| 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 | | 165.78 | 34.36 | 10.24 | 5.79 | 216.17 |
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| Newton MV2 (Black) Miles: 5.25 | Newton Trainer 4 Miles: 65.00 | Newton Trainers 3 Miles: 46.55 | Loose Dogs Miles: 1.00 | Newton Trainers 2 Miles: 14.75 | Newton Trainers Miles: 13.50 | Saucony Kinvara Miles: 59.62 | Newton MV2 Miles: 11.50 |
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| | Race: |
YMCA Sleigh Bell 5k (3.1 Miles) 00:19:23, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 3.10 | 7.50 |
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Last year I ran this race as my first 5k @ 6:55 average pace, which within the year became marathon pace. I think that is the only year that gets to happen. 2.15 mile warm up, strides, and dynamic stretching. Took off behind the cross-country boys who were the "chase pack." Not sure if they were tired, running a lower-intensity workout, or what but, I passed them after mile 1 and they never caught back up. Mile 1: 6:16 Mile 2: 6:13 Mile 3: 6:21 .10: 32.8 (5:33 pace) Around mile 2 I recognized the heavy breathing of an old fellah from one of the earlier races. Bless his heart for moving that fast at 65? but he coughs and goes "hawah OK" After 6 or 7 of those I tried to dropped him; it was killing me. I ran the course at 3.07, so I kept running after the finish line until I hit 3.1. 2.25 mile cool down
Good race for post-marathon, pre-basebuilding, slackerism.
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| Newton MV2 (Black) Miles: 5.25 | Newton Trainer 4 Miles: 2.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 9th Street to Heritage Trail to the 9th street trail head and started back - 8.75 miles, averaged 8:38 Stopped after the golf course because I was pretty tired. Tucked my tail between my legs and walked the rest of the way home. It was 67 degrees, so at least there was that.
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| Newton Trainers 3 Miles: 8.75 | Loose Dogs Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 2.00 | 0.00 | 8.25 |
| Vinton Woods - 8.25 miles, averaged 7:19 w/ 5 mile tempo: 7:10, 7:12, 6:53, 6:44, 6:42
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| Newton Trainers 2 Miles: 8.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.68 | 1.36 | 0.55 | 1.71 | 9.30 |
| Jefferson High School loop, extended version - 9.3 mile unstructured fartlek, averaged 7:20 1:00+ minute @ HMP (6:31) ~2:30 minutes @ HMP (6:41) 4:00+ minutes @ 5k pace (6:04) 4:00+ minutes @ 5k pace (6:16) 2:00+ minutes @ 5k pace (5:55) Most enjoyable run I've had in a while
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| Newton Trainers Miles: 9.30 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Old Standby-ish - 6.7 miles, just under 8:00 AP |
| Saucony Kinvara Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 1.00 | 0.00 | 0.00 | 14.10 |
| Vinton Woods in reverse to Jefferson High School and a few detours at the end - 14.1 miles, averaged 7:45 Wasn't feeling it today, but I did fine when I got going.
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| Saucony Kinvara Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Around town - 5.3 miles, averaged 8:29 |
| Newton Trainers 3 Miles: 5.30 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| New route. Happy Hollow Hill route - 9 miles, averaged 7:53 with two marathon-paced miles coming back that were really aided but couldn't figure out how else to run down the hill. Got a bit lost, but that is always fun. First day in tights this year. Cold. |
| Newton Trainer 4 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.36 | 6.68 |
| Old Standby variation - 6 miles, averaged 8:08 + 6 x 100m strides. Got my average under 20 seconds (19.6-7) and still felt very in control
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| Saucony Kinvara Miles: 6.68 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Vinton Woods loop w/ an extra loop around Courtland - 10.5 miles, averaged 7:25 w/ 8 mile MP tempo. Well, Tinman tempo, but for us slow folks I think they are about the same anyway. Splits: 7:07, 7:18, 7:21, 7:06, 7:04, 7:06, 6:59, 6:58 (7:07 average). The last 2 or so were downhill. No idea what happened on 2 and 3 because the first 4 or 5 miles were on pretty much the same loop. Wasn't really feeling it today, but I got my workout in and feel good, so that's what matters.
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| Newton Trainers 3 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wabash Trail from Davis Ferry - 6.3 miles in just over an hour. Very muddy. Slipping and sliding around. Fun, but I need some legitimate trail shoes for this. |
| Newton Trainers 3 Miles: 6.30 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 4.00 | 3.00 | 0.00 | 13.25 |
| Randomish loop that will need a name because I like it and will rotate it in for my medium longs more often - 13.25 miles, averaged 7:20 Kind of an fluctuating tempo (purposefully, more or less) or wave run: 2 miles easy + 3 miles steady (7:25, 7:33, 7:27) + 3 marathon starting easy (7:20, 7:07, 7:07) + 2 half marathon starting easy (6:46, 6:34) + 1 marathon pace mile (7:15) + 1 fast marathon/slow half marathon (6:47) + 1 more steady (7:25) + .25 easy Rain tomorrow so I was glad to get this in. Wasn't really looking to push the pace, but today's tragedy has me a bit lost.
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| Newton Trainer 4 Miles: 13.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| North side wandering - 6.5 miles, averaged 8:24 |
| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| Happy Hollow to the Celery Bog and around campus - 13 mile, averaged 7:48 Planned on 6-8, but then I started exploring and really had fun. Until I got back into Lafayette and biffed it in a parking lot. My ninja skills allowed me to roll out of it, keep running, and hit the last uphill mile at marathon pace (6:54). Little bit of blood, lot a bit of wounded pride.
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| Newton Trainer 4 Miles: 13.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| North side - 5.4 miles, averaged 8:23 |
| Saucony Kinvara Miles: 5.40 |
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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 o' rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.81 | 0.00 | 4.69 | 0.00 | 11.50 |
| LT intervals on Courtland - 3.1 warm up, then 3 x 10 minutes at lactate threshold pace w/ 3 minutes recovery jog, followed by 3.1 cool down Interval 1: 6:26 pace Interval 2: 6:22 pace Interval 3: 6:22 pace Pretty pleased with this one. Effort felt about right and the last LT workout I did was 10 days out from the marathon and I think this one was a harder effort, but didn't necessarily feel harder.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| North side - 4.2 miles, averaged 8:27 Off to see my folks in Maine. Weather looks good, so the running should be coldish but snowless-ish
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| Newton Trainers Miles: 4.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.72 | 0.00 | 0.00 | 0.62 | 8.34 |
| Wingood/Coopers Mills/Erskine Road loop - 7.4 miles, averaged about 8:10 + 10 x 100m strides Wet and icy. Muddy on the way back because the temp was climbing. Some jerk splashed me. Don't think he meant to, but he wasn't being super cautious. Roads were pretty open, especially compared to Lafayette (2300 people vs 65,000 or so). |
| Saucony Kinvara Miles: 8.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 1.00 | 0.00 | 0.00 | 12.10 |
| 105 to 32 to 17 out and back - 12.1 miles, averaged 7:49. Mile 11 at MP (6:54) Good run. Effort felt comfortable. Felt like I had 16-18 in me. No sidewalks. No concrete. 5-6 foot wide shoulders. Need to fit in a long tempo. Probably on Monday. Or hit the track. Or a long run. Or a 1 mile time trial. |
| Saucony Kinvara Miles: 12.10 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 105 to 32 to 17 out and back - 16 miles, averaged 7:39 w/ 4 mile AT progression (7:20, 7:12, 7:05, 6:57) |
| Newton Trainer 4 Miles: 16.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wingood Road - 6.3 miles, averaged 8:19 Merry Christmas everyone! |
| Saucony Kinvara Miles: 6.30 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running because I'm lazy. I did manage a reverse escalator run at the airport. Of course any relatively fit individual can do this, but the last third is definitely a feat of perception. Earlier this week I ran about a a half a mile in jeans and a polo to the gas station (I assume 6:30ish pace) and back with a leaky gas can. Mom managed a few more feet (we ran out of gas of course), so the gas-in-hand run was slightly shorter. Run was nicely helped by my Altras that I use for walking. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 18th street out and back - 10.2 miles, averaged 8:03 Back in Lafayette with some snow and slush. Nothing too serious.
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| Newton Trainers 3 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 8.00 | 0.00 | 0.00 | 11.50 |
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Similar run to yesterday but with more detours because I had to take the sidewalks because it was getting dark and I missed a few lights. Lots of snow, ice, and puddles. 2 mile warm up, then 8 mile AT progressivish tempo (splits deviate more based on conditions. Effort felt about even until the last 2 miles): 7:25, 7:21, 7:18, 7:14, 7:13, 7:09, 7:02, 7:13 (lots of sidestepping and ice on this on. Pace was slow (7:14), but effort felt correct. Sore throat last night and this morning. It's been two years since I have had a full-on cold, so I am hoping this one exorcizes itself without further ado. 1.5 mile cool down with w/ a brief lower 5-minute range pick up. Oh, yeah. It's my 1-year blog anniversary. Happy anniversary blog! |
| Newton Trainer 4 Miles: 11.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Old Standby, classic version with some loops around Market Square - 5.5 miles, averaged 8:20 |
| Newton Trainers 3 Miles: 5.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 165.78 | 34.36 | 10.24 | 5.79 | 216.17 |
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| Newton MV2 (Black) Miles: 5.25 | Newton Trainer 4 Miles: 65.00 | Newton Trainers 3 Miles: 46.55 | Loose Dogs Miles: 1.00 | Newton Trainers 2 Miles: 14.75 | Newton Trainers Miles: 13.50 | Saucony Kinvara Miles: 59.62 | Newton MV2 Miles: 11.50 |
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