| 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 | | 24.70 | 0.00 | 0.00 | 0.00 | 24.70 |
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| Saucony ISO Freedom 3 #2 Miles: 5.80 | Altra Rivera Miles: 19.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| AM: 5.8 miles, averaged 11:20. HR 128.
Got a light dusting of snow, which made things even more slippery. Managed to stay up for the most part, until some guy decided he wanted to walk on the wrong side of the path, then I kicked an ice block and rolled. Kept going. Much easier than crashing a bike at 25-30 MPH and breaking an elbow.
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| Saucony ISO Freedom 3 #2 Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 miles, averaged 10:46. HR 132.
Roads were covered. The slight hill on the neighborhood loop was like running in sand. I think this was the day I broke out my Katoola nanospikes. Screw shoes weren't cutting it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch: 7 miles, averaged 9:23. HR 145.
65' w/ 20' steady. 8' pace @ 163 BPM. It was quite slippery. Out and back on the safety paths. Worked out.
PM: 90' on the trainer. 15' @ 204W. HR 127. 75' @ 231W. HR 157.
Second workout of the day. 6 x 5' @ ~105% w/ 3' recoveries. Boys when to their friends so I got some work in and then jumped on the trainer. Averaged 315.8 W/170.6 BPM, goal was around 320-325, but that was pushing it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| AM: 5.9 miles, averaged 11:05. HR 129.
Recovery. Roads and paths still covered.
Night: 60' on the trainer. 112W. HR 94.
More recovery. Much easier to ride after dinner than run.
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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 |
| PM: 100' on the trainer. 236W. HR 148.
90' tempo 5' up/5' down
Around 245-250W for the tempo @ ~149 BPM, which I was pretty happy with. Didn't measure the actual 90' interval but have a good idea based on segments and the HR lap from my Polar. Felt really strong and my HR stayed quite low.
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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 |
| AM: 100' on the trainer. 179W. HR 120.
Took it easy, kept the HR low. Didn't quite get my planned two hours, but this was just fine. Boys went to their friends. I took care of a few light domestic things, such as returning bottles and setting some mouse traps in the attics.
I feel like my fitness has increased a good deal over the last month. Running is coming along slowly, but I am enjoying it and that is all I care about.
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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 |
| AM: 180' on the trainer. 230W. HR 146.
Strong ride. Did "The Pretzel" in Watopia. Very hilly. Did the route in 2:28 and then just did some other parts of the world to get 3 hours.
I've been rewatching the Walking Dead. The early seasons were great.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.70 | 0.00 | 0.00 | 0.00 | 24.70 |
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| Saucony ISO Freedom 3 #2 Miles: 5.80 | Altra Rivera Miles: 19.60 |
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