| 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 | | 258.35 | 0.00 | 4.00 | 0.00 | 262.35 |
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| Mizuno Musha Miles: 37.95 | New Balance Zante Miles: 55.00 | Inov-8 Roclite 295 Miles: 43.75 | Saucony ISO Triumph Miles: 45.50 | Saucony Fastwitch 7 Miles: 17.25 | Kinvara 5 White/Black Miles: 10.25 | Saucony Ride 7 Miles: 41.15 | Kinvara 5 Black/White 2 Miles: 11.25 | Miles With Megan Miles: 9.00 | Yaktrax Miles: 21.30 |
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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: Treadmill - 8 miles mostly easy with 15 minutes moderate
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: Treadmill - 8 miles 50/50 easy/moderate
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| New Balance Zante Miles: 8.00 |
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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: Treadmill - 8.5 miles.
Did a Justin Park-Inspired, Rob Murphy-Approved minutes workout. Slow to start but a decent push at the end.
3 x 10 minutes @ 7.5, 8, 8.5
10 minutes @ 9.0
15 minutes minutes @ 9.5
5 minutes @ 8
I ran many miles between 9-10 minute pace from May to October. I'm running a little more moderately as I feel like it as I bump my mileage back up over the next three weeks. I'll probably loaf on the trails tomorrow. As I called it last year when I was down about the job market, "playing in the woods."
I'm feeling better now that I'm back to running. The full week off after a marathon helps my body but it kills me mentally. It's like going 100MPH and jacking on the brakes. Had a hard time getting out of bed this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| PM: 11.25 miles on the trails. 1100 feet of gain.
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| Inov-8 Roclite 295 Miles: 11.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: Treadmill - 4.5 miles. I broke the treadmill.
There's an issue with the electronics that complex fixes and then it craps the bed again. Somone's kid was in there running around driving me insane. I was going to hop on the bike but the guy who stands in there not exercising was using it for an armrest. I left pretty ticked, mostly at myself for my inability to get up early and out the door.
I skipped out on the Rocky 50k today. Too close to a marathon even if the plan was to run roughly at 8:00 minute pace. I'll try to get 31 miles in on January 24.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles.
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| Saucony ISO Triumph Miles: 7.25 |
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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: Treadmill - 8.5 miles in about 61 minutes
10 minutes @ 7.5, 8, 8.5, 9
5 minutes @ 9.2, 9.4
5 minutes @ 8
5 minutes with strides
Planned to go 5 minutes at 9.6 and 9.8 but I was hitting AT pretty good and called it a day.
Did about 10 minutes on the elliptical in reverse to work the glutes and hamstrings after.
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| Saucony Fastwitch 7 Miles: 8.50 |
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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 moderate, 7:06 average
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| New Balance Zante Miles: 8.50 |
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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 |
| PM: 10.5 miles mostly easy. 52 but dry and chilly. I'll take it.
Faster mile (6:36) to close. That was my slowest split in Philly Marathon and it was uphill into a good headwind.
Philadelphia Marathon finish: why has my left wrist gone limp?
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| Saucony ISO Triumph Miles: 10.50 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| PM: Treadmill - 8.25 miles.
Light, impromptu workout. 2.5 up, 4 x 1 mile @ 6:15 w/ quarter jogs, cooled down to 60 minutes. Not much of a workout but I just didn't feel like plodding. Just a little something to knock out the cobwebs. Probably another month before I get into a more structured workouts schedule, but we shall see.
#busttherust #burnthelard
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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 |
| PM: Trails - 14 miles. Just over 2 hours.
Did one faster mile on a relative flat section with some rocky segments in 6:45 to steal a Strava CR. About 60 degrees. As I was coming through one of the parking lots a hipster was pulling an arrow out of a tree. Apparently he was doing some bow and arrow practice Weatherman-style across the path I was running. A very weird sight. #keepphillyweird.
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| Inov-8 Roclite 295 Miles: 14.00 |
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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 |
| PM: 10.25 miles. Just under 70 degrees. Went shirtless for a while.
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| Kinvara 5 White/Black Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 18.5 miles on the trails. 2000+ feet of gain.
Went with the Wanderers. We dropped some guys off after 10 miles. Went with Preston as long as I could manage. He had a pretty good supply of fuel and water. I went depletion-style (no breakfast, no gels, no water) and even though it was only 18 miles I spent 2:50 running and 2:58 on my feet. I turned around at ~15 miles because I was worried finishing the 3rd corner would leave me not able to get back (the run is called a 4 corners run because it uses all 4 corners of the park and is about 24 miles).
I think this convinced me a technical 50k is not on my bucket list anytime soon.
I saw a black squirrel close up.
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| Inov-8 Roclite 295 Miles: 18.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles slow. Legs are pretty dead from yesterday. I would be suspicious if they weren't.
PM: 50 minutes on the elliptical
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| Saucony Ride 7 Miles: 8.00 |
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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 |
| PM: 9 miles easy. Feeling pretty crappy in general.
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| Saucony ISO Triumph Miles: 9.00 |
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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 |
| PM: 11 miles.
Fair to partly crappy. Felt a little bit better affter 7 or 8 miles. Played "if the light turns green I'll do the long version of this route." It did, so I went on.
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| New Balance Zante Miles: 11.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| PM: Treamill - 8.7 miles in 60 minutes + 20 minutes on the elliptical
(All at 1.5 %)
5 minutes @ 7.5, 8.0
10 minutes @ 8.5
35 minutes @ 9.0
5 minutes @ 9.5
20 minutes on the elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| PM: Treadmill - 8.75 miles in 60 minutes + 15 minutes on the elliptical
(All at 1.5 %)
5 minutes @ 7.5, 8
20 minutes @ 8.5
10 minutes @ 9.0
10 minutes @ 9.3
10 minutes @ 9.5
15 minutes on the elliptical
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| Saucony Fastwitch 7 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| PM: 11.25 miles easy.
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| Kinvara 5 Black/White 2 Miles: 11.25 |
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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.
Hip has been a little creaky the last three days or so. Feels fine running.
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| Saucony ISO Triumph Miles: 8.50 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate pace down to marathon pace - averaged 7:06. Did 3 brief strides.
Breathing was pretty high but my first few miles were quick for me. Hard to believe a month ago or so I was running 21 miles at this pace and four weeks ago I ran 26.2 miles 2 seconds faster average than my fastest mile today, which was 6:24.
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| New Balance Zante Miles: 10.00 |
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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 |
| PM: 10.25 miles.
Weight is getting down to off-season range. I'll likely mess that up spending 10+ days at my parents'. At least there is no real snow in the forecast so I can get my miles in.
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| Saucony Ride 7 Miles: 10.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Travel day to Maine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Lunch - 4.1 miles moderate. Didn't make time to fit in more.
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| Saucony Ride 7 Miles: 4.10 |
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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.
53 degrees and sunny. A rare day in Maine for Christmas. Run was not super pleasant given the amount of crap I ate. Usually it doesn't bother me but the OJ and jelly beans were beating me up.
Merry Christmas, FRB!
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| Saucony Ride 7 Miles: 7.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles. Did 4 out and back with Megan then did another 10k fairly steady. 43 degrees and sunny.
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| Miles With Megan Miles: 4.00 | Saucony ISO Triumph Miles: 10.25 |
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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 |
| AM: rainy and freezing. We are headed to Get Air in Portland for my nephew's birthday. My hand is bandaged because my sister's dog decided he didn't like me, bit my hand, then came after me. I landed two good haymakers on the brute before Megan and family broke us up. I tried scolding him to get him away, but that method doesn't work. Punching him in the head didn't either. Few small puncture wounds and a scrape on my thumb. I could see how getting bit in the leg while running would hurt.
PM: 7.5 miles easy. A little freezing rain. Felt okay for a 4 slice lunch. Had fun jumping on the trampoline and dunking. I pulled out some classics: the Dee Brown, between the legs, double ball dunks.
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| New Balance Zante Miles: 7.50 |
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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 |
| Off. My blogiversary. Just didn't get out. Looked everywhere for some winter weather shoe attachments. I could only find Yaktrax, which wasn't what I wanted. That's why I just order stuff online.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles easy. 5 with Megan.
Around 20 degrees and windy with some sleet. Enjoyed the run. Yaktrax weren't necessary, but I wanted to test them. They are just okay. I think they will be good with all the ice in Philadelphia if winter ever hits there.
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| Miles With Megan Miles: 5.00 | Saucony Ride 7 Miles: 11.30 | Yaktrax Miles: 11.30 |
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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 |
| PM: 10 miles easy.
A little slippery toward the end. I nailed my ankle bone with a Yaktrax. It's worse than my screw shoes for sure. #ouchies
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| New Balance Zante Miles: 10.00 | Yaktrax Miles: 10.00 |
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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 |
| Probably no run today. I hate to end the year on a zero but I just don't feel great mentally and I've had a bit of a cold the last three days. My hip has also been a bit unstable. I jumped to try to grab the rim at a basketball game and I had a sharp pain when I landed. It feels fine running unless the ground is unstable. It's been making itself known here and there. No pain just unstable.
Happy New Year.
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 258.35 | 0.00 | 4.00 | 0.00 | 262.35 |
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| Mizuno Musha Miles: 37.95 | New Balance Zante Miles: 55.00 | Inov-8 Roclite 295 Miles: 43.75 | Saucony ISO Triumph Miles: 45.50 | Saucony Fastwitch 7 Miles: 17.25 | Kinvara 5 White/Black Miles: 10.25 | Saucony Ride 7 Miles: 41.15 | Kinvara 5 Black/White 2 Miles: 11.25 | Miles With Megan Miles: 9.00 | Yaktrax Miles: 21.30 |
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