| 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 | | 59.00 | 0.00 | 1.00 | 3.00 | 63.00 |
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| Newton Trainers 3 Miles: 18.00 | Newton Trainers Miles: 6.50 | Newton MV2 Miles: 10.69 | Saucony Kinvara Miles: 7.60 | Newton Trainer 4 Miles: 13.60 | Newton Trainers 2 Miles: 6.61 |
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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 |
| Last night I decided to take the day off, after overthinking it while doing a pile of dishes. 3 weeks on with mileage slightly above last buildup's overall average with 1-2 workouts a, a medium long run, and a shorter long-long run. I think I'll cut back about 10% this week, and go up to 75-77 for the weeks of February, continuing to be very consistent about my mileage while still doing 2 harder efforts a week (aerobic tempo or V02 max + a LT workout). Happy Sunday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 1.00 | 0.00 | 18.00 |
| Out and back on 231and W 500 S (weird Midwest direction/numbering) - 18 miles, averaged 7:38 w/ mile 15 @ slower end threshold (6:34). My Garmin was calculating current pace pretty slowly so I feel like that was off, but it really doesn't matter; no records (personal or world) were broken.
52 degrees and 100% humidity. Some fog on the way back. I was soaked.
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| Newton Trainers 3 Miles: 18.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Old Standby - 6.5 miles, no watch (I'm guessing too fast for recovery, but I had a blast)
60 degrees and pouring. I made at least a dozen "water crossings" due to the standing (and at times moving) water. But I guess I always tried to ford the river rather than hire someone to cross it when I played Oregon Trail.
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| Newton Trainers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.69 | 0.00 | 0.00 | 3.00 | 10.69 |
| Windy and rainy (steady rain and 20-30 mph winds to start), but I wasn't sure the weather would be good (or better) for speed work later in the week, so I decided to pound the pavement on the golf course section of the Wabash Trail. 3.25 mile warmup + routine, then 12 x 400 @ 2-3 mile pace w/ 200 recoveries. Goal was to be between 85-87.5, which should be 5:50-5:40. Reps were 85, 87.7, 87.2, 88.3, 85.9, 84.6, 87.1, 84.9, 86.1, 86.4, 85.2, 80.7, averaged 85.7 about 5:42-5:43. 3 mile cool down with frozen arms.
Effort was hard, but not super tough. I feel like I could have run harder, but I got the proper stimulus without getting cute. My last 400 workout was in August and I averaged 93.1 for 10 reps with 1:45 recoveries. Today I did 12 with 1:00-1:06. I forget that I actually like 400s. | |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| North side - 7.6 miles, averaged 8:19 |
| Saucony Kinvara Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Loop around the south side - 13.6 miles, averaged 7:43
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| Newton Trainer 4 Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.61 | 0.00 | 0.00 | 0.00 | 6.61 |
| North side - 6.6 miles, averaged 8:44
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| Newton Trainers 2 Miles: 6.61 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 59.00 | 0.00 | 1.00 | 3.00 | 63.00 |
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| Newton Trainers 3 Miles: 18.00 | Newton Trainers Miles: 6.50 | Newton MV2 Miles: 10.69 | Saucony Kinvara Miles: 7.60 | Newton Trainer 4 Miles: 13.60 | Newton Trainers 2 Miles: 6.61 |
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