| 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 | | 103.10 | 0.00 | 6.30 | 0.00 | 109.40 |
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| Altra Escalante Miles: 6.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.30 | Saucony Kinvara 5 Blue (Vault) Miles: 53.20 | Saucony ISO Freedom Miles: 18.30 | Altra One V3 Blue Miles: 6.60 | Saucony ISO Freedom Black/Green Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM/Lunch: 8.3 miles, averaged 10:53. HR 124.
9 degrees with 17MPH gusts. It actually wasn't bad as I was dressed perfectly. It snowed yesterday, but not too much. I did run through some drifts that were annoying, but the sun was out and I enjoyed it. Just didn't want to run on the treadmill at recovery effort.
PM: 6 miles in 63’ on the treadmill. HR 123.
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| Altra Escalante Miles: 6.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| AM/Lunch: 8.3 miles, averaged 9:00. HR 138.
5-6 degrees to start. Less wind than yesterday. Roads clearing out in places, but I ran at the park.
PM: 6.5 miles in 65' on the treadmill. HR 138.
Did 40' @ 5% incline.
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| Saucony Kinvara 5 Blue (Vault) Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 6.30 | 0.00 | 17.10 |
| AM/Lunch: 17.1 miles on the treadmill in 2:21. HR 152.
20 x 2' On/Off
Warmed up 4 miles with some strides. Decided to work into the workout, knowing I have been much slower on the treadmill than the roads. Started at 9.0MPH and worked my way to 9.5MPH and stayed there for the middle 10 reps before cutting down the last 5 from 9.6-10.2 MPH. Basically ended up around the fast end of marathon pace for the average. Cooled down 25'. I think I went through 40 ounces of fluid. Maybe more.
PM: Off.
Night: AIS, PT, and Pushups
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| Saucony Kinvara 5 Blue (Vault) Miles: 17.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| AM: 8.3 miles, averaged 10:09. HR 127.
33 degrees, rain, slush, puddles, and ice. After skating out the door on my first attempt out, I grabbed my Katoolas, which were necessary.
PM: 6.3 miles in 65' on the treadmill. HR 126.
Did weights after:
Chest press 1 x 15 @ 50# + 2 x 15 @ 55#; Pull down 3 x 15 @ 70#' Rows 3 x 10 @ 50#; Shoulder press 3 x 15 @ 30#
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| Saucony ISO Freedom Miles: 8.30 | Saucony Kinvara 5 Blue (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.80 | 0.00 | 0.00 | 0.00 | 16.80 |
| AM: 10.2 miles, averaged 8:44. HR 132.
Good amount of ice at the park, but I ran on it here and there and dodged it when necessary. 8-9' pace feeling truely easy today.
Turned 34 today. Entering my 9th year of running. I think I have my fastest times ahead of me. I hope. If not, I'll just run and retire and become a mostly full-time cyclist.
PM: 6.6 miles on the treadmill in 55:30 w/ blasts
10 x 8” Hill Blast w/ 3’ Walkabout Recovery
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| Altra One V3 Blue Miles: 6.60 | Saucony ISO Freedom Black/Green Miles: 10.20 |
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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, averaged 8:53. HR 132-135.
Skipped my spin class and lunch run as I was very hungover. Should have been more sensible. Got out late and got it in. Wind was sharp. Wind chill was -1. HR monitor off from miles 6-10.
Night: AIS, PT, and pushups
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| Saucony ISO Freedom Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| PM: 21.5 miles, averaged 7:16. HR 156.
Drove to Stony Creek as I know they keep the paths clear. It was darn near perfectly clear. Felt just kind of meh most of the time. The schedule called for 20 miles at whatever felt right. Earlier this week I planned to do 21.1 miles/34k for 34, so that is what I did with a little extra for 34.6K. Hit some 6:40s in the second half of the run. Legs didn't have much pop, but I got some rolling terrain in and 2:36 on my feet, so that was good.
It was in the mid- to upper-teens with some sharp winds off the water at times (as is always the case).
Night: AIS and PT
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| Saucony Kinvara 5 Blue (Vault) Miles: 21.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 103.10 | 0.00 | 6.30 | 0.00 | 109.40 |
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| Altra Escalante Miles: 6.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.30 | Saucony Kinvara 5 Blue (Vault) Miles: 53.20 | Saucony ISO Freedom Miles: 18.30 | Altra One V3 Blue Miles: 6.60 | Saucony ISO Freedom Black/Green Miles: 10.20 |
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