| 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 | | 55.64 | 6.00 | 8.00 | 0.36 | 70.00 |
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| Loose Dogs Miles: 1.00 | Newton Trainer 5 Miles: 22.56 | Newton Trainers 3 Miles: 6.75 | Newton Trainer 4 Miles: 11.20 | Saucony Kinvara Miles: 15.29 | Newton MV2 Miles: 14.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| North side loop then long version of Jefferson High loop - 14.25 miles, averaged 8:02 Miserable run. No energy. Stopped and walked the last 1.5-2 miles and couldn't breathe. I guess I shouldn't be surprised with my lack of energy with this cold or whatever it is. |
| Loose Dogs Miles: 1.00 | Newton Trainer 5 Miles: 14.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 9th Street to Heritage Trail out and back - 6.75 miles, averaged 8:21
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| Newton Trainers 3 Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 6.00 | 2.00 | 0.00 | 11.20 |
| Jason's mucus buster tempo (sexy, right?). Ran down 231 and back for most of the run - 11.2 miles, averaged 7:13 w/ 8-mile fast finish tempo. Splits 7:20, 7:03, 7:03, 6:49, 6:50, 6:53, 6:27, 6:33. 3.2 between warm up and cool down. A beautiful day. 40 and mostly sunny. Pleased to be hitting lower 6 minute range after 8 miles this early (15 weeks to my target half and 19 to my next marathon) and just recovering from my first sickness is two years. |
| Newton Trainer 4 Miles: 11.20 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.88 | 0.00 | 0.00 | 0.36 | 8.24 |
| 9th out and back to Canal and up Union - 7.61 miles, averaged 8:14 + 6 x 100m strides 48 degrees and sunny in a short-sleeved shirt and shorts. 50s in the next few days then the cold is back, but nothing serious.
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| Saucony Kinvara Miles: 8.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
| South side, just tooling around - 8.31 miles, averaged 7:54 Feeling like a runner again, most especially when townies walking around downtown say "you go boy" and appear to mean it. I gave the guy a nod and a slayer and moved on.
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| Newton Trainer 5 Miles: 8.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 6.00 | 0.00 | 14.20 |
| 3.1 miles to Courtland area, drills, and strides, then 8 x 1200 @ LT w/ 400 recovery (they were actually standard measurement, but more digits and fewer decimals make it look harder :)). There was a good bit of wind, so I figured getting down to 6:18-6:20 or faster wouldn't do me any good, so I planned on 4:45-4:50 (6:20-6:28) would be fine and even 6:30 would still be fine into the wind. Ended up scattered with paces, but I guess the terrain varies just a touch: 6:24 (4:48.0), 6:26 (4:49.4), 6:23 (4:46.9), 6:24 (4:48.3), 6:29 (4:51.8), 6:26 (4:49.2), 6:24 (4:47.8), 6:20 (4:45.1). Averaged 4:48.3 or 6:24.
3.35 mile cool down. Beautiful day for the 11th of January. 54 and Sunny even at 5:33 PM Throat was a bit dry and swollen, but I made it through. Effort was comfortably to moderately hard. End of last two repeats were quite hard as would be expected. Last fall this would have been about 15k pace or a touch faster I think, so I am pleased with being here at the start of this cycle since I know it will drop. | |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Out and back on 9th, out and back on the Heritage trail, and back - 7.05 miles, averaged 8:32 |
| Saucony Kinvara Miles: 7.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.64 | 6.00 | 8.00 | 0.36 | 70.00 |
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| Loose Dogs Miles: 1.00 | Newton Trainer 5 Miles: 22.56 | Newton Trainers 3 Miles: 6.75 | Newton Trainer 4 Miles: 11.20 | Saucony Kinvara Miles: 15.29 | Newton MV2 Miles: 14.20 |
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