| 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 | | 230.10 | 0.00 | 6.00 | 0.00 | 236.10 |
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| Kinvara 5 Miles: 79.00 | Saucony Kinvara 4 Miles: 19.00 | Kinvara 2 White/Blue Miles: 20.80 | Mizuno Musha Miles: 6.50 | Newton Gravity LE Miles: 20.75 | Kinvara 5 Blue Miles: 50.55 | Newton Gravity III Miles: 10.25 | Newton Trainer 5 Miles: 10.00 | Inov-8 Roclite 295 Miles: 19.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles, averaged 8:04.
Lower 60s. Felt pretty good. Stride was a little awkward at first, as it always is after a period of time 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 |
| 7 miles, averaged 7:55
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| Saucony Kinvara 4 Miles: 7.00 |
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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 |
| No run this morning. Feeling the post-marathon blues. Might hit the treadmill later, but I doubt it since it would likely mean running after dinner (which I don't like to do).
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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 |
| Chestnut Hill College Loop - 7.5 miles, no watch
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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 |
| Neighborhood - 5.3 miles, averaged 7:31
Turned off my pace screen and just ran by time and down randon streets I've never been on. There are some strikingly beautiful houses.
I think I have decided I am not doing a spring marathon, but I will see what is out there. Right now my plan is to shoot for some specific time goals for the shorter distances and work on my 5k pace and my LT. I am going to try to shoot for a late April half marathon as my target, and maybe do Sugarloaf in Maine in May again.
I am looking to run the following:
Sub-16:50 5k (I think I was close to low 17 or under this buildup if I was rested)
Sub-35:00 10k
Sub-76 minute half marathon (I estimate with decent weather I was mid- to upper-76 minute rested this buildup)
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| Kinvara 2 White/Blue Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Treadmill - 6.5 miles in 54:10. Kept the pace gentleman jogger. Felt good to just meditatively plod.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Green Ribbon Trail - 10.5 miles, averaged 8:03. Felt good.
Ran to Flourtown to finally find this trail. It was okay. Too many road crossings with blind corners and hills. Fun to explore though.
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| Newton Gravity LE Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 40 minutes + 10 minutes on the bike
The middle treadmill has a snapped plug, so I warmed up a bit on the bike. Guy offered to cut his run early but I told him that wasn't necessary. I am going to try to do a bit more cross training. Not necessarily in place of running but to strengthen some of the weaker areas in my legs. I might use it to double if I can get out of bed in the morning. We shall see how long that lasts.
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| Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Forbidden Drive - 10.5 miles, averaged 7:55
Wet and muddy, but I really zoned out and enjoyed the run. Maybe 4 people out there, which was nice as much as it is nice that so many people are normally out.
My friend send me a case of Surge soda, the magically delicious, citrus flavored soda from the late-1990s. Coke reissued it. It's amazing how much soda I used to drink when I was younger and now I have it a few times a year.
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 5 miles moderate. Did 15 minutes on the elliptical waiting for a treadmill.
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| Saucony Kinvara 4 Miles: 5.00 |
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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 |
| Forbidden Drive - 10.25 miles, averaged 7:48
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| Newton Gravity III Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Forbidden Drive - 10 miles, averaged 7:34
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| Kinvara 2 White/Blue Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Forbidden Drive - 10.25 miles, averaged 7:36
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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 |
| Germantown Ave and Forbidden Drive - 14 miles, averaged 7:34
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| Kinvara 5 Blue Miles: 14.00 |
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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 |
| Neighborhood loop - 7 miles, averaged 7:36
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| Saucony Kinvara 4 Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Forbidden Drive (SE) - 10.25 miles, averaged 7:53
Got all my grading done for the semester. Now on to my other work and try to figure out what I am going to do for employment next fall.
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| Newton Gravity LE Miles: 10.25 |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Forbidden Drive (NW) 10 miles, averaged 7:34
Since I turned my pace and time off on my watch I think I have set a PR for consistency on these runs the last few weeks. It's pretty much the same route, but it's weird. Lots of 7:34s or 7:36s
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| Newton Trainer 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Creshiem Valley Trail to Wissahickon Valley Trails - 9 miles, averaged 9:31
First run post-marathon before 2:00. Got out around 11 and played on the trails as Megan had an online meeting. In a few places I would say this wasn't quite trail running. I ski-stopped down a loose-soiled ravine, using some thin, folded over trees for help. I also did some light rock climbing. I was pretty beat climbing back up the T-Rex's back (it's a street called Rex, which is part of an old carriage trail system. It's quite steep. Some days it is like climbing up the back of a T-Rex). I would estimate that this effort was equivalent to 13 or 14 miles on the road.
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| Inov-8 Roclite 295 Miles: 9.00 |
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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 |
| Forbidden Drive (SE) - 10.25 miles, averaged 7:29
First run all month with sun . . . better than snow and super cold I guess.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Neighborhood loop - 5.5 miles, averaged 7:33
Felt a few slight "tugs" in the left hip flexor region. Felt more like a cramp and it feels fine now.
Trail race in the morning. Not sure I will exactly be racing it, but we will see how I feel. I signed up more to mingle with some local runners than anything.
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| Kinvara 2 White/Blue Miles: 5.50 |
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| | Comments(2) |
| | Race: |
Wissahickon Wanderers Winter Solstice Trail 10k (6.2 Miles) 00:46:22, Place overall: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 6.00 | 0.00 | 10.25 |
| Decided to do this race since it was free and a short warmup to my usual stomping groups, but with the added "fun" of running through the hills and switchbacks above the creek and my baby, Forbidden Drive. I knew I didn't have a chance of winning, but I wanted to mix it up with some of the faster local runners. It also forced me to get out of bed before 10 or 11, which was good for me.
The course starts on Forbidden Drive (hard packed dirt) for about a quarter mile and then runs mostly through single track and some horse trails that look like narrow creek beds (and they are steep). There are plenty of rocks, roots, and downed trees.
My quads would burn like crazy on the uphills then I tried to kamikazee the downhills. I passed a few guys but also got passed. My effort was up throughout. Second place was around 42 minutes and first was under 40. Running 6:25 through those trails is pretty crazy.
The splits don't really tell the story, so I'm including links. Since Philly I run with my watch but I run my miles and don't show time or pace, which has really helped. If I want to go back and look at splits, Strava puts them in "auto lap" for me since I shut that feature off on my watch as well.
2+ up/2 down
http://www.strava.com/activities/231525642
http://connect.garmin.com/modern/activity/654435967
PM: Light stretching + light core for about 15 minutes
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| Inov-8 Roclite 295 Miles: 10.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Forbidden Drive (NW) - 10.25 miles, averaged 7:52
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| Kinvara 5 Blue Miles: 10.25 |
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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. Driving to Toledo with Megan for the holidays.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| University of Toledo Bike Path - 13 miles, averaged 7:38
50 and misty with a little rain. I'm not used to running on such flat terrain anymore. Nice trail though.
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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 |
| Took the day off just because. Could have squeaked in a few miles, but hung out with Megan and her family instead. | |
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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 |
| University of Toledo Trail + Wildewood - 12 miles, averaged 8:06
Ran 3 with Megan before she turned back. We did 9:00-9:20 pace, then I did 9 miles at 7:42 with 3 on the trails in the park where we got married. 48 and sunny, but breezy (not complaining).
Per. tendon is feeling off, but I deal with the issue once or twice a year, but I can still run fine and I know how to take care of it. I suspect the trail race was the culprit.
I hope everyone had a Merry Christmas. I didn't get a chance to wish folks one yesterday.
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| Kinvara 5 Blue Miles: 12.00 |
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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 |
| University of Toledo Trail and Wildwood (Prarie Trail and Blue? Trail) - 13 miles, averaged 7:46
Not what I planned for mileage this week, but I'm have a relaxing time with Megan and her uncle. Got some decent runs with time on my feet. I've got about 11+ miles per day to finish out an even 70 miles/week average. I've had a darn good year. Tomorrow is my blogiversary.
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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 |
| No run today. Took a walk with Megan and Chas at Wildewood. We walked for almost 2 hours. Saw four fat and friendly deer and 4 Bambies. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 5 miles in 38 minutes. 20 minutes of rowing. ~20 minutes of weight machines.
Chas invited us to the Y. I wasn't into the mill today, so I mixed it up. We went to Tony Packo's and I promptly negated my exercise with two Hungarian pups and a side of Mac and cheese. I need to get out and explore some new areas this week. Pretty much wore out the UT Trail. |
| Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Ottawa Park - 9.25 miles, averaged 7:44
Crappy run. Can't shut my brain off. Cold and windy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Ottawa Park with Megan - 4.3 miles, averaged 9:01
20 degrees and windy. Was surprised Megan wanted to come. I enjoyed our run. We saw a deer and I walked up to it and was 2 feet from petting it.
8th on the mileage board this year up from 12 or 15 last year. I know folks have been injured and some don't always post. I feel pretty good about my placing.
Happy New Year and be safe!
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| Kinvara 5 Blue Miles: 4.30 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 230.10 | 0.00 | 6.00 | 0.00 | 236.10 |
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| Kinvara 5 Miles: 79.00 | Saucony Kinvara 4 Miles: 19.00 | Kinvara 2 White/Blue Miles: 20.80 | Mizuno Musha Miles: 6.50 | Newton Gravity LE Miles: 20.75 | Kinvara 5 Blue Miles: 50.55 | Newton Gravity III Miles: 10.25 | Newton Trainer 5 Miles: 10.00 | Inov-8 Roclite 295 Miles: 19.25 |
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