00 | 10.00 |
| Ran my 3 mile tempo loop twice and started to head home. Ran a shorter warm up to save some energy for the tempo. Was hoping to go 8 or 9 and skip the Hanson Brother's Workout, but I guess I will do that early next week. 1.75 warm up and cool down 6.5 mile tempo, average 7:13 7:13, 7:17, 7:19, 6:58, 7:12, 7:14, 3:37 (7:16). Slower than I expected given the cooler temperatures but the pace was still half-marathon level and the effort was about what I could do for today.
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| Newton New Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 188.15 | 10.55 | 23.10 | 0.00 | 221.80 |
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| Newton Trainers Miles: 51.50 | Newton New Racers Miles: 44.50 | Newton Trainers 3 Miles: 70.55 | Newton Racers Miles: 30.60 | Newton Trainers 2 Miles: 19.65 | Newton MV2 Miles: 5.00 |
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