| 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 | | 62.00 | 9.00 | 0.00 | 0.00 | 71.00 |
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| Newton Trainer 5 Miles: 17.00 | Newton Trainers 3 Miles: 16.40 | Newton Trainer 4 Miles: 23.00 | Newton Trainers 2 Miles: 7.30 | Saucony Kinvara Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| 9th street to the Heritage Trail and across the river, up Happy Hallow Hill and around campus - 17 miles, averaged 7:54 Wanted the overall pace to be a bit faster, but I think this route has a good bit more climb than my usual one. Miles 9-16 were fairly steady (about 20-30 seconds slower than MP). Time on my feet, I suppose.
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| Newton Trainer 5 Miles: 17.00 |
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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 |
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North side - 6.3 miles, averaged 8:42
11 degrees with gusting winds 19 gusting to 32 MPH. Not too bad, but into the wind I ran like a pirate for a while, and then ran with my hands in my jacket to practice some armless running and keep my hands warm (I hate bulky gloves). |
| Newton Trainers 3 Miles: 6.30 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| Ran down 18th street and turned around in a complex and came back w/ a few detours - 12 miles, averaged 7:25. Warmed up 2 miles, then did 8 mile AT tempo, and 2 mile cool down. Splits: 7:10, 7:05, 7:05, 7:02, 6:59, 6:57, 6:54, 6:53 (7:00.6 average) 13-14 degrees with winds 13-20 mph. The sun was nice at least. |
| Newton Trainer 4 Miles: 12.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Vinton woods loop w/ some variations - 10.1 miles averaged 8:01
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| Newton Trainers 3 Miles: 10.10 |
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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 |
| Heritage Trail to Davis Ferry out and back - 11 miles, averaged 8:08 Managed to fit in one more good fall before officially turning 28 years old. Thankfully I was fully geared up. The trail is finally frozen and quite hard and uneven with frozen footprints. A pretty good "ahumph," a few brief stars and moments of embarrassment, and I was on my way again. Smacked my knee, but everything feels like it still connected.
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| Newton Trainer 4 Miles: 11.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| North side - 7.3 miles, averaged 7:45 |
| Newton Trainers 2 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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South side - 7.3 miles, averaged 7:50. Did some hard effort extended strides on the way back about a third mile between 5:25-5:35, and then shorter pickup around 5:15-5:03. I always notice a big change from 5:25 to 5:00, and less of one from 5:50-5:25. This makes sense I guess, the change in pace number wise is the same but the effort and body movement is very different. Need to stop fearing sub-6.
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| Saucony Kinvara Miles: 7.30 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.00 | 9.00 | 0.00 | 0.00 | 71.00 |
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| Newton Trainer 5 Miles: 17.00 | Newton Trainers 3 Miles: 16.40 | Newton Trainer 4 Miles: 23.00 | Newton Trainers 2 Miles: 7.30 | Saucony Kinvara Miles: 7.30 |
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