| 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 | | 290.05 | 0.00 | 0.00 | 0.00 | 290.05 |
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| Nike Pegasus Miles: 102.35 | Brooks Launch Miles: 115.20 | Nike Lunar Racer Miles: 36.60 | Adidas Boston 6 Miles: 18.75 | Miles With Megan Miles: 3.25 | Saucony ISO Zealot Miles: 5.50 | Saucony Fastwitch 7 Miles: 11.40 |
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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 |
| PM: 12.75 miles, averaged 8:27 60' easy, 10' @ half marathon effort (humbling), 5' jog, 6 x 45" strides, 20' down Not so patiently trying to be patient. Got all my planed running in this week (Monday-Sunday), so that's a step forward.
Late: psoas release. AIS hamstring and static hip stretching. Hips are a mess.
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| Nike Pegasus Miles: 12.50 |
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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 miles, averaged 9:11
Good, comfortable run. Weather was just warm enough to feel good, but cool enough to be fallish. Swans were practicing their "Milkshake" routines.
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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 | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| PM: 12.6 miles, averaged 8:40
Stridlek Workout: 3 (6 x 40") with equal distance jogs, 4' jogs between sets, 5' jog, then 4' @ 5k effort
The extra minute this week burned a little bit. When I checked my pace after the session, I ran just about the same pace for the previous weeks on the 2' and 3' versions.
It was fairly warm at the start: 82 degrees. I shedded my shirt despite my modesty protesteth-ing. Diet is much better given the new job and schedule.
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| Nike Lunar Racer Miles: 12.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles, averaged 8:41 |
| Brooks Launch Miles: 7.50 |
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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 miles, averaged 7:57. Absolutely perfect fall day. Should have run this morning as the weather was better, but it was still really nice. | |
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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 |
| Lunch: 8.25 miles, averaged 7:53 Did 7 x 20" strides. Cool and drizzly. Nice run.
Night: AIS hamstring and Myrtl routine. I was pretty diligent about doing this routine in early 2014. I don't think I have done it since then. It's a good one.
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| Brooks Launch Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Lunch: 7.8 miles, averaged 8:18
Very warm and windy.
Two weeks of consistency and I am starting to feel good. Looking forward to where this eventually takes me.
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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 |
| PM: 14 miles, averaged 8:03
60' easy + 15' @ HME + 5' jog + 6 x 45" strides + 20' cool down
A little longer and a little faster on the HME portion. Feeling stronger. Stride is more fluid and powerful.
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| Brooks Launch Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles, averaged 8:43 Beautiful fall day. My Pegasuses are starting to break in and I am liking them more and more. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| PM: 12.7 miles, averaged 8:14
Stridlek Workout
30' up, 3 (6 x 40") w/ equal distance jogs, 4' jog between sets, 5' jog, 5' @5k effort, 20' down
Warmed up to the park, but cross country was going on, so that messed up my workout. I did these in the neighborhood on pavement. I definitely noticed a difference in my footstrike as I dont spend more than maybe 3 miles of any given run on hard surfaces and I haven't run hard on anything but dirt since probably April.
The strides ended up being faster than I thought and than they felt. The 5' effort was quite hard the final 45-60 seconds. When I checked after it was slower than previous weeks at 4', 3', 2', 1', but I think the effort for the strides was a touch higher. It ended up being basically 18 x 200M (more or less today) + 5' @ 5k effort.
I'm not sure what the next series of mid-week workouts will be, but I know this is the maxed out version of this workout. I like all the strides as it gets my knees up and my legs closer to by butt when I am running ~5:00 pace. I generally feel better knee lift in the days to follow as well.
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| Nike Lunar Racer Miles: 12.70 |
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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 8:58 Cold, windy, and lightly rainy
Night: AIS hamstring and Myrtl routine.
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| Brooks Launch Miles: 7.25 |
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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 |
| AM: 8.1 miles, averaged 7:58
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:29
First few with Megan. Picked it up quite a bit from there, running 8:45, 7:36, 7:19, 7:04, 6:42 pace for the partial. A few times after work this summer and spring I never had much in my legs to pick it up beyond our "couple pace," which is astoundingly consistent 10:00 pace for the first mile and down to 9:30 pace.
Lower back is jacked up. We badly need a new mattress. It's older than I am I'm pretty sure.
Night: AIS hamstring
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| Brooks Launch Miles: 7.60 |
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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 in 65' on the treadmill
Went to the gym with Megan as it was pouring most of the day and I am getting wimpy in my old age. We are headed to try a new Thai place. We haven't had a ton of luck finding really good restaurants here (compared to Philadelphia where pretty much everything is decent).
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| Adidas Boston 6 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| PM: 15.2 miles, averaged 7:46 60' steady easy to moderate, 20' @ half marathon effort, 5' jog, 6 x 45" strides, 20' down Ventured out on the roads today for the first time in many months (other than to run through the neighborhood to get to the park) before returning to the park for the faster portion. It was very windy, some sparse light rain. Managed to hit 5k in 20' (6:26). Quite humbling. |
| Brooks Launch Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM/Evening: 7.6 miles, averaged 8:35 Crisp. Dark the last 3 miles. Nice that a recovery run isn't 9:30 pace any more. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles, averaged 7:41 Workout 30' up, 20 x 1' @ crest load/critical velocity w/ 20" recovery jogs, 22' down Interesting workout. Tough to get into a rhythm with all the slowing down and speeding up. I tried to imagine the effort as being between my 5k strides and my half marathon effort work. I think it work ed out okay. A bit warm and windy. Paces ended up being 6:15-5:43, which is about all I could manage for strides about 5 weeks ago. I am not sure how we will be extending these but I have been warned the big boy of version of this looks like 10 x 3' with 30" recoveries. |
| Adidas Boston 6 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.6 miles, averaged 8:46
Late: AIS hamstring
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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 |
| AM/lunch: 8.6 miles, averaged 7:34
Steady easy to moderate to about aerobic threshold Nice and sunny. Even the turtles haven't given up on the warmer weather.
Late: AIS hamstring and Mrtyl routine
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| Brooks Launch Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles, averaged 8:48
Ran the first half with Megan. Did 6 x 20" strides.
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| Miles With Megan Miles: 3.25 | Nike Pegasus Miles: 7.40 |
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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 |
| Lunch/PM: 8 miles, averaged 8:06 |
| Brooks Launch Miles: 8.00 |
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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, averaged 7:28
Aborted workout. Too fast for the opening 60' and it was warm, hilly, and windy. Got through 17' of planned 22' at HME. Skipped my strides and did a short cool down.
I hung out by the water on a bench for a while. Watched people on the ropes course for a while.
First time at Stoney Creek (I generally do not drive to run). Quite a park. The loop is 6 miles around the lake and includes more hills and pavement than I'm used to.
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| Nike Pegasus Miles: 12.00 |
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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 8:26
Raining quite a lot. Nice run though.
Late: AIS hamstring and most of the Mrtyl routine
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| Brooks Launch Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles, averaged 7:58
Workout: 20 x 1'/1'
30' up/20' down
First two a half marathon effort, next two at 10k effort, final sixteen at 5k effort. Windy, cool, and damp. Sluggishish on the warmup but the workout felt good. Last few reps got a little tough. Would not have wanted to do 25 or 30.
The foliage has kicked into high gear after a very warm weekend.
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| Nike Lunar Racer Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:28
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: 7.9 miles, averaged 8:14 Brisk out. Wore gloves and a base layer. Good running weather, but I am not ready for the cold. Easy pace gets faster if nothing else. PM: 5.5 miles, averaged 8:13 Broke in a pair of Saucony ISO Zealots |
| Brooks Launch Miles: 7.90 | Saucony ISO Zealot Miles: 5.50 |
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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: 8.25 miles, averaged 7:51 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Lunch/PM: 16.2 miles, averaged 7:43
60' + 40' tempo (marathon effort) + 5' jog + 6 x 45" strides + short cool down to 2:05
Quite cool out. Pace was just over 7. That's where I'm at. Ran the right effort, which was the point of the workout.
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| Brooks Launch Miles: 16.20 |
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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 |
| Day off.
We drove to Ohio yesterday to see some of Megan's friends and saw her family today. I could have got a run in, but it wasn't ideal. This ends 34 days on, which is my most consistent streak since we have been in Michigan. Of course I am grumpy and even more anxious than typical Sunday evenings, but even though I haven't been going full speed ahead and mileage is relatively low it's a good time to rest.
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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 |
| Evening: 8 miles, averaged 8:06
Cold, rainy, windy, dark. Saw a few deer and a muskrat.
Tired. Took a nap after getting home from campus and I fell asleep after dinner in the chair. Did not sleep well Saturday night and it wrecked me. I've always been a person who needs solid sleep. Headed to bed early.
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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 |
| PM: 11.4 miles, averaged 7:47
13 x 90" On/Off
30' up/20' down
First two at half marathon effort (maybe a touch fast), three and four at 10k effort (again a touch faster), and the final nine at 5k effort. The first 5k rep was a bit hot as I realized on the recovery. Backed off a bit and then worked my way back down. Some of the reps were decently fast (5:45-5:25). If I had to run a 5k right now, breaking 18 would likely prove difficult. The effort felt right though and it is hard to judge effort for only 90' Last three reps were getting tough, but I focused and ran the last three fairly quick.
Cold day out. Gloves and a hat even though it was 38 degrees. The damp air had it feeling like Philadelpha.
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| Saucony Fastwitch 7 Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 290.05 | 0.00 | 0.00 | 0.00 | 290.05 |
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| Nike Pegasus Miles: 102.35 | Brooks Launch Miles: 115.20 | Nike Lunar Racer Miles: 36.60 | Adidas Boston 6 Miles: 18.75 | Miles With Megan Miles: 3.25 | Saucony ISO Zealot Miles: 5.50 | Saucony Fastwitch 7 Miles: 11.40 |
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