| 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 | | 230.02 | 5.33 | 0.00 | 0.00 | 235.35 |
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| Kinvara 5 White/Black Miles: 107.05 | Saucony ISO Triumph Miles: 38.80 | New Balance Zante Miles: 89.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| PM: Treadmill - 5.1 miles with some automatic hill intervals
Our application went through on a townhouse lease, which is good. You know you've been living in apartments for too long (about 12 years now I guess) when in-unit washer/dryer and stairs get you excited. The upfront cost was drastically reduced with Megan's job. We saved $400-500 with that.
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| Kinvara 5 White/Black Miles: 5.10 |
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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 |
| PM: 5 miles
Megan and I walked with Remy (a dog I am walking for two weeks, walked him last year) for 50 minutes or so. He was better today than he was yesterday. He's very sweet but doesn't do well with other dogs and although he likes me he has a bit of separation anxiety since his owners are in Italy.
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| Saucony ISO Triumph Miles: 5.00 |
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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 |
| PM: Treadmill - 7.1 miles. Did the automatic hill intervals. Did the last 4 minutes at 9 MPH.
Going to just stick with getting back to running every day and running short and fairly easy, adding a mile to regular runs and a mile to my long run as the weeks go on and see where things go. Beach to Beacon is off (sadly), but I might pick up a half this fall but nothing set in stone.
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| New Balance Zante Miles: 7.10 |
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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 |
| PM: Treadmill - 5 miles after 36 minutes on the elliptical waiting for Megan to finish because there's only one of three treadmills working. I guess the complex is getting all new equipment. We probably won't get to see it.
+ stretching
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| Kinvara 5 White/Black Miles: 5.00 |
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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 |
| PM: Treadmill - 6.25 miles. Alternated easy and moderate every half mile.
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| New Balance Zante Miles: 6.25 |
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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: Treadmill - 6.5 miles. Hill Intervals. A little rough but I felt okay once I got going and continued beyond what I planned. Did 10 minutes on the elliptical waiting for the treadmill.
Megan ran outside. It was pretty uncomfortable outside and this was a complete reversal of our normal routine.
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| Saucony ISO Triumph Miles: 6.50 |
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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.
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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 |
| PM: Treadmill - 7 miles.
Downloaded some Radio Lab podcasts. I think the combination of the treadmill and the podcasts (as opposed to music) will work. I'm too out of shape to run in the heat and humidity and I don't really feel comfortable taking my shirt off currently. My hair hasn't been this dark during this time of the year in years.
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| New Balance Zante Miles: 7.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Treadmilll - 7 miles. Did 15 minutes very easy on the elliptical after.
+ Stretching and core
I've been walking the dog I walked last year the last week or so. We managed 50 or so minutes today and then I walked a mile and a half home. I felt like I got some exercise.
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| Kinvara 5 White/Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 5.33 | 0.00 | 0.00 | 7.50 |
| PM: Treadmill - 7.5 miles with 40 minutes @ 8 MPH.
It wasn't easy and it was basically aerobic builder effort, but I was sweating and feeling good.
+ Stretching and core
Congratulations to Jake and Andrea!
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| New Balance Zante Miles: 7.50 |
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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 |
| PM: 7 land miles.
Did 2 x 200 on the track in 39, 38 and was gassed. I did a little road, a little trail, a little dirt road, and a little track. Felt terrible the last 15 minutes but got it in.
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| Kinvara 5 White/Black Miles: 7.00 |
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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 |
| PM: 7 miles roads/trails. Hot. Tired. Slow.
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| Saucony ISO Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
| PM: Treadmill - 7.6 miles. I'm putting down the numbers so I can laugh at them in a few weeks
(1.5 incline)
5 minutes @ 6.5
15 minutes @ 7.0
10 minutes @ 7.5
20 minutes @ 8.0
5 minutes @ 8.5
5 minutes @ 9.0
+ core and stretching
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| New Balance Zante Miles: 7.65 |
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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 |
| PM: 7 miles. 90 deg/72 dp/60ish %
The dew point was 75 this morning. I've run in some high 70s dew points in Florida but I did't make it far. Feeling stronger every day. Diet is really solid and running is feeling normal if hard.
Had a phone interview today writing for a law firm in Ann Arbor. I think it went well. I just need to do one final writing sample. I really need to go to Michigan with a job.
I'm feeling better overall, particularly up from last week. My anxiety got so high last week I developed a serious stutter, which has thankfully straightened out. It happened in the weeks before my wedding too, but it went away. Megan had to drive to Toledo the other day because her dad's health went south when he has otherwise been healthy. It set a kind of chain reaction with her mom, who has balance issues. A strange turn of events. Things look like they are on the upswing, but we are still not sure what happened. I hope this summer and last year or so qualifes as my mid-life crisis. I'm not sure I'll make it through the next one.
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| Kinvara 5 White/Black Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles roads/trail. Felt pretty crappy, but I got out and I'm glad I did.
Walked and hiked about 3 miles at 1:00 as I have been doing the last several days. My last day walking Remy. He tried to kill pretty much every dog in the park. Another dog (some sort of bulldog mix, super muscled) was standing straight up pulling its owner who was barely hanging on to him. I like Remy but he was an added stress this year.
The complex reviewed its shipment of new equipment. Looks like in addition to three new treadmills they got a legit StairMaster and a water rower. I might have to Skype with Rob to make sure I can figure it out.
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| Kinvara 5 White/Black Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| PM: Treadmill - 10.3 miles + 10 minutes on the StairMaster
It was really nice to run on new equipment. I soaked the mill and my shoes were slipping. Haven't done that in a while. My longest run in . . . let's see . . .
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| New Balance Zante Miles: 10.30 |
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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 |
| PM: Treadmill - 7 miles.
Followed up my run with 3100 meters of rowing in 15 minutes. I felt like Frank Underwood.
+ Core and stretching
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| Kinvara 5 White/Black Miles: 7.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
| PM: Treadmill - 7.6 miles w/ 40 minutes moderate
35 minutes @ 8
5 minutes @ 8.5
Did 30 minutes on the StairMaster after. My feet were wrinkled from sweat.
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| New Balance Zante Miles: 7.65 |
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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: Treadmill - 8 miles + 20 minutes easy on the StairMaster
+ Stretching and core
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| Kinvara 5 White/Black Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| PM: Treadmill - 9.1 miles + 15 minutes of rowing (3300 meters)
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| New Balance Zante Miles: 9.10 |
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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: Treadmill - 9 miles. Did 20' tempo on the StairMaster after.
Didn't get the job I applied for (one of the many). I made it to the final stages, which was nice. I haven't had much luck in the last ~2 years. I think I counted 50-60 jobs. I'll keep fligging crap at the wall until something sticks.
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| Kinvara 5 White/Black Miles: 9.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| PM: Treadmill - 9.75 miles. Minutes progression. Slow progress.
5 minutes @ 6.5
10 minutes @ 7.0
15 minutes @ 7.5
15 minutes @ 8.0
10 minutes @ 8.5
5 minutes @ 9.0
17 minutes @ 7.0
+ Stretching and core
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| New Balance Zante Miles: 9.75 |
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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 |
| PM: Treadmill - 8.25 miles + 20 minutes on the StairMaster
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| Kinvara 5 White/Black Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| PM: Treadmill - 12.1 miles. Last 5 miles at 8MPH
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| Saucony ISO Triumph Miles: 12.10 |
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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 |
| PM: Treadmill - 7 slow recovery miles (10-minute pace)
+ Stretching, core, and weights
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| Kinvara 5 White/Black Miles: 7.00 |
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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 |
| PM: 8.2 ground miles.
Conditions were decent. I struggled on the hills but overall felt decent at ~8:15 pace. I've been taking in a lot of water in the gym, so I wasn't sure how the body would respond.
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| New Balance Zante Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| PM: Treadmill - 8.6 miles + 25 minutes on the StairMaster
+ Weights
Started a workout but modified it because it wasn't happening. Managed 2 X 15 minutes with 5 minute recovery (10 minutes @ 8.0 into 5 minutes @ 8.5). Was bummed but ultimately not upset. Just trying to run every day, strengthen some weak areas, and see what fall brings.
My feet were so squishy at the end that walking over to get more water I was kicking sweat up from my shoes.
Put in 5 applications to Home Depot. Lots of insulting tests and so forth. In high school, college, and part of my Master's I sold woodworking and contracting tools at two different companies. I hope that's worth something. I had a dream last night about working out an issue for a customer that actually made sense.
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| Kinvara 5 White/Black Miles: 8.60 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: Treadmill - 9 miles + 30 minutes on the StairMaster
+ stretching and core
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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 | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| PM: Treadmill - 9.1 miles + 20' StairMaster. Brief weights.
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| Kinvara 5 White/Black Miles: 9.10 |
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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 |
| PM: Treadmill - 8.2 miles + 20' StairMaster
Did 15' strong aerobic progression to the top of the hour. Ended at 10 MPH, which felt hard. Reset for an easy mile.
+ Stretching and core
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| Saucony ISO Triumph Miles: 8.20 |
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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: Treadmill - 12 miles
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| Kinvara 5 White/Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 230.02 | 5.33 | 0.00 | 0.00 | 235.35 |
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| Kinvara 5 White/Black Miles: 107.05 | Saucony ISO Triumph Miles: 38.80 | New Balance Zante Miles: 89.50 |
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