| 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 | | 110.70 | 0.00 | 0.00 | 0.00 | 110.70 |
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| Saucony Kinvara 5 Viziglow Miles: 17.00 | Kinvara 10 Miles: 41.40 | Kinvara 10 II Miles: 38.20 | Saucony ISO Freedom Miles: 10.00 | Miles With The Boys Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM: 9.5 miles, averaged 9:55. HR 143.
Good run. Should have rounded to 10, but I had to cut through the middle school and the back field because Megan had a meeting and I didn't want to worry her. Working on a decent loop. Getting the rhythm. Ran on some of the trails at Orion Oaks for just a piece. Makes for a mutisurface run. Longest one since moving, longest one since I don't know when.
PM: 4.1 miles w/ Megan, averaged 9:56. HR 141.
Dropped the boys off to play with a friend for just about 2 hours. I got the lawn mowed and this run in with Megan and that was pretty much it, but it is good for the boys and their friend.
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| Saucony Kinvara 5 Viziglow Miles: 9.50 | Kinvara 10 Miles: 4.10 |
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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 |
| AM/Lunch: 120' on the fatbike (28 miles). HR 138.
Out on the Polly Ann, dirt roads, and then a short push coming back through Bald Mountain South. Enjoyable ride. Excellent fall weather.
Took the boys to Canterbury Village for some outdoor fall stuff (petting zoo, hay bale climby thing, etc. We had a donut and a slushy cider (very tasty). Megan's Uncle Chaz came by and dropped off a bunch of goodies. Way too many sweets, but oh well.
Saddle sore went nuts, so it is a few days of running I think. Lot of rain tomorrow, so I am not looking forward to that. Could probbaly use a day off but I don't want to.
PM: Off.
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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/Lunch: 12 miles, averaged 10:06. HR 144.
Longest run since moving and since I don't know when. Just went very easy and relaxed and ran by effort. Some Polly Ann Trail and some pathways and some trails at Orion Oaks. Felt really good. All the riding and running combos are helping with my endurance for sure.
The team did really well at Barry Roubaix yesterday and we were 2 seconds away from winning the team competition.
13.5 hours of total training time this week.
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| Kinvara 10 II Miles: 12.00 |
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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 |
| AM: 6.3 miles, averaged 11:29. HR 125.
Did what I could to keep HR under 130. It was pretty good guessing.
PM: 4 miles on the treadmill (45'). HR 128
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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: 7 miles, averaged 10:01. HR 140.
Looks like a possible reroute for the head of the Polly Ann. Crossing a bit farther north and not at the base of the blind hill would be nice.
HOA meeting this afternoon/evening. Ever so delighted.
PM: 60' on the trainer (Bald Knob -1). 147W. HR 119.
Didn't feel like a short run outside and didn't feel like running on the treadmill. Did feel like riding on the trainer and watching TV. Felt fine during the ride, but saddle sore got pretty angry after. Looks like lots of running for the rest of the week. I was hoping to get some long outdoor rides while my mother is here this weekend, but I might just have to do some longer runs.
The HOA meeting was pretty uneventful.
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| Saucony ISO Freedom 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 |
| AM: 7.1 miles, averaged 9:09. HR 151.
Light Fartlek: 3 x 3'/2', 2 x 2'/2'
Just a little bit faster for something different. Trail was greasy so the 2' weren't much faster than the 3'. 7' for the first 3', then 6:30-6:20 for the last two 3'
Megan is in Toledo doing power of attorney stuff. Mom, Katie, and Delia are coming tomorrow for a few days.
PM: 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 |
| AM: 7 miles, averaged 9:22. HR 149.
Felt good, not quite recovery but not too hard. Mostly roads, so perhaps good winter route planning. Mom, Katie, and Delia are on their way. Off this afternoon. Longer run tomorrow or on the weekend. Hoping the saddle sore is healed enough for a longer ride on Monday before they head out.
PM: Off.
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| Kinvara 10 II 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 |
| AM/Lunch: 7.7 miles, averaged 9:26. HR 150.
Did some strides. Extremely humid, but not hot. Would have preferred a light rain to cool off.
PM: Off.
I was going to jump on the trainer, but that would flare up the saddle sore. Swelling is down, but the raised area is still there. It rained a good portion of the afternoon. Tired of rain. Got a good nap in as I was up way too late talking to my mom and Megan.
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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 |
| PM: 3+ hours (45.5 miles) on the fat bike. HR 142.
Dirt roads and one harder effort through Bald Mountain South. The roads were washed out on the shoulders in places and it was a bit muddy. Bald Mountain has some water several inches deep. My bike got blasted. We saw the sun today, which was welcomed.
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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 |
| AM/Lunch: 105' on the trainer (Antelope +4). 183W. HR 144.
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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 w/ Megan and the boys, averaged 10:40. HR 139.
Took Mom, Katie, and Delia to the airport. It was a good visit. I think the boys are worn out.
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| Kinvara 10 II Miles: 4.00 | Miles With The Boys Miles: 4.00 |
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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 |
| AM/Lunch: 75' on the trainer (Collins). 172W. HR 130.
The boys' first birthday is tomorrow.
PM: 4 miles w/ Megan and the boys, averaged 10:08. HR 135.
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| Kinvara 10 Miles: 4.00 | Miles With The Boys Miles: 4.00 |
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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 |
| AM/Lunch: 75' on the trainer (Ainsle +4). 174W. HR 136.
Did my first session over FTP in some time. 4' intervals with equal recovery. Not difficult. Just some to bring some tension to the legs.
The boys' first birthday. They woke up early (4:00ish) for bottles and then went back to bed until a bit after 8.
PM: 4 miles w/ Megan and the boys, averaged 10:16. HR 137.
We had a good day with the boys. We did presents and a cupcake (again).
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| Kinvara 10 II Miles: 4.00 | Miles With The Boys Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM: 4.2 miles, averaged 10:31. HR 138.
PM: 60' on the trainer (Lazy Mountain). 110W. HR 111.
Dialed the percentage back a little to keep the HR lower. Probably should have put it down to 70-75% to keep the HR closer to 100 or under. Felt a little sluggish and legs were clunky. Probably just tired and need a day off. It's been a while.
The boys were in their jump-ups while Megan ran. I think they are out of practice or bored with them. They are pretty close to the weight limit anyway, but, man, earlier this summer and spring they went nuts. Assembled a few more toys from their birthday. Megan got some great stuff. Caulked part of the roof flashing that has a small leak. We will see if that takes care of it.
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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 |
| AM: 90' on the trainer (Townsend -1). 154W. HR 133.
Felt a little clunky and sluggish still.
PM: Off.
We were supposed to go see Megan's parents to celebrate the boys' birthday but they called off, unsurprisingly. The boys were going to go over to a friend's but she had been around her friend who teaches at Oakland who tested positive for COVID even after being vaccinated and masking (she teaches in-person). I imagine the cases of breakthrough cases causing breakthrough cases is pretty low but there was no reason to chance it.
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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 w/ Megan and the boys, averaged 10:34. HR 138.
Legs weren't working the last mile or so even at a very easy pace. Good day with the boys. I didn't do any work, which will make Sunday challenging.
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| Kinvara 10 II Miles: 4.00 | Miles With The Boys Miles: 4.00 |
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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 |
| PM: 2:20 (31.8 miles) on the fat bike. HR 150.
Mixture of trails and dirt roads mostly. Lot of people out just congregating in middle of the pathways. Weather quite fallish but nice.
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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 |
| AM: Off.
The boys really went back to sleep after their morning bottle and I didn't feel like getting up.
PM: 4 miles w/ Megan and boys, averaged 10:00. HR 140.
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| Kinvara 10 Miles: 4.00 | Miles With The Boys Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| AM/Lunch: 7.5 miles, averaged 8:40. HR 159.
Decided to do a mini workout. Was thinking 4-5 miles moderate to uptempo but got a bit too fast and I have zero stamina at this point, so I just did 2 miles (7:37, 7:15), 1 mile easy, 1 mile harder (6:52). That's my first sub-7 mile in quite some time. Likely need to do aerobic workouts with the HRM on as I have no sense of pacing or effort currently.
PM: 4.2 miles, averaged 11:50. HR 132.
Solo PM miles. Megan's back was bothering her and she wouldn'y have wanted to run that slow.
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| Saucony Kinvara 5 Viziglow Miles: 7.50 | Kinvara 10 II Miles: 4.20 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM/Lunch: 60' on the trainer (Lazy Mountain). 124W. HR 116.
PM: 3 miles w/ Megan and the boys, averaged 10:50. HR 130.
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| Saucony ISO Freedom Miles: 3.00 | Miles With The Boys Miles: 3.00 |
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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 |
| AM: 90' on the trainer (Andrews). 177W. HR 144.
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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 |
| PM: 2 hours (27.2 miles) on the fat bike. HR 156.
Did a few laps a Orion Oaks before doing some of the dirt roads. One hot lap after a warmup. Muddy in a few spots and I had to slow to a crawl to not blast a pedestrian with mud.
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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 |
| PM: 2:20 (32.4 miles) on the fat bike. HR 140.
Cold and dark, but the leaves were nice. Rode through horse country in Oxford and Metamora.
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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 |
| PM: 90' on the trainer (Antelope +3). 196W. HR 148.
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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 |
| AM: Off.
Tired. Went back to bad after Megan got up but didn't fall into a deep sleep. Raining outside and I need to get some work done.
PM: 60' on the trainer (Lazy Mountain). 124W. HR 117.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 90' on the trainer (Brasstown -1). 150W. HR 126.
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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 |
| AM: Off.
Waited for the plumber and got some work done.
PM: 75' on the trainer (Tweed +4). 176W. HR 147.
Messed around with the saddle position. Going to finally break down and get it fitted. It's too hard expending energy when you aren't fully comfortable.
I suppose I should do some running this week, but 10 days out from Ice Man, so it's bikes. Toying with an ultra next spring, but I am sure I will give up on it or get sick like the last two times. Tired of not racing though. I don't even care about the actual racing. I just need something to look forward to.
The boys have really been going after each other. Playing of course, but a decent amount of biting and near biting. Charlie put a good bruise on Sawyer's hand, which I can only assume is payback for always taking toys away from him.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| AM: 3 miles, averaged 10:28. HR 136.
Short on time. Busy day.
PM: 4 miles w/ Megan and the boys, averaged 10:44. HR 138.
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| Kinvara 10 Miles: 4.00 | Kinvara 10 II Miles: 3.00 | Miles With The Boys Miles: 4.00 |
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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 |
| AM: 90' on the trainer (Fletcher). 167W. HR 138.
Rainy and dreary, so on to the trainer. Not sure if I will get a short session this afternoon while the boys are over to their friend's or not. 8 days to race day. Excited and irritable. Kind of feels like the week leading into a marathon.
Still shopping around for a 50k. Just hard to commit to anything.
PM:
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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 |
| AM: 60' on the trainer (Beech). 174W. HR 132.
We went to Toledo to see Megan's brother and new baby. So small compared to our boys. I held him for a little while but was so anxious I couldn't do it. I used to hold both of our boys, but that was a long time now ago comparatively.
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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 |
| PM: 2:40 (38.8 miles) on the fat bike. HR 149.
Muddy in places. Roads were quite rough in places. Legs felt dead, so I will have some work to do this week getting them ready to roll next Saturday. Not sure if I am excited or just over it. It will be fun to race again.
I think I settled on an ultra for the first week in June. 5-mile flat loop course. I think that is more my speed for now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 110.70 | 0.00 | 0.00 | 0.00 | 110.70 |
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| Saucony Kinvara 5 Viziglow Miles: 17.00 | Kinvara 10 Miles: 41.40 | Kinvara 10 II Miles: 38.20 | Saucony ISO Freedom Miles: 10.00 | Miles With The Boys Miles: 27.00 |
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