| 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 | | 295.50 | 15.00 | 15.00 | 0.00 | 325.50 |
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| Kinvara 5 Black/White 2 Miles: 126.50 | Kinvara 5 White/Black Miles: 87.00 | Saucony Fastwitch 7 Miles: 12.00 | New Balance Zante Miles: 10.00 | Miles With Megan Miles: 6.20 | Saucony Ride 7 Miles: 10.00 | Saucony ISO Triumph 2 Miles: 70.00 | Newton (Marathon Workout) 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 7:25. Progression from 8:30 first mile to 6:30 last mile.
Day started at 4:00AM and it continues. Thankful to get a 2-hour nap in there to help make up for some lost sleep.
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| Kinvara 5 Black/White 2 Miles: 18.00 |
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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 recovery miles.
Fallish. Quite lovely.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 easy + strides.
I can't remember the last time I did strides. Absolutely exhausted. The run was nice.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| PM: 12 miles.
5 x 1 mile with slow quarter jogs.
3.4 up/2.5 down with 6 x 20-second strides.
Just went by effort and let the watch auto lap. Didn't feel great. After the first one I was a bit dizzy, but pushed through. It's been since February since I did a set of mile repeats at this effort. Quite a way from getting them all under 5:40 like last fall but I feel okay with this session given current fitness levels and training.
5:58, 5:55, 5:49, 5:49, 5:46 (5:51 average)
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| Saucony Fastwitch 7 Miles: 12.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Up at 4:00AM for work and had to stay a little later. Got home and did a few hours of tutoring. Decided I needed a nap to continue standing the rest of the day. Waited for my brother who flew in for business and had a nice evening with him and Megan.
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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: 12 miles. HR 153. Enjoyable run.
Turned over 800 miles on my Kinvaras. For $50 I'd say I'm pretty pleased.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles. HR 159.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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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. Did some strides
Crisp fall air. Tried to squeeze in a certain number of miles in a specific amount of time and that was a bad idea. Felt like junk. I'm going to move my long run to Monday when I work later in the day.
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| New Balance Zante Miles: 10.00 |
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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 very easy. A few laps with Megan to start. Crisp.
Took a 2-hour nap after work. Needed that one.
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| Miles With Megan Miles: 3.20 | Kinvara 5 Black/White 2 Miles: 10.50 |
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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 |
| Lunch: 10 miles.
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| Kinvara 5 White/Black 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 slow.
Feeling run down and generally not well.
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| Saucony Ride 7 Miles: 10.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 9.00 | 1.00 | 0.00 | 16.00 |
| PM: 16 miles.
10-mile progessive tempo in 65:51 (6:35 avg)
7:00, 6:48, 6:43, 6:38, 6:33, 6:25, 6:28, 6:30, 6:28, 6:16
3 up/3 down
Felt better today, so I did a workout even though it was likely imprudent. I ran by effort and the first mile was 7:00, so I just relaxed and eased into it. No sense forcing things. I seem to be able to sense to 1-hour tempo mark pretty well as my breathing starts to get pretty shaky when I try to crank down the pace in the last mile and just a bit before.
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| Kinvara 5 Black/White 2 Miles: 16.00 |
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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 nice and easy.
Run felt increasingly better as I moved along, so I continued for a little stress relief despite running fairly hard yesterday. Very crisp fall air. I am not seeing much of the crazy wind that I used to see in Indiana, which is fine with me.
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| Kinvara 5 White/Black Miles: 10.00 |
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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 |
| PM: 12 miles. Did some strides. Pretty decent run.
Geese everywhere. Only some minor word choices and finger gestures. If they are there in the spring I am not sure I can handle them with their babies. Beautiful, dumb birds.
New pair of shoes for a steal. Felt good.
Long day, late night. Not so bad, but I need some rest and an evening of relaxation.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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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 moderate, averaged 7:05
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate. Felt awesome.
Overcast and wet, but warm (67 degrees). Took my shirt off for a while. People are wearing hoodies and other fall gear.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate.
Almost 80 degrees. Tired toward the end but I was a bit hungover. I think that's three days under 7:30 pace. Pretty moderate for me, but I'm in a good rhythm. Not sure about any races this fall. Something this spring. Just happy to fit in a run every day and run decent mileage currently. Weight is solid thanks to how much I move around at work.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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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 |
| PM: 12 miles easy to moderate.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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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. Took a nap when I got home and that pretty much sealed chances of running as I have a few hours of tutoring still to do and a very early morning tomorrow. A good day to rest anyway.
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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: 12 miles easy to slightly moderate.
6:50-7:00 pace felt pretty comfortable in the cool rain after a day off
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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 | | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
| PM: 12 miles easy to moderate progression w/ sub-6:00 last mile. Averaged 6:54.
I hit four 6:40s in a row, even with the chainlink fence corral thingy. Very weird.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 3.00 | 0.00 | 11.00 |
| PM: 11 miles.
Warmed up with Megan for 3 miles then did a 6-mile cutdown tempo.
6:28, 6:27, 6:15, 6:03, 5:57, 5:53 (averaged 6:10)
Felt okay. It was a shock to the system going from 10:00-9:30 pace straight to sub-6:30
2 miles down
Megan and I went to dinner with friends. We've been doing nothing but work so this was a nice break.
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| Miles With Megan Miles: 3.00 | Saucony ISO Triumph 2 Miles: 11.00 |
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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 |
| Evening: 10 miles recovery pace.
Got dark. Just the deer and me after a while. Pleasant.
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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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 |
| PM: 12 miles easy to moderate.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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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 |
| PM: 12 miles moderate to uptempo.
Felt a little tired and chilly.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles moderate.
My headlamp was out for some reason even after only a handful of uses. I ran with a flashlight. Cold (36 degrees) and rain.
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| Kinvara 5 Black/White 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 |
| PM: 10 miles easy. Tired.
I know I'm preoccupied and busy when I forget to do my blog entry until the next day. I'm way behind on my blogging too.
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| Newton (Marathon Workout) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.00 | 0.00 | 12.00 |
| PM: 12 miles. Moderate progression with strong finish.
Last two miles of the progression were 6:25 & 5:48. Most of the progression was 7:30-6:50. Two miles steady easy cool down. Nice fall afternoon/evening at the park.
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| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Comments(2) |
| | 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 easy.
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| Kinvara 5 Black/White 2 Miles: 7.00 |
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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 |
| PM: 12 miles easy.
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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 | | 6.00 | 1.00 | 4.00 | 0.00 | 11.00 |
| PM: 11 miles.
3 up/3 down
5-Mile Tempo in 30:09 or 6:02 average: 6:17, 6:11, 5:57, 5:55, 5:49
Figured it was probably time to do a workout, so I planned my standard 8-mile aerobic tempo. I got a little impatient but was still suprised to see 6:17, and figured I would back off but fearing I would slow down too far ended up speeding up, so I just rolled. I didn't feel great, but was decently pleased with the number that kept popping up. The last mile or so the effort was very much LT. I had to stop and hack and gag for a while after the last tempo mile. I usually go straight into a cool down when I can. Collected myself and cooled down feeling good.
Post Script:
I ran 1:16:02 in the half a year ago today. I don't know if it was my best race (hard to beat a finely executed marathon PR), but it is pretty high on the list. I'd like to improve on that a lot in time. I'm enjoying running without the pressure of racing/training, but I do miss racing. Hopefully get back at it this spring.
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| Saucony ISO Triumph 2 Miles: 11.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 295.50 | 15.00 | 15.00 | 0.00 | 325.50 |
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| Kinvara 5 Black/White 2 Miles: 126.50 | Kinvara 5 White/Black Miles: 87.00 | Saucony Fastwitch 7 Miles: 12.00 | New Balance Zante Miles: 10.00 | Miles With Megan Miles: 6.20 | Saucony Ride 7 Miles: 10.00 | Saucony ISO Triumph 2 Miles: 70.00 | Newton (Marathon Workout) Miles: 10.00 |
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