| 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 | | 89.40 | 6.00 | 5.40 | 0.00 | 100.80 |
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| Altra Escalante Miles: 22.40 | Saucony ISO Freedom Miles: 16.30 | Saucony Kinvara 5 Teal (Vault) Miles: 22.70 | Altra One V3 Blue Miles: 12.10 | Saucony Kinvara 5 Blue (Vault) Miles: 12.00 | Cross Training Minutes 2019 Miles: 72.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.90 | 0.00 | 0.00 | 0.00 | 14.90 |
| Am/Lunch: 8.3 miles, averaged 10:46. HR 120.
We got a little bit of snow, so even with spikes on I slipped in places with ice underneath a little bit. Roads were better, but I didn't want to take a chance with drivers. 5-8 inches coming tomorrow. Bitter cold to follow. Going to be a tough week.
PM: 6.6 miles in 65’ on the treadmill. HR 125.
Felt very good. Did weights after:
Pec Flys 3 x 15 @ 50#, 55#, 60#; Chest Press 3 x 15 @ 40#; Pull Downs 3 x 12 @ 70#; Bicep Curl (Machine 2) 3 x 15 @ 40#, 50#, 65#
Oakland cancelled classes tomorrow.
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| Altra Escalante Miles: 6.60 | Saucony ISO Freedom Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| AM/Lunch: 8.7 miles, averaged 9:16. HR 131.
Snow started later than expected. Ran on covered sidewalks and paths. The 15+MPH winds with icy snow were extremely unpleasant at times.
PM: Off.
It continued to snow quite a bit and I didn’t feel like running at the complex gym as it’s tiny and always way too warm. Going to be on the treadmill the next few days.
Late: AIS
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| Saucony Kinvara 5 Teal (Vault) Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 3.40 | 0.00 | 18.10 |
| AM/Lunch: 12.1 miles in 1:40:30 on the treadmill. HR 155.
20 x 1’ On/Off
40’ warm up w/ strides. Most intervals at 10 MPH. Second half increased to 10.1-10.7 every rep or so. Last one at 11 MPH. Cooled down 20’. Felt pretty strong and as if my leg speed is coming back around.
Did weights after to save time later:
Seated Row 3 x 12 @ 55# (4 positions); Shoulder Press 3 x 15 @ 30#; Tri Press 3 x 15 @ 50#; Bicep Curl (Machine 2) 3 x 15 @ 50#
PM: 6 miles in 60' on the treadmill. HR 127.
Felt great.
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| Altra One V3 Blue Miles: 12.10 | Saucony Kinvara 5 Blue (Vault) Miles: 6.00 |
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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 |
| Lunch/PM: 8 miles in 1:24 on the treadmill. HR 121.
Cold out. Oakland Cancelled today and part of tomorrow for cold/windy conditions. It's basically been a vacation week for me.
PM: 6 miles in 60' on the treadmill. HR 125-129. Monitor off first ~10'.
Varied the incline from 2-4%. It was -8 when Megan and I left the gym. Oakland is closed again tomorrow. It's like an extension of winter break a month later. The days off are nice, but I have work I need to do with students.
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| Altra Escalante Miles: 8.00 | Saucony Kinvara 5 Teal (Vault) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| Lunch: 8 miles, averaged 8:43. HR 136.
-1 w/ -18 windchill. Definitely the coldest weather I've ventured out in. It wasn't terrible. Footing was a little slippery, but mostly fine without spikes.
PM: 7.8 miles in 60' on the treadmill. HR 139.
Did a progression of 10' @ 6.5, 7.0, 7.5, 8.0, 8.5, and 5' each @ 9.0 and 9.5. Not sure if it was a slow mill or if I was just feeling good, but the last 10' felt moderate to just about marathon effort.
A big PR for monthly mileage. Previous record was 402 from September 2015. I hit 462 this month. I averaged 104 miles per week this month. My previous highs in marathon training were 102 peak. I imagine the overall mileage won't increase too much, but the workouts will get more and more marathon specific as I move into March and April.
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| Altra Escalante Miles: 7.80 | Saucony ISO Freedom Miles: 8.00 |
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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 |
| AM: Oakland Spin Class - 72’/HR 130?/Watts 222
Got a good sweat on. Went back to bed after.
Lunch: 6 miles, averaged 8:52. HR 134.
PM: 8 miles in in 63:30 on the treadmill. HR 150.
Night: AIS and PT. Pushups.
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| Saucony Kinvara 5 Blue (Vault) Miles: 6.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.00 | Cross Training Minutes 2019 Miles: 72.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 6.00 | 2.00 | 0.00 | 15.30 |
| PM: 15.3 miles, averaged 7:12. HR 159.
11-Mile Progression in 75'
Today was a 15 mile progression run with the last two miles as a cool down. I drove out to Stony Creek as there are no suitable places to run with the snow. I got a little impatient and just never felt good. The usual wind and rollers beat me up. I was hoping to work in the low 6s or maybe knock of something in the upper 5s but I didn't make it through the 13 miles. I hit 11 miles and just called it and cooled down for the remaining scheduled miles.
After sweating heavily in two gym sessions yesterday and my GI having serious issues yesterday and I'm not suprised I was dehydrated and didn't run well.
7:44, 7:20, 7:02, 6:49, 6:44, 6:43, 6:30, 6:30, 6:27, 6:24, 6:31, 8:31, 8:26, 8:20, 7:51, 7:43 pace for the partial
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.40 | 6.00 | 5.40 | 0.00 | 100.80 |
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| Altra Escalante Miles: 22.40 | Saucony ISO Freedom Miles: 16.30 | Saucony Kinvara 5 Teal (Vault) Miles: 22.70 | Altra One V3 Blue Miles: 12.10 | Saucony Kinvara 5 Blue (Vault) Miles: 12.00 | Cross Training Minutes 2019 Miles: 72.00 |
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