| 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 | | 292.80 | 0.00 | 0.00 | 0.00 | 292.80 |
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| Saucony ISO Zealot Miles: 65.90 | Brooks Launch Miles: 52.80 | Saucony Fastwitch 7 Miles: 92.75 | Adidas Boston 6 Miles: 11.60 | Nike Pegasus Miles: 55.05 | Saucony A6 Miles: 14.70 |
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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 |
| Evening: 7.4 miles, averaged 8:46
Late: AIS hamstring and a set of humbling pushups
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| Saucony ISO Zealot Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 8.3 miles, averaged 7:50
Started to feel fitter and stronger. My legs are getting itchy to run fast and increase mileage.
Light rain but warmer. Lots of deer. A small buck that I kind of wanted to wrestle and have for lunch. A doe and two young 'nes.
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| Brooks Launch Miles: 8.30 |
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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
25' easy, 20' moderate to uptempo progression, 20' steady easy-ish
Took off too fast for the 20' (even though I felt fine) as I felt like I was doing a workout rather than just a slightly better quality maintenance run. The 20' portion was supposed to be easy to moderate. I think I can find a better rhythm doing the whole first 45' or so progressively and work off miles, which given the 1-mile loop always helps me better establish a rhythm.
Late: AIS hamstring, Mrtyl routine, and push-ups
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| Saucony Fastwitch 7 Miles: 8.40 |
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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.
It started to rain after I got up from a nap, which seems to happen all the time lately. Started running and saw some lightning flashes. Then I saw some bolts and it was far too close. Ran home. Exactly a mile. Went to the complex gym, which is serviceable if no one is around. I did another hour there.
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| Adidas Boston 6 Miles: 7.50 | Nike Pegasus Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| PM: 17 miles, averaged 7:46
Long Run w/ 45' @ marathon effort
60' + 45' @ marathon effort + 5' jog + 6 x 45" strides + CD to 17 miles
About 6:58 on the tempo. Faster and longer than last week. Forward progress.
Waited around most of the day, napped, and lay in bed. Thunder here and there. Watched the marathon just before Shalane pulled away. Watching marathon running makes me emotional because I know how hard it is for a recreational runner.
Warmish today. Ran at the park. Lately I've run the roads for my first 60' but I decided to loop into oblivion for the duration. It was hard to see the last two strides as it was. Dry dark. Longest run since early this summer I think. Definitely since school started in September.
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| Saucony Fastwitch 7 Miles: 17.00 |
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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 9:08
Legs were very heavy. Dark and spooky.
Took a nap this afternoon and feel alseep in the chair after dinner. I need some sun.
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| Saucony ISO Zealot Miles: 7.10 |
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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 7:36
Mixed Effort Minutes Workout
10' @ half marathon effort + 5' jog + 5 x 2' On/Off @ 10k effort + 5' jog + 5 x 1' On/Off @ 5k effort
6:27 for the half, 5:50-6:00 for the 10k, 5:35-5:40 for the 5k
30'/20' down
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| Saucony Fastwitch 7 Miles: 12.75 |
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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, averaged 8:46
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| Brooks Launch 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 |
| PM: 8 miles, averaged 8:10
Late: AIS hamstring
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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 miles, averaged 7:56
25' easy, 20' fast easy to moderate, 20' easy
Cold. About 28 degrees.
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| Saucony ISO Zealot Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 8 miles, averaged 8:08 PM: 4.1 miles on the treadmill in 35' |
| Adidas Boston 6 Miles: 4.10 | Nike Pegasus Miles: 8.00 |
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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 |
| PM: 13.4 miles, averaged 7:27
Aerobic Builder
30' up, 40' aerobic builder, 30' down.
Averaged 6:44. Splits 6:57, 6:50, 6:47, 6:40, 6:36, 6:30 (for just shy of a mile .94). Warm up and cool down were at or below 8' pace. Not that I care about warm up or cool down pace but it felt slow and yet my legs were moving okay. A sign of increasing fitness even if I'm currently slow.
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| Saucony Fastwitch 7 Miles: 13.40 |
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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 8:37
4 of those miles were 8:39s, three of which were in a row.
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| Saucony ISO Zealot Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles, averaged 7:45
Fartlek
30' up. 5 x 2' on/off, 10 x 1' on/off, 10 x 30" on off. 20' down. 10k effort on the 2', 5k on the 1', and 2 mile on the 30".
Paces were pedestrian but relational to other efforts and paces I have been running for half marathon and marathon effort. So the effort was probably right. It seemed right. Air has been very damp, making it feel much colder than it is.
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| Saucony Fastwitch 7 Miles: 13.00 |
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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 in 65' on the treadmill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Lunch: 8.3 miles, averaged 7:50 PM: about 4 miles on the treadmill in 35' |
| Brooks Launch Miles: 8.30 | Nike Pegasus Miles: 3.90 |
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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 |
| PM: 8 miles, averaged 8:08
Did 25' easy, 22' easy to moderate progression, 18' easy.
I felt really quite sluggish and crappy, which is okay given that I have felt really good on my runs lately. The air has been very damp (70% humidity). 40 degrees feels very cold. I've been wearing a hat and gloves, which I wouldn't formally do until it gets decently into the 30s.
Night: AIS hamstring. Need to get back into my stretching routine
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| Saucony ISO Zealot Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles on the treadmill in 65'
It was warm in there. Megan opened the window. She also did some video so I could analyze my stride. Felt kinda blah. No doubt the weather. 40 and overcast all the time with periods of rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| PM: 13.7 miles, averaged 8:02
1:50 easy with the last 20' somewhat moderate (about 7:20-7:30 pace).
Ran on the roads rather than the park (for most of it anyway). I was hoping to pick up some of the trails to go to Dodge Park (where I ran with Jeff Shadley not long after I got here) but the paths were flooded. I turned around and thought I would go the other way as originally planned but figured that would be flood as well, so I ran back the way I came and finished up at the park before headed home. My legs and body are not used to running on concrete. Cold and damp with some snow showers just before I left.
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| Brooks Launch Miles: 13.70 |
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| | Comments(2) |
| | 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 8:32
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| Saucony ISO Zealot Miles: 7.60 |
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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 |
| PM: 13.2 miles, averaged 7:34
Fartlek: 20 x 1' on/off @ 5k effort + 10 x 30" on/off @ a bit faster
30' up/20' down
I should have gone out earlier in the sun, but as usual the worst party of the weather occurs when I'm ready to go out. This happens all the time lately. Light rain and wind, but not too cold. Felt just okay throughout and then strong at the end of the 20 x 1. The 30" intervals added a touch of difficulty.
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| Saucony Fastwitch 7 Miles: 13.40 |
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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 8:55
Legs were a mess. Not sore so much as stiff. Zero range of motion.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Noon: 6.2 miles, averaged 8:37
Ran on the University of Toledo trail. Very hungover. A jog in the cold felt great though.
Happy Thanksgiving!
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| Saucony ISO Zealot Miles: 6.20 |
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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 9:08
Ran the first 30' or so with Megan. Did 6 x 20" strides. It was in the lower 50s, which didn't feel warm exactly but pleasant.
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| Brooks Launch Miles: 7.10 |
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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
First few with Megan from 9:48 to 9:18, then progressed from there to about 7:00. Got up late as we were up late. Having trouble getting out of bed. A touch of seasonal depression along with the typical standard variety.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| PM: 14.8 miles, averaged 7:40
Aerobic Builder
30' up/30' down. 40' aerobic builder. 5' jog then 4 x 45" strides. Covered just over 6 miles in 40' or 6:40 pace.
Splits: 6:53, 6:49, 6:41, 6:37, 6:32, 6:20
About 4 seconds faster than 2 weeks ago. Still slow, but I'm happy to be running faster again. Felt strong at the end and just okay throughout. Decent for holiday decadence I think. We drove back to Toledo yesterday and drove back to Michigan around noon today. Took a nap and didn't feel like doing anything.
Late: AIS hamstring
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| Saucony Fastwitch 7 Miles: 14.80 |
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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 8:51
Late: AIS hamstring
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| Saucony ISO Zealot Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| PM: 14.7 miles, averaged 7:49
Fartlek: 20 x 90" On/Off + 5 x 30" On/Off.
30' up/20' down
The first 14 were at 10k effort. The last 6 were at 5k effort. The 30s were a bit faster than 5k effort, but the pace wasn't reflected given that the GPS takes a bit to catch up. It was very warm for this time of year (63 degrees) and quite windy (20MPH headwind at times that messed with me even when to all appearances it should have been a cross wind in places. I am using the movement of the lake for reference).
This one was a little tough. I made it through fine, but I was dragging on the recoveries of the last two 90" reps and the 30" reps were fairly hard. Did not feel great after the workout (minor but not insignificant GI issues). Limped the cool down home.
The last two mid-week workouts have felt more like real workouts: I have to focus and don't really feel like doing all the reps, but I manage and get in a good effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| PM: 6.6 miles, averaged 9:47 Sluggish and very slow. Right hip and abductor somewhat sore and definitely tight. |
| Saucony ISO Zealot Miles: 6.60 |
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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: 8 miles, averaged 8:04 Picked it up a little over the last mile or so to stretch the legs. PM: 4 miles, averaged 8:52 |
| Brooks Launch Miles: 8.00 | Nike Pegasus Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 292.80 | 0.00 | 0.00 | 0.00 | 292.80 |
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| Saucony ISO Zealot Miles: 65.90 | Brooks Launch Miles: 52.80 | Saucony Fastwitch 7 Miles: 92.75 | Adidas Boston 6 Miles: 11.60 | Nike Pegasus Miles: 55.05 | Saucony A6 Miles: 14.70 |
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