| 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 | | 72.10 | 18.00 | 0.00 | 0.00 | 90.10 |
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| Saucony ISO Freedom Black/Green Miles: 15.80 | Saucony ISO Freedom Miles: 14.50 | Saucony Kinvara 5 Blue (Vault) Miles: 10.20 | Saucony Kinvara 5 Teal (Vault) Miles: 37.40 | Miles With Megan Miles: 4.00 | Saucony Kinvara 6 Miles: 4.00 | Altra Escalante Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Lunch: 9.5 miles, averaged 9:56. HR 125.
Felt like crap. Impending depression I think. Ate like crap today. Went to the skatepark on my BMX bike I got last summer. Felt dumb and old. The last time I went this summer I had a blast.
Meant to go out as typical/planned but was in bed a bit and got 3 inches of snow. Hoping for a big week (110-115) this week. We are on break, but I am not feeling breaky yet. Just need to breathe.
PM: Off.
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| Saucony ISO Freedom Black/Green Miles: 9.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Lunch: 4.3 miles, averaged 10:02. HR 126.
Roads were in decent shape after the snow fall. Most sidewalks are buried. Didn't leave enough time before our tax appointment, which ended with some solid financial news (a sizable refund).
Took a long nap when I got home. Going back out now. Some serious vacation weight bloat going on. Who can add 7-8 lbs in 2-3 days?
PM: 10.2 miles, averaged 9:50. HR 126.
Slippery in places. Felt like crap, but better toward the end.
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| Saucony ISO Freedom Miles: 4.30 | Saucony Kinvara 5 Blue (Vault) Miles: 10.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Off.
PM: Off.
Slept late. Spent the early afternoon sleeping and reading in bed. Lots of nice sunshine, but I couldn't get out the door. Very low evergy and drive. Will try tomorrow. I can usually run when I feel lousy and it helps, but couldn't do it today.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| AM: Off. Slept late. Didn’t feel great. Better than yesterday.
PM: 14.4 miles, averaged 9:00. HR 142.
HR elevated. Had a good run overall. Feeling better, but mornings are always the real test.
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| Saucony Kinvara 5 Teal (Vault) Miles: 14.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| PM: 10.2 miles, averaged 9:07. HR 135.
PM 2: 4 miles w/ Megan, averaged 9:59. HR 123.
Other than a sizable hangover I am feeling a bit better I think. Comes in waves. We had a nice meal last night with colleagues.
Broke in a "new" pair of Kinvara 6s. Until this point this was the only Kinvara from 2-7 that I hadn't run it. It's pretty similar to the Kinvara 5, which is not at all disappointing.
Late: AIS, PT, and pushups
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| Miles With Megan Miles: 4.00 | Saucony ISO Freedom Miles: 10.20 | Saucony Kinvara 6 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 18.00 | 0.00 | 0.00 | 23.00 |
| PM: 23 miles, averaged 7:18. HR 164.
18-Mile Moderate Tempo
A little longer than last week. I did not feel as good though and I felt it on the cool down, unlike last week when 8' pace on the cool down felt like I was walking. I suspect the higher effort was due to dehydration from break.
Honestly the miles were neither "easy" nor precisely "moderate." They were basically marathon effort according to my HR monitor. However, any time I run at marathon effort for 8-10 miles it feels harder than this. Generally you cannot sustain such an effort for 18 miles. Either way, I survived and got the physical and mental stimulus (the idea of the workout is really to simulate the long grind of the marathon without running the race during a workout). This one is more or less a Kenyan staple, though they do 30k because they work in kilometers.
Averaged about 6:54 with splits starting at 7:13 and dropping into the low 6:40s.
3 up/2 down
Felt pretty worked over after. Legs were pretty smoked. All the fast portions were on 98% concrete.
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| Saucony Kinvara 5 Teal (Vault) Miles: 23.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Lunch: 8.2 miles, averaged 10:32. HR 127.
PM: 6.3 miles, averaged 10:16. HR 125.
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| Altra Escalante Miles: 8.20 | Saucony ISO Freedom Black/Green Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.10 | 18.00 | 0.00 | 0.00 | 90.10 |
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| Saucony ISO Freedom Black/Green Miles: 15.80 | Saucony ISO Freedom Miles: 14.50 | Saucony Kinvara 5 Blue (Vault) Miles: 10.20 | Saucony Kinvara 5 Teal (Vault) Miles: 37.40 | Miles With Megan Miles: 4.00 | Saucony Kinvara 6 Miles: 4.00 | Altra Escalante Miles: 8.20 |
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