| 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 | | 192.45 | 0.00 | 0.00 | 0.00 | 192.45 |
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| Nike Lunar Racer Miles: 38.00 | Brooks Launch Miles: 59.15 | Miles With Megan Miles: 11.75 | Nike Pegasus Miles: 77.60 | Adidas Boston 6 Miles: 17.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles, averaged 8:26 Fascia release. |
| Nike Lunar Racer Miles: 7.30 |
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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 |
| Lunch: 6 miles, averaged 8:31 |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| PM: 10.2 miles, averaged 8:48.
Did 6 x 45" strides at the top of the hour. First few miles with Megan.
Psoas release, fascia, and hamstring AIS.
Broke in a pair of Nike Pegasuses. Not generally a Nike fan but I haven't like anything I've bought recently. Kinvara 7s are awful, so I'm recycling them.
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| Miles With Megan Miles: 3.25 | Nike Pegasus Miles: 10.20 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Closed last night, opened today as my last day. The store manager took us to aTigers game. Had way too many beers but had a great time.
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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 |
| PM: 4.3 miles, averaged 9:58. Ran with Megan.
Had a decent first day back teaching.
Fascia and psoas release.
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| Brooks Launch Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| PM: 8.1 miles, averaged 8:48
30' up/25' down. 2 (4 x 30' strides)
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| Nike Lunar Racer Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.2 miles, averaged 8:15. Psoas and fascia release. AIS. Good first week of teaching. Got a weekend off. Oh, how I have missed this. | |
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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, averaged 9:13
First few with Megan.
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| Miles With Megan Miles: 3.25 | Brooks Launch 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 |
| PM: 10.5 miles, averaged 8:32 90' w/ 6 x 45' strides at the top of the hour. |
| Nike Pegasus Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM: 6.1 miles in 55' on a Woodway Curve. Ran with Megan after teaching and office hours. Running on those treadmills is hard. I've only ever tried a brief jog on one. 9:00 average felt really moderate. I think if you were a light lad who knew how to lift his knees, you'd do okay. Campus is quite hilly and if I get brave I might run around there. |
| Adidas Boston 6 Miles: 6.10 |
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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 |
| PM: 7.25 miles, averaged 8:57 |
| Brooks Launch Miles: 7.25 |
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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. Just kind of crashed when I got home. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM: 11.1 miles, averaged 8:58. Stridlek Workout: 3 (6 x 40") with equal distance recovery jogs and 5' jogs between sets. Felt decent, but not on the warmup. Felt fairly fast toward the middle and end.
Late: psoas release and hamstring AIS. Plantar f. seems unnoticeable, likely due to not standing on concrete all day.
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| Nike Lunar Racer Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles, averaged 8:30
Good week overall. I feel more or less normal. Running was okay. Getting back my focus overall I think. Just taking it slow overall and rebuilding into a faster runner at some point. Lots of patience.
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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: 7.1 miles, averaged 9:09 First few with Megan. A perfect fall day. Warm, quite dry, and breezy. |
| Miles With Megan Miles: 3.25 | Brooks Launch Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Noon: 11.4 miles, averaged 8:43
Did 6 x 45" strides after ~68'
Warm. Folks were doing their annual remote control boat race thingy. They operate really really fast. The poor swans and geese were all tucked together at the other end of the lake.
Looks like I hit the 2000-mile mark. It's been a strange year. For reference this is my history of the 2000-mile mark after I started running in September 2010
2012 October 18
2013 July 20
2014 July 25
2015 July 6! (This was the year I ran just shy of 4000 miles)
2016 August 23 (Despite hitting 1000 on April 1, a PR by about a week)
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| Nike Pegasus Miles: 11.40 |
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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, averaged 8:52
Psoas release and AIS hamstring
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| Brooks Launch Miles: 5.00 |
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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 |
| PM: 11.5 miles, averaged 8:53
Stridlek workout: 3 (6 x 40") w/ 4' jogs, then 5' jog after the last set w/ 2' around 5k race day effort. I hit 5:42 for that, but imagine that if I had to run a 5k right now breaking 18 would be difficult.
A little more than RDE for the 2', but I wanted to push slighly as I am so out of shape, overweight, and feeling crappy. Overcast and very humid. We have had such a mild summer and my fitness level where it is, anything slightly uncomfortable kills me.
So, a bit short rest than last week plus the extra 2' at the end. I believe we will progress to 3', then 4', then 5'. 5' is quite a lot at 5k effort even though this is basically "just" a super stride workout.
Megan and I are headed to Maine tomorrow for my cousin's wedding, such is why I moved my workout to today. I didn't want to run for more than 35-65' on the first day I get there. I haven't been since last June, which was the last time I saw my siblings. I haven't seen my parents since the end of January, which might be a PR.
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| Adidas Boston 6 Miles: 11.50 |
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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. Travel day to Maine. | |
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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 |
| AM/Lunch: 7 miles, averaged 8:39 First few with Megan. Got in a little bit of elevation gain for once. |
| Miles With Megan Miles: 2.00 | Nike Pegasus Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| PM: 8.4 miles, averaged 7:45 Did 6 x 20" strides at the end. | |
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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. My cousin's wedding. I didn't squeeze in a run. I tend to lose motivation when I'm here because nobody does anything and I eat and drink too much. My father has become completely intolerable. I don't know why I bother to come.
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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. Planned to run. Didn't. Had a fun time at my brother's in the pool with the kids. It was around 90 and his pool is heated. Might be the first time I've been swimming in two years. You don't get to swim too many years in Maine in late September.
Flew back to Michigan. Flight issues. Stayed in DC.
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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, averaged 9:10
Dead battery at the airport. Got home. Felt pretty awful. Took two naps. Got out for a run. Hot.
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| Brooks Launch Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:27
Hot.
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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 |
| Evening: 11.5 miles, averaged 8:36 Stridlek Workout: 3 (6 x 40") w/ equal jog back, 4' jog between sets, except for after the last set I did 5' and then 3' at about 5k effort. A little quicker overall this week and we extended the minute interval from 2' to 3'. |
| Nike Lunar Racer Miles: 11.50 |
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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 |
| AM/Lunch: 7 miles, averaged 9:12
Fallish. Sluggish.
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| Brooks Launch Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| PM: 7.9 miles, averaged 8:12
Did 7 x 20" strides. Middle school cross country was going on so the park was a zoo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles, averaged 7:38
Steady easy to moderate.
Spent a good bit of the day in bed. Couple naps. Can't tell if I was actually tired or what.
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| Brooks Launch Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 192.45 | 0.00 | 0.00 | 0.00 | 192.45 |
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| Nike Lunar Racer Miles: 38.00 | Brooks Launch Miles: 59.15 | Miles With Megan Miles: 11.75 | Nike Pegasus Miles: 77.60 | Adidas Boston 6 Miles: 17.60 |
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