| 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 | | 308.15 | 16.00 | 1.00 | 0.00 | 325.15 |
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| Altra The One Miles: 23.75 | Saucony Kinvara 7 Miles: 93.25 | Nike Lunar Racer Miles: 48.50 | Saucony ISO Triumph 2 Miles: 55.25 | Miles With Megan Miles: 6.50 | Brooks Launch Miles: 88.90 | Adidas Boston 6 Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM/Lunch: 10 miles. HR 146.
Night: 4.5 miles on the treadmill in 33:30. Did some strides.
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| Altra The One Miles: 4.50 | Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles, averaged 7:41. HR 154.
Nice break in the weather. Ran to Lake Orion and back on the Paint Creek Trail. I asked a guy what town I was in because wasn't sure if I was. So that's the extent of the trail. Going to need another partial out and back for longer runs or run through town and hopefully not get lost.
A beautiful woman rode up behind me on her bike, asked me if I was okay, if I needed any water, and how fast I was running. Kind of a mystical run. Saw a deer.
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| Nike Lunar Racer Miles: 18.00 |
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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 slow. HR 129.
Didn't get out in the morning before work as planned. Slept for a while longer instead.
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| Saucony ISO Triumph 2 Miles: 5.00 |
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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. HR 141. Did 6 x 200 on the track (41-34).
First few with Megan. Park was insane so I ran around the neighborhood and found that the track that's 1 mile from our place is open. Not sure if I missed that last fall or it's just now open.
I keep going back and forth about a marathon this fall. I think I'll run Philly again, but plans will probably change again.
Happy 4th!
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| Miles With Megan Miles: 3.25 | 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 miles. HR 143. First few with Megan. |
| Miles With Megan Miles: 3.25 | Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 10 miles. Had a decent, low-stakes workout going but I got a crippling side stitch just before 8 miles. Too dehydrated. Was Working on a 10-mile progression run. I'll get some good mileage in this week.
PM: 4.25 miles. HR 140.
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| Saucony ISO Triumph 2 Miles: 4.25 | Saucony Kinvara 7 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: 8 miles. HR 156.
PM: 5 miles on the treadmill. Did some hills.
The Planet Fitness I run at was evacuated because a meth lab blew up. Not sure what the connection was but a man fled the fire. I wasn't there at the time. Good times.
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| Adidas Boston 6 Miles: 5.00 | Brooks Launch Miles: 8.00 |
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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: 7 miles, averaged 7:38. HR 151.
PM/Evening: 6 miles, averaged 8:25
Gorgeous evening. Lower 70s and dry. Another good week. Seemed like more running than 80ish miles. I'm pretty sure I'm running a fall marathon.
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| Saucony ISO Triumph 2 Miles: 6.00 | Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 10 miles, averaged 7:27. HR 161.
High aerobic run for 8 miles (7:20-6:36) then 2 miles easy.
PM: 4 miles, averaged 9:44. HR 130. Beautiful evening.
Megan's parents came for lunch. We had a nice time.
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| Saucony ISO Triumph 2 Miles: 4.00 | Brooks Launch Miles: 10.00 |
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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 |
| Day off. About 20 days on, which is far from normal but it's much more consistent than I've been recently. Feeling tired and that sinking depression feeling.
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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, averaged 8:15. HR 155.
I've started posting average paces again since it's nice to look at even though I can find it on Garmin and Strava. I think it's useful for others reading too. Too often people get stuck on easy pace. I run what I run most of the time. That said, I've tried to pick up my pace lately as I've been running a lot from 9-10' pace. At my fittest and lightest most days if I'm doubling I don't think I ever ran consistently faster than 8' average.
Spent most of the day in bed or on the couch. Wanted to get my long run in but was in a funk. I wasn't going to run, but got out late and felt good despite sticky air. I was pleased a planned zero turned to a 10.
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| Saucony Kinvara 7 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, averaged 8:16. HR 151. A little sticky again today. Still very mild or the Midwest and definitely what I ran in in Philadelphia for two years. |
| Saucony ISO Triumph 2 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/Lunch: 9 miles, averaged 8:07. HR 158. Humid and muggy but breeezy and not too hot. Just not as dry at it has been. PM/Night: 5 miles in 36:30 on the treadmill after work. A few harder pickups because my chafing was chaffing. #ouchies. |
| Altra The One Miles: 5.00 | Brooks Launch Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles, averaged 8:24
Rough run. Bonked good at 15. Ran on the Paint Creek Trail from Rochester to Lake Orion.
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| Nike Lunar Racer Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| PM: 10.4 miles, averaged 9:13. HR 140. It was a gorgeous run. Dry air is back. I tried to start several fights on this run. A family kept moving back and forth on the path as I was trying to move around them. Pick a side and give me my two feet or so. After meeting you 4-5 times on a loop I think you should get the pattern. After going back through the neighborhood a guy was talking to his wife over a running lawn mower. He was speaking loud enough for her to hear but the sound carried because I was not also next to the mower. He said "there the guy who runs funny." I let him know I heard him. I circled back around the block because I was prepared to say something less nice, but they had gone inside. All the better. Best to ignore people anyway. But I find it very hard. You're a complete weird if you run in the Midwest. True most places I suppose. |
| Brooks Launch Miles: 10.40 |
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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: 9 miles, averaged 8:13. HR 150.
Night: 5 miles, averaged 7:55.
Tried to progress but I had almost zero food today and running at 9:00PM doesn't work well off a PB&J and some vending machine snacks. #livingthedream
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| Saucony ISO Triumph 2 Miles: 5.00 | Saucony Kinvara 7 Miles: 9.00 |
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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 |
| AM: 3 miles, averaged 9:34 PM: 9 miles, averaged 8:36. HR 139. Did some strides. Got chased by a bulldog. I didn't like that. |
| Saucony ISO Triumph 2 Miles: 3.00 | Saucony Kinvara 7 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles on the treadmill. Blown workout.
Warm with air quality warning. I waited around all day and spent a long time on the couch. Should have just jogged out my milez instead of trying a workout. Rough day.
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| Nike Lunar Racer Miles: 4.50 |
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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, averaged 8:58. HR 152.
Warm but pleasant. Enjoyed the run.
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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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM/Lunch: 8.25 miles, averaged 7:42
Night: 4 Miles in 34:30 on the treadmill (8:37 pace)
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| Nike Lunar Racer Miles: 4.00 | Saucony Kinvara 7 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM/Lunch: 8.25 miles, averaged 8:32. HR 156.
Night: 4.5 miles on the treadmill in 34:40 (7:42 pace).
I alternated 7.0/9.0. It felt harder than it should have, but I like it as a concept for an actual and longer workout.
I'm going to be enlisting the coaching services of John Starrett (formerly Bam of the blog). I think I need some direction since I've had so much time of inconsistency. He's given some excellent direction to Ben and Riley, who have both worked hard and seen the payoffs.
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| Altra The One Miles: 8.25 | Adidas Boston 6 Miles: 4.50 |
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| | Comments(3) |
| | 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, averaged 8:32. HR 152.
Like a rainforest. Thankfully it was only 80 with cloud cover.
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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 | | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles, averaged 7:29
10-mile progression. 2 cool down. 8:00-6:20. Mostly around 7:15, which is about marathon effort in the warmer weather. I didn't wear my heart rate monitor as it was still wet from last night. Yep.
Crappy day at work, but this turned out to be a good run. I love a moderate to uptempo progression with no pace goals or pace monitoring.
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| Saucony Kinvara 7 Miles: 12.00 |
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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 |
| Night: 8 miles, averaged 9:08. HR 133.
Very dry, cool and pleasant. Fallish. I wore a shirt.
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| Saucony ISO Triumph 2 Miles: 8.00 |
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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 |
| Noon: 9 miles, averaged 8:09. HR 151.
PM: 5 miles, averaged 8:05. HR 152. Did a few strides.
Very dry and comfortable. So nice. Windows are open.
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| Saucony Kinvara 7 Miles: 9.00 | Brooks Launch Miles: 5.00 |
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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. Unplanned day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Noon: 9 miles, averaged 7:52. HR 171? Seemed really high but consistent and my watch missed the first quarter mile.
Air quality warning. It felt pretty awful.
PM: 4.5 miles, averaged 9:44. HR HR 145. Again, high.
First few with Megan.
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| Saucony Kinvara 7 Miles: 9.00 | Brooks Launch Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 1.00 | 0.00 | 12.00 |
| Lunch: 6 miles, averaged 6:46
7:07-6:15 pace
Hot out the gate as I was time crunched and very irritated. Lay in bed for too long this morning. Will try to run after work at 10:30.
Night: 6 miles on the treadmill. 10 minute pace.
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| Altra The One Miles: 6.00 | Adidas Boston 6 Miles: 6.00 |
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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 |
| AM: 8 miles, averaged 8:58. HR 142.
Beautiful morning to run. Did not want to get up.
PM: 4 miles, averaged 8:47. HR 137.
Falling over tied.
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| Nike Lunar Racer Miles: 4.00 | Brooks Launch 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. Can't remember what happened this day. Took a late nap and it was too late to get out.
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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 miles.
Planned a long run but even 4 miles was extremely difficult. Having a rough time.
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| Brooks Launch Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 308.15 | 16.00 | 1.00 | 0.00 | 325.15 |
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| Altra The One Miles: 23.75 | Saucony Kinvara 7 Miles: 93.25 | Nike Lunar Racer Miles: 48.50 | Saucony ISO Triumph 2 Miles: 55.25 | Miles With Megan Miles: 6.50 | Brooks Launch Miles: 88.90 | Adidas Boston 6 Miles: 15.50 |
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