| 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 | | 246.24 | 1.50 | 5.10 | 2.60 | 255.44 |
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| Saucony Kinvara Miles: 48.10 | Newton Trainer 4 Miles: 41.00 | Saucony Fastwitch Miles: 10.25 | Newton Trainer 5 Miles: 40.50 | Loose Dogs Miles: 2.00 | Brooks PureConnect Miles: 34.76 | Saucony A5 Miles: 10.00 | Saucony Kinvara 2 Miles: 39.50 | Saucony Kinvara 2 (2) Miles: 15.00 | Newton MV2 (Black) Miles: 7.33 | Newton Trainers 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| North side - 7 miles, averaged 8:03. Did some strides. There's still a runner under all that baby fat. I know it. |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.50 | 0.00 | 0.00 | 11.25 |
| 4th Street Hills - 11.25 miles, averaged 7:38. Did .5 mile pickup (6:36) coming up back up Union Street Hill . Got a bit turned around and lost (somehow). Only managed 300 feet of gain and still lost 388, but I got a few hills in. Not enough of those in my training. One of my focus areas for this year.
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| Newton Trainer 4 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Jefferson High School loop (extended version) - 10.25 miles, averaged 7:29. 67 with humidity at 35%. Marvelous running weather for this time of year. |
| Saucony Fastwitch Miles: 10.25 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Vinton Woods Loop - 9 miles, averaged 7:40. Sluggish to start, snappyish at the finish. Wore my cadence sensor for the first time since I got it. It's not a necessary device, but I'm pretty tone deaf so other methods of measuring cadence are difficult. My average was 93 strides per minute or 186 steps per minute. I've had other runners tell me mine is high. I guess it is for moving at an easy pace. Seems to be one aspect keeping injuries down though.
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| Newton Trainer 5 Miles: 9.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.59 | 0.00 | 0.00 | 0.42 | 7.01 |
| North side - 7 miles, averaged 7:47. Wanted to run more on National Running Day, but I'm getting a bit excited and ready to run some miles, so I'm trying to hold back on the ponies. So I kept it easy and decided on a pickup to see were my lungs were. Did a bit under half mile pickup around 5k effort. Did .42 @ 5:33 pace. Felt good. +1 loose dog from yesterday. I had to mule kick the little ankle grabber because it was going for my feet.
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| Loose Dogs Miles: 1.00 | Brooks PureConnect Miles: 7.01 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Vinton Woods loop (+52 extension) - 10 miles, averaged 7:46 |
| Newton Trainer 4 Miles: 10.00 |
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| | Comments(4) |
| | 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. Pretty steady with 5 or so strides. |
| Saucony Kinvara Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 1.00 | 0.00 | 0.35 | 10.00 |
| Vinton Woods loop + a little extra - 10 miles, averaged 7:30. Picked it up a bit toward the end and ran a slow MP mile (6:48), then did a short pickup (.35) toward then end @ 5:39. |
| Newton Trainer 5 Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| North side - 7 miles, averaged 7:41. Commence week two of OPERATION KANGAROO POUCH REMOVAL
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| Saucony Kinvara Miles: 7.00 |
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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 |
| Happy Hollow + Purdue - 10.5 miles, averaged 7:35. Got some Midwest style climbing in. Working on my tan.
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| Brooks PureConnect Miles: 10.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Jefferson High School loop + Builder Dr - 11.5 miles, averaged 7:38. Pretty warm. Did most of the first 6-8 miles around 8 minutes I think. Picked it up from there. |
| Newton Trainer 5 Miles: 11.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| North side - 6.5 miles, averaged 8:22. My 3-4 inch split shorts became 1 inch split shorts by the end of the run. Sticky. Might get out later if it storms.
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| Saucony Kinvara Miles: 6.50 | Loose Dogs Miles: 1.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.57 | 0.00 | 2.00 | 0.43 | 10.00 |
| Vinton Woods 10-mile Loop - 10 miles, averaged 7:15. Felt like running something a bit faster, but not an official workout, so I tried to sprinkle in some razzle dazzle. Nothing to write home about. Mile 4 @ 6:21 and mile 6 @ 6:11. I hit mile 26 in a marathon at 6:21 just under a month ago. Pretty depressing, but I've been running just long enough to know how fitness works even if if can be a bummer. Did a light-to-light pickup on Elmwood (.43) @ 5:09. I felt good about that even if I couldn't quite get my feet under me they way I usually do at that pace.
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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 |
| Jefferson High School to Veteran's Memorial - 12.25 miles, no watch |
| Newton Trainer 4 Miles: 12.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't get a run in today. Megan and I drove to Milwaukee for a wedding. We had a good time. | |
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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 |
| Decided to take another day off to spend time with Megan. We got back from Milwaukee and went out with some friends. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Vinton Woods loop (long version) + a little extra on the north side - 12.5 miles, averaged 7:52 Kept the pace slow as I was pretty dehydrated, but I really enjoyed the run. Picked it up the last few miles. I ran in a pair of Kinvara 2s I Ebayed for a decent price. I'm going to grab a couple more I think while I can still find them. I really like the shoe much better than the 3s. They have just what I like for responsiveness in an everyday trainer.
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| Saucony Kinvara 2 Miles: 12.50 |
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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 |
| Fink Cemetery/Fire Cracker loop (modified due to detour) - 12 miles, averaged 8:05 with a few water stops. Can't seem to get hydrated, so I am trying to take in some water for safety. Took in some water as Columbian Park, then tried to do a vVo2 max pickup, but cut that short because the water didn't stay down. Oh well. Still managed to run home at a decent easy clip. Megan asked me yesterday when registration was for Boston. I checked the website, and apparently BAA is doing a special registration for those who were unable to finish last year as long as they made it to the halfway point. I haven't done the math, but this would seem to include some very long marathon times even walkers (if walkers are even permitted). I get it, but I am also a bit miffed I think. Perhaps I should pass this topic over to Mr. Murphy's Corner. No that I look for that information I can't find it. Hemm. Maybe I was having another running nightmare.
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| Brooks PureConnect Miles: 12.00 |
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| | Comments(16) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: North side - 6 miles easy, no watch
PM: Vinton Woods loop - 9 miles, averaged 7:56
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| Saucony Kinvara Miles: 6.00 | Saucony Kinvara 2 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 |
| 4th Street Hills to Twyckenham - 10 miles, averaged 8:15 w/ a water stop to soak my hat. Not the most pleasant run in recent memory, but it's in the books.
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| Newton Trainer 5 Miles: 10.00 |
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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 |
| North side - 6 miles easy, no watch |
| Saucony Kinvara 2 (2) Miles: 6.00 |
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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 |
| 6 miles (no watch) with Megan along the Maumee river. Great trail, which is shaded and marked. Pretty warm, so we ran very easy. Give anything to have access to a trail like this. Looks like some great racing went down today in Minnesota. |
| Saucony Kinvara 2 Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Megan and I had a relaxing day. | |
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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 |
| Back in Lafayette. Late evening run. Vinton Woods - 9 miles, averaged 7:44. Picked it up at the end as a nasty storm was coming. Had some pretty good debris stuck to my sweaty torso from the wind that kicked up. I like to think I fooled people into thinking it was chest hair. |
| Saucony Kinvara 2 (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.93 | 0.00 | 0.00 | 1.40 | 13.33 |
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AM: Union to Courtland - 7.33 miles averaged 7:46 w/ 8 x 1 min on/off (~5:43 pace). 3 up, 2 down. Weather not comfortable, glorified strides very humbling.
PM: North side - 6 miles, averaged 7:58. More super sweatiness.
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| Newton MV2 (Black) Miles: 7.33 | Saucony Kinvara 2 Miles: 6.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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AM: Jefferson High School (heavily modified) - 8 miles, averaged 8:29. My shoes were sloshing as I was walking down the driveway.
PM: North side - 5.25 miles, averaged 8:00
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| Saucony Kinvara Miles: 8.00 | Brooks PureConnect Miles: 5.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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Lunch: Courtland and Munger Park - 7.5 miles, averaged 8:28
PM: North side - 6 miles, averaged 8:28. Feeling the heat. Easy single day tomorrow. Need to get hydrated.
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| Newton Trainer 4 Miles: 7.50 | Saucony Kinvara 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| North side - 7.1 miles easy, averaged 8:29 |
| Saucony Kinvara Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 3.10 | 0.00 | 9.00 |
| 9 miles, averaged 7:22. Did a 3.1 mile tempo after a 2 mile warm up in 19:21 (6:14 average): 6:25, 6:09, 6:10, 36.2 (5:47 pace). A bit above HMP from April, so I'll take it as a start. Not too bad after 12 hours of celebrating my friend's dissertation defense yesterday, and eating like an idiot today (14" pizza and Caesar salad). Looks like fruit for dinner.
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| Newton Trainers 2 Miles: 9.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Missed my run today, but I helped a friend move and spent some time with some other friends who will be moving soon. Cool again today and tonight and for the next 3 days. Time to get things rolling and notching some miles. Fitness feels pretty good for 60 miles per week, but it's time to get back into the 70s for a few weeks and keep gradually climbing. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 246.24 | 1.50 | 5.10 | 2.60 | 255.44 |
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| Saucony Kinvara Miles: 48.10 | Newton Trainer 4 Miles: 41.00 | Saucony Fastwitch Miles: 10.25 | Newton Trainer 5 Miles: 40.50 | Loose Dogs Miles: 2.00 | Brooks PureConnect Miles: 34.76 | Saucony A5 Miles: 10.00 | Saucony Kinvara 2 Miles: 39.50 | Saucony Kinvara 2 (2) Miles: 15.00 | Newton MV2 (Black) Miles: 7.33 | Newton Trainers 2 Miles: 9.00 |
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