| 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 | | 98.45 | 4.00 | 7.75 | 0.00 | 110.20 |
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| Saucony ISO Freedom Miles: 17.00 | Saucony Kinvara 5 Blue (Vault) Miles: 25.40 | Altra One V3 Blue 2 Miles: 10.00 | Altra Escalante Miles: 13.60 | Altra One V3 Blue Miles: 7.00 | Saucony Kinvara 5 Teal (Vault) Miles: 28.90 | Saucony ISO Freedom Black/Green Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Lunch: 8.7 miles, averaged 10:03. HR 128.
Upper 40s. What a mess: slush, snow, puddles, etc. The park was not runable due to ice, mud, etc.
PM: 6.4 miles, averaged 9:57. HR 125.
Wore a t-shirt. It was quiet given the Super Bowl, which I would like to have watched but I had dinner and food prep and class planning to do.
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| Saucony ISO Freedom Miles: 8.70 | Saucony Kinvara 5 Blue (Vault) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Off.
Got up at my intended time, fed the cats, and went back to bed. Didn't sleep that well after, so I should have just went out.
PM: 10 miles, averaged 9:06. HR 130.
Rainy and windy but not too cold. Legs were dead.
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| Altra One V3 Blue 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 6.75 | 0.00 | 19.00 |
| Noon: 19 miles, averaged 7:59. HR 148.
20 x 2' On/Off
Warmed up trying to decide which spot I wanted to do the workout. I did not want to do fast stuff on concrete, so I went to the park, which was runnable but not ideal footing for faster stuff, so I popped back on into the neighborhood and did it on a 1-mile square I marked out when we first got here. 4 miles up with strides.
Workout went quite well, but not as fast as I would like to be but it is as fast as I am. I can run forever and I can run a long time between 6:40-6:15 pace, but I really can't sustain sub-6 for very long it seems. Marathon training and 100-mile weeks I surmise.
Cover 6.75 miles in the 40 minutes, so just under 6' pace or about 10-15 seconds faster than marathon goal pace. Cooled down 4.25 miles.
I slept 12 hours last night. I worried it was the onset of a depressive episode, but I think I was just beat and my body told me to rest.
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| Saucony Kinvara 5 Blue (Vault) Miles: 19.00 |
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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: 8.3 miles, averaged 10:13. HR 123.
Didn't sleep well or much, but felt good for a recovery day. Ice pelting the window woke me up. I was going to head to the gym as the roads were rough in places, but the temp was coming up so I figured it was safer to drive later. With my Katoolas the footing was no problem. A thick layer of clustered sleet, so it wasn't smooth. Sidewalks on campus were very slippery. Students (and I) sliding everywhere. One student behind me fell.
PM: 6.6 miles in 65' on the treadmill. HR 127.
Did captain's chair and weights after. Pec Flys 3 x 15 @ 60#; Chest Press 3 x 12 @ 70#; Pull Downs 3 x 15 @ 75#; Seated Rows 4 x 15? @ 55#
Night: AIS and push-ups
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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 | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM: 8.3 miles, averaged 9:41. HR 125.
Pretty icy at the park. Should have stayed on the roads, but any sidewalks would have been even worse. A weird, wet fog rolled through. It made my perception almost hallucinatory to look into. Got a solid night of sleep. Felt decent but slow on the run.
PM: 7 miles on the treadmill.
8 x 10" Hill Blast w/ 3' Walkabout Recovery
5-mile progression from 6.0 to 9.5 up to 10.0. Hill Blasts. 2-mile cool down. Felt good to get the arms swinging and knees up. I skipped this one last week.
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| Altra One V3 Blue Miles: 7.00 | Saucony Kinvara 5 Teal (Vault) Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| AM/Lunch: 8.3 miles, averaged 8:55. HR 129.
Very windy.
PM: 7 miles in 70' on the treadmill. HR 130.
Kind of grumpy. Accidentally hit the Stop button, which always drives me insane. Rest and after 25' or so, I played a game of changing the incline any time the song changed. Worked well. I started at 1.5% as I always do and increased .5% until I hit 7%. Good for working your knee drive/lift. Felt better after.
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| Altra Escalante Miles: 7.00 | Saucony ISO Freedom Black/Green Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 4.00 | 1.00 | 0.00 | 20.60 |
| Noon: 20.6 miles, averaged 7:21. HR 153.
14-Mile Progression
The workout was supposed to be 14 miles at 40 seconds slower than marathon effort, which I assumed was just "moderate," or not quite into easy end of marathon effort but around or slightly faster than honest easy. It started about right and then I just clicked stuff off and pushed the last 4-5 miles and felt strong even in the sloppy areas of the park with mud. 3 mile warm up, then 14 miles starting at 7:26 and working down to 6:00 for the final mile, then 3.6 miles down.
Progression Portion: 7:26, 7:26, 7:11, 7:13, 7:06, 7:03, 6:56, 6:46, 6:45, 6:29, 6:24, 6:20, 6:13, 6:00
Felt quite strong today even with lots of miles in the legs and a lot of climbing yesterday afternoon/evening. I felt like I was holding back most of the workout. The last mile was fairly tough, but not a killer. HR was 173 on that one so not really working too hard.
Megan and I are headed to Ypsilanti to meet some friends. I am going to have a ridiculous burger I would imagine.
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| Saucony Kinvara 5 Teal (Vault) Miles: 20.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.45 | 4.00 | 7.75 | 0.00 | 110.20 |
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| Saucony ISO Freedom Miles: 17.00 | Saucony Kinvara 5 Blue (Vault) Miles: 25.40 | Altra One V3 Blue 2 Miles: 10.00 | Altra Escalante Miles: 13.60 | Altra One V3 Blue Miles: 7.00 | Saucony Kinvara 5 Teal (Vault) Miles: 28.90 | Saucony ISO Freedom Black/Green Miles: 8.30 |
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