| 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 | | 65.50 | 0.00 | 0.00 | 0.00 | 65.50 |
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| Saucony Kinvara Pro Miles: 19.40 | Puma Fast-R Nitro Elite 3 Miles: 10.50 | Saucony Ride Teal Miles: 5.10 | Saucony Endorphin Pro White Miles: 11.00 | Nike Vaporfly 1 Miles: 5.00 | Saucony Endorphin Pro Blue Miles: 10.50 | Saucony Freedom 5 Miles: 4.00 |
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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: 10.5 miles, averaged 7:11. HR 154.
10k Tempo @ Half Marathon Effort
41:04, so basically what I ran on Sunday, but on a 1km+ flat loop. 65 degrees and overcast, but super humid. I was going to do 6 x 1 mile around subthreshold to half marathon effort, but decided to see how I felt going continuously. Worked out well. Felt very controlled. 6:42, 6:40, 6:38, 6:35, 6:35, 6:30, averaged 6:36. HR 165. Avg power 367. I am still not 100% on goal pace for 2.5 weeks from now, but I think breaking 1:25 is probably a sensible but challenging goal. I am basically hoping to run my fastest half since I turned 40/returned to running. I felt like I could have gone through 8 miles today at this pace, so race day should be doable.
PM: 4 miles, averaged 10:15. HR 121.
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| Saucony Kinvara Pro Miles: 4.00 | Puma Fast-R Nitro Elite 3 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM: 5.1 miles, averaged 9:48. HR 118.
PM: 1 hour 50' on the mountain bike on gravel. 30.4 miles @ 16.5 MPH. 221W. HR 132.
Long Tempo
On the pedals for most of it. Decided to to try some gravel on the mountain bike. I didn't ride trails for some reason I cannot remember. I think I was worried they would be muddy.
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| Saucony Ride Teal Miles: 5.10 |
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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 |
| PM: 2 hours 37'. 45.1 miles @ 17.2 MPH. 193W. HR 127.
Solid gravel ride. Some old, familiar roads. Roads were in good shape. One segment attack, but my legs weren't having much of that.
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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: 3 hours total. 120' on the trainer. 209W. HR 133. 1 hour outside. 197W. HR 136.
3 x 9' Over/Unders (Cloudripper on TrainerRoad)
2' at 260ish/1' @ 290ish. Averaged about 275-279 for the total intervals, which was decent. Legs were a bit heavy. Jumped on the mountain bike and did two laps of Bald Mountain South to test lower PSI in the tires and the bias adjustment on the Flight Attendant. It was better, but maybe still too firm, though I am unsure if it is the pressure in the suspension or in the tires or both. Legs were decently tired.
Enjoyed the riding this week and the last three days, but time to get back running tomorrow as this is my last quality week before Grand Rapids Half.
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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: 7 miles on the treadmill, averaged 9:41. HR 123.
Bladder the size of a pebble this morning. Legs felt solid. Definitely worked, but fairly responsive, probably because I hadn't run since Thursday or Friday.
PM: 5 miles on the treadmill, averaged 9:20. HR 125.
+30' sauna. HR 90.
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| Saucony Endorphin Pro White Miles: 7.00 | Nike Vaporfly 1 Miles: 5.00 |
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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: 10.5 miles, averaged 7:21. HR 152.
10k Wave Tempo in 41'
I think the last time I did this workout was 2015 10 days prior to my marathon PR and I think I wan 37-mid. Today I ran, wait for it, 41', the same time I ran a 10k tempo run for last week (or basically) and the same time I ran in the 10k race the weekend before last. Nothing if not consistent lately. I planned this one by power, approximtely 100-103% of critical power and 95-97% of critical power. Or something like 365-375 for the harder ks and 345-350 for the recovery ks. I was fairly close to that, though the recoveries started to get higher and faster, which seems to happen with this workout.
4:06, 4:14, 4:04, 4:08, 4:01, 4:09, 4:00, 4:06, 3:59, 4:13
Miles = 6:44, 6:37, 6:34, 6:35, 6:32, 6:32
Avg Power 360 HR 163
I felt good about this one.
PM: 4 miles on the treadmill, averaged 9:59. HR 121.
+25' Sauna. HR 94.
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| Saucony Endorphin Pro White Miles: 4.00 | Saucony Endorphin Pro Blue Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 7 miles, averaged 9:19. HR 122.
Good recovery run on a loop I haven't run since 2024. Not sure why I don't mix things up a bit more.
PM: 4 miles on the treadmill, averaged 9:37. HR 125.
+Sauna for 25'. HR 96.
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| Saucony Freedom 5 Miles: 4.00 | Saucony Kinvara Pro 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 |
| AM: 8.4 miles, averaged 8:10. HR 139.
5 x 200m strides on the track at the end. 43" to start down to 39" at the end. Need to start doing maintenance runs and strides at least once or twice a week. This run and the strides felt good.
PM:
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| Saucony Kinvara Pro Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.50 | 0.00 | 0.00 | 0.00 | 65.50 |
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| Saucony Kinvara Pro Miles: 19.40 | Puma Fast-R Nitro Elite 3 Miles: 10.50 | Saucony Ride Teal Miles: 5.10 | Saucony Endorphin Pro White Miles: 11.00 | Nike Vaporfly 1 Miles: 5.00 | Saucony Endorphin Pro Blue Miles: 10.50 | Saucony Freedom 5 Miles: 4.00 |
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