| 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 | | 192.37 | 15.00 | 1.90 | 6.07 | 215.34 |
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| Newton Trainers 2 Miles: 23.86 | Newton Trainers 3 Miles: 50.24 | Newton Trainers Miles: 40.70 | Newton New Racers Miles: 25.75 | Newton Racers Miles: 7.25 | Saucony Kinvara Miles: 44.50 | Newton MV2 Miles: 23.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 1.00 | 0.00 | 0.00 | 6.30 |
| One of the many variations of Old Standby - 6.3 miles, averaged 8:07 |
| Newton Trainers 2 Miles: 6.30 |
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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 |
| Jefferson High School loop - 6.5 miles, averaged 8:43 |
| Newton Trainers 3 Miles: 6.50 |
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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 |
| Old Standby, shorty version - 4.6 miles, no watch |
| Newton Trainers Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Jefferson High School loop, cut short - 5.5 miles, averaged 9:03 High humidity to start, then it got hot. Around 1.5 miles in I got chased down and had a fun staring contest with an unwatched rottweiler. Good times.
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| Newton New Racers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Out and back to King Arthur's Ct. (some people are so clever) - 7.25 miles, averaged 8:58 |
| Newton Racers Miles: 7.25 |
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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 |
| Just trying to find some shade. 107 expected today. 88 with 66% humidity when I started. - 4.3 miles, averaged 9:14. |
| Newton Trainers Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.80 | 0.00 | 0.00 | 11.60 |
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AM: Old Standby with new Springvale Cemetery option - 7.8 miles, averaged 8:44
PM: Out and back on 9th street - 3.8 miles, averaged 8:10
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| Newton Trainers 2 Miles: 3.80 | Newton Trainers 3 Miles: 7.80 |
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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 |
| Union/Courtland area out and back - 6.5 miles, averaged 8:36 |
| Newton Trainers 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.20 | 0.00 | 0.00 | 7.20 |
| New shoes, new route. Out and back on North Salisbury, which has some good hills - 7.2 miles, averaged 8:18 Picked up a pair of Kinvaras based on the last few years of reviews and success folks have had with them on the blog. I had a pair of Newtons rip out at 460 miles. They are too old to be replaced, which I guess is the shortcoming of shoe rotation. I really like the Kinvara's. They are a bit more cushy and less responsive than the Newtons and with just a touch more heal height, but I can see why people love these. I hit some faster paces with them, and they really felt great. At easy, endurance pace they feel a little squishy, but they are comfy, especially after an hour long run right out of the box.
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| Saucony Kinvara Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.40 | 0.00 | 9.40 |
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AM: Same Old Standby, different ending - 5.3 miles, averaged 8:26
PM: Loop around the south side. Hot but bone-dry - 4.1 miles, averaged 8:13
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| Newton Trainers Miles: 5.30 | Saucony Kinvara Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.30 | 0.00 | 0.00 | 6.30 |
| Jefferson High School loop, with a pretty good biff on the uneven sidewalk - 6.3 miles, averaged 8:39 |
| Newton Trainers 3 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.30 | 0.00 | 0.00 | 5.30 |
| Old Standby variation. Need a new old standby - 5.3 miles, averaged 8:15 Glad the mileage is getting back up. Marathon buildup begins tomorrow with a track workout, the first workout since the half marathon three weeks ago.
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| Saucony Kinvara Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 0.00 | 3.00 | 8.61 |
| Wasn't feeling like a workout today, but I slept in and still headed over to the track. 2.4 mile warm up, including strides and stretches. 6 x 800 meters at 10k to just below (3:15.3, 3:16.9, 3:17.7, 3:19.3, 3:17.1, 3:15.1 for a average of 3:16.9). I used McMillan, so the times were based on my last race. The times they suggest for 800s are too fast (2:50-3:07). I think I ran about what I did for the last 800M workout some time ago, but the temp and humidity were MUCH higher today, so I guess my fitness has still improved. Ran the first recovery too hard and had to walk a little during other recoveries, but I'm glad I got out the door and got the legs moving. 2.25 mile cool down home. This marks the beginning of the marathon buildup. I'm following a modified Hanson Brother's training plan, so I'm going to be doing a ton of goal pace work, which I didn't do hardly any of for last fall's race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Made myself a figure 8 with a little tail. To 18th street to the start of one of my tempo loops, and back - 7 miles, averaged 8:32 |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Old Standby classic with minor variation - 5.75 miles, averaged 8:51 Humidity was 77% at the start. Dropped by the end, but then the temps started to rise.
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| Newton Trainers 2 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 2.40 | 0.00 | 0.00 | 6.05 |
| Planned on 10 x 3 minutes at marathon goal place (in place of the rather ambitious 6 miles the Hanson brothers call for around week 3 or 4), but even that was too much with the humidity in the upper-80s. 1.6 mile warm up, got through 6 repeats but they felt hard. Walked a bit then 1.5 mile cool down. 7:31.6 average pace, which puts me at 3:17:30.
I did get a chance to run over portions of the 5k course that will be used this Saturday. I run through those streets often but not in that pattern. Should be good if the weather stays cool. The person who won it last year ran something like a 15:40. I had no idea the race was such an event and so competitive. Something like 700 runners.
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| Newton Trainers 3 Miles: 6.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Rain! Glorious rain! Old Standby + Greenbush/Resthaven/Union - 7.5 soggy, splashy miles, averaged 8:40 Hoping to get out again this afternoon if I can keep the lighting away. PM: Old Standby, shorty modified. Keep close to the house in case of lightning - 4 miles, averaged 8:24
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| Newton Trainers Miles: 7.50 | Newton Trainers 2 Miles: 4.00 |
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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 to Columbian Park Zoo and ran around the course a bit more (in the correct direction this time). Got the layout down and the rhythm of the course. Weather has strangely cleared out. Humidity looks high, but it's morning. Did some strides at and below race pace. Legs feel good - 5.25 miles, averaged 8:17 B Goal: break 20:30 B+ Goal: break 20:15 A Goal: break 20:00
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| | Race: |
Zoo Run 5k (3.07 Miles) 00:19:23, Place overall: 30, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 3.07 | 9.17 |
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The heat left town temporarily, so it was in the lower 60s when I left the house. Ran to the park and did a 2 mile warm up with a few strides and quick drills. Lined up behind the young, shirtless guys in the front. The start is at the zoo and it takes a hard left. I thought we would be on the sidewalk, but we had the road to ourselves (not too shabby). You hit the zoo entrance after taking another left. They had some sprinklers on so the walkway was soaked (hope no one slipped). Mile 1 is slightly downhill and I tried to get out of the pack of people: 6:21 a PR in the mile because I never run it. It was about .03 off by my watch. I tried to relax and pay attention to my breathing, which seemed about end-of-tempo effort or a bit higher. Mile 2 was 6:24 (also a 1 mile and 2 mile PR). I started to feel it, but it's a 5k and you run at high effort the whole time. Got back to the other side of the zoo around 2.5 and ran back down the first straightaway and back through the zoo where the wet sidewalks were. I tried to beat a few younger guys just before the finish, but I kicked too early and they went by me. I did have a good chuckle as the two of them went at it. I saw 19:upper teens on the clock so I was plenty ahead of schedule (even though I always say I may not win the race but no one passes me in the final kickdown). Mile 3 was 6:22 (another mile PR and 3 mile PR). The partial (short) split was 27.4 for .07. Another short course, unless my watch is off. Gun time was 19:27, but my watch reads 19:34 a pretty good difference. Oh well. Watch pace puts me around 19:45-19:50 for the full distance so I got my A+ goal. Good substitute for what would have been tomorrow's 3 x 1 mile workout, which would have been slower and not as fun as racing.
4.1 miles home. Off to the farmer's market. Darn good Saturday.
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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 |
| Good hour+ recovery run. Union/Courtland/Greenbush variation - 7.1 miles, averaged 8:38 |
| Saucony Kinvara Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Ran part of Jefferson High School loop before turning back to the house to make a pit stop and ran another 2.3 miles out and back on Elmwood before calling it a morning - 6.5 miles, averaged 8:47
PM: Old Standby, shorty version - 5 miles, averaged 8:43 95 degrees, but with a pretty serious breeze and clouds it felt like a fall afternoon...a very warm fall afternoon.
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| Newton New Racers Miles: 6.50 | Newton Trainers 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Purdue hills loop - 7.25 miles, averaged 8:40 |
| Newton Trainers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Old Standby, classic version - 5 miles, averaged 8:47 99 degrees with 40% humidity. Bit of a breeze and temporary respite of cloud cover. I was hoping it would hit 100, so I could write "first triple-digit run."
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| Newton New Racers Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.81 | 0.00 | 0.50 | 0.00 | 11.31 |
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AM: Jefferson High School loop - 7.3 miles, averaged 8:39 82 with 68% humidity. Not bad, but not ideal. PM: Old Standby, shorty - 4 miles, averaged 8:17 Stopped to walk a bit in the first part because of a side stitch and to help a small puppy find its way home (the dog wasn't interested). Got moving toward the end with a half mile at half marathon pace. Going to try some yoga in a few.
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| Newton Trainers 2 Miles: 4.01 | Saucony Kinvara Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.00 | 0.00 | 6.50 |
| Elmwood/Greenbush/Creasy/Union - 6.5 miles, averaged 8:10 Upper threshold, lower marathon pace mile on the way back down Union. Very windy for this time of year. Thunder showers never seem to shower.
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| Newton Trainers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 1.00 | 0.00 | 0.00 | 12.10 |
| 9th street to the Heritage Trail to 231 to South River road out and back - 12.1 miles, averaged 8:12 |
| Newton Trainers 3 Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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AM: Planned on about 8 easy, but the temp and legs felt good, so I decided to tempo. After missing a good marathon goal pace tempo the first two weeks, I've been itching to get one on the books. 2 mile warmup straight into the workout. 7:38 (slow but a good first warmup mile), 7:31 (perfect for the first half), 7:23, 7:20, 7:30 (several turns and pedestrians). 7:28 average, which is about a 3:16 marathon. Walked a little bit and reset my watch for a 1.75 mile cool down.
PM: One of the many versions of Old Standby (if I can still call it that) - 5.25 miles, averaged 8:26
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| Newton Trainers Miles: 5.25 | Newton New Racers Miles: 8.75 |
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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 |
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Old Standby - 6.5 miles, no watch Expect thundershowers to occur at: NEVER.
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| Saucony Kinvara Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 192.37 | 15.00 | 1.90 | 6.07 | 215.34 |
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| Newton Trainers 2 Miles: 23.86 | Newton Trainers 3 Miles: 50.24 | Newton Trainers Miles: 40.70 | Newton New Racers Miles: 25.75 | Newton Racers Miles: 7.25 | Saucony Kinvara Miles: 44.50 | Newton MV2 Miles: 23.03 |
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