| 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 | | 260.60 | 15.00 | 2.00 | 1.00 | 278.60 |
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| New Balance Zante Miles: 89.60 | Kinvara 5 Black/White 2 Miles: 73.10 | Saucony ISO Triumph 2 Miles: 45.40 | Nike Lunar Racer Miles: 70.50 |
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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 |
| Off. Took two naps.
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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 |
| PM: 12 miles easy to moderate.
Felt better than the 48-hour funk I just emerged from.
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| New Balance Zante Miles: 12.00 |
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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 |
| PM: 12 miles.
Fairly certain I am going to training for my first ultra. It's a 33.5 mile race in western Michigan. It's flat, point-to-point, and on packed trail. I've been going back and forth for a while about racing plans and I don't have the time to do my typical marathon training (running twice a day most days) and with a workout day and some long long runs each I think I can get into decent shape.
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| Kinvara 5 Black/White 2 Miles: 12.00 |
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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 |
| PM: 12 miles
Had a complete meltdown with a family whose dog was chasing me. It turned out to be a young dog, but I couldn't see with my headlamp. Dogs aren't allowed in that park. My throat is a bit sore from screaming and swearing. It's the only place here I feel comfortable running and any other place I have to drive to, which I don't have time to do. Felt like they were taking that away from me, and I got really angry. |
| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles, averaged 7:03
4 up/2 down
10-mile tempo in 65:12 (6:31 pace)
Keep the effort above aerobic threshold so that the effort was "could push on for a few more miles." Mostly hung out in the mid- to low-6:30s with a faster mile at 6:14 on the end.
I'm not really sure what my approach should be for flat ultra training. Presumably similar to marathon training with longer long runs and slightly slower, but longer tempos. I'll also alternate in some progression runs like the ones I have been doing so I get into the LT zone.
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| New Balance Zante Miles: 16.00 |
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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
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| Kinvara 5 Black/White 2 Miles: 10.00 |
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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 to moderate.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles easy, averaged 7:36
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| Kinvara 5 Black/White 2 Miles: 16.00 |
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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
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| Nike Lunar Racer 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 | 1.00 | 10.00 |
| PM: 10 miles.
Did a fast last mile in 5:36. I think my fastest Michiagn mile and probably my fastest since April or possibly May.
Dead tired from working very early and tutoring late.
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| Saucony ISO Triumph 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM: 4 miles easy
Ran in the snow and dark. Wasn't feeling it, so I just ran 4. Icy snow cutting into my eyes. The Yaktrax I have kind of suck. Screw shoes are much better but don't last if you run on dry pavement at all. I'm thinking of a pair of Katoolas.
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| Kinvara 5 Black/White 2 Miles: 4.00 |
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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 80 minutes on the treadmill.
+ very light core
Started at 8.0 and increased .2 every mile through the hour. Couldn't quite hold 10.0 and cut the pace back down for the last two minutes.
Signed up at Planet Fitness. I think it will work for my needs, and it's cheap enough that I don't feel guilty.
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| Nike Lunar Racer Miles: 11.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| PM: 8.6 miles on the treadmill in 60 minutes.
Waited on a tired for the car and didn't have time for any more so I ran more moderately than I might have otherwise.
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| Kinvara 5 Black/White 2 Miles: 8.60 |
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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 on the treadmill in 76 minutes
Did a progression run of something like:
5' @ 7.5
15' @ 8.0
15' @ 8.5
15' @ 9.0
10' @ 9.5
16' @ 7.5
+ short core work session
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| Nike Lunar Racer Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles in 70 minutes on the treadmill, mostly easy with a mile at 10.0 at the top of the hour to boredom bust.
Not a great week. Mileage has been up and down. That's okay overall as I'm not needing to be as committed as I usually am but I still don't like it.
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| New Balance Zante Miles: 9.00 |
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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 in 75' on the treadmill + 10' on the StairMaster
Did some hills: 10' up @ 1.0 them 8.0 @ 2.0, 3.0, 4.0, 3.0, 2.0. Strides after the hour.
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| Nike Lunar Racer Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| PM: 10.3 miles in 73:20 on the treadmill.
+ core
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| New Balance Zante Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles on the treadmill in 2:10
First hour was fairly easy. I ran 8:30 pace for a while until my legs came around and did 9.0 from 50 minutes to the 2-hour mark (70 minutes total) after resetting the treadmill.
Officially my longest distance (but not time) on a treadmill. I hope I get some breaks in the weather because running for three to three and half hours on the treadmill will take some concentration.
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| Kinvara 5 Black/White 2 Miles: 18.00 |
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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 |
| Off. Worked early and went home for a long nap. Woke up testy and didn't feel like driving back to the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| PM: Treadmill - 10.3 miles in 75 minutes. Did some strides.
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| New Balance Zante Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| PM: Treadmill - 9 miles. Pulled workout.
Woke up with a sore throat and cold.
Got through 5 miles of warmup. Got through 3 miles of a 60-minute tempo and could feel things going south and finished 4 miles. Did 35 minutes on the StairMaster.
+ core
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| Nike Lunar Racer Miles: 9.00 |
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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 |
| Feel lousy. Didn't get much sleep and none of it quality. Took a nap after work and decided running wasn't going to help. I usually just run, but I don't think you gain much.
Training is already looking too inconsistent for what I wanted to do for my first ultra (33.5 miles) in April. I think I'll do what I can and see what happens. I know I can complete the distance but of course that's not the only goal.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Still have a cold and feel run down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: 4.5 miles easy
The park is closed so outside running likely won't happen unless I drive somewhere. Blah. Nice to get some air. Still feeling sick but better.
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| Kinvara 5 Black/White 2 Miles: 4.50 |
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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 |
| Off. Megan and I were in Toledo and we were going to go to the park, but I got up late and put sme christmas magic in my coffee. We had a nice time at her parents'. A belated Merry Christmas to FRB. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM: Treadmill - 9.5 easy in 77:20ish Cold is still present but getting better. |
| New Balance Zante Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 1.40 |
| PM: 1.4 miles
I was excited to go to Paint Creek Today. I thought with all the rain and 50-degree temps with low fog that the trail would be clear. Thick, chunky ice. Didn't feel like slipping through a run and was too off mentally to go to the gym. Feeling pretty bi-polar with my runnining the last 6-8 months.
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| Saucony ISO Triumph 2 Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| PM: Treadmill - 12 miles in 88:20 w/ 2 miles @ 10 MPH
Happy blogiversary to me! 5 years. I appreciate all the advice in its various forms over the years. I like Strava but I consider this my training journal/diary of existential laments.
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| New Balance Zante Miles: 12.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: Treadmill - 12 miles in 1:32:something. 60' easy then 32' moderate Megan met me at a brewery down the street called Brown Iron Brewery. We don't go out much, but the food we've had here has been lackluster. This was excellent and I was pleased. We had burgers. I had some ridiculous thing topped with smoked pork, bacon, and a fried egg. Great selection of beers too. This area is growing on me. Slowly. |
| Saucony ISO Triumph 2 Miles: 12.00 |
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| | Comments(1) |
| | 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 on the treadmill in 78:30. Did some strides.
Still have a cold that won't go away.
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| New Balance Zante Miles: 10.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| PM: 20 miles on the treadmill in 2:25-2:27 (I forgot the exact time)
Considerably lower mileage Thanh 2015 (about 700 miles worth) or 2013 and 2014, but I had a lot of zeros this summer. I'm doing a top 10 runs of 2016 and a brief reflection but that won't be for a day or two.
Happy New Year. Be safe and enjoy.
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| Nike Lunar Racer Miles: 20.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 260.60 | 15.00 | 2.00 | 1.00 | 278.60 |
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| New Balance Zante Miles: 89.60 | Kinvara 5 Black/White 2 Miles: 73.10 | Saucony ISO Triumph 2 Miles: 45.40 | Nike Lunar Racer Miles: 70.50 |
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