| 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 | | 68.93 | 2.00 | 9.45 | 0.12 | 80.50 |
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| Saucony A5 Miles: 6.80 | Saucony Kinvara Miles: 14.75 | Saucony Fastwitch Miles: 10.00 | Newton Trainers 2 Miles: 10.00 | Newton Trainers 3 Miles: 7.12 | Newton Trainer 4 Miles: 13.50 | Newton MV2 (Black) Miles: 14.10 | Newton Trainer 5 Miles: 4.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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I was going to take a day off. Not sore or tight, which is a good sign. Thought it was probably time for a day off after 27 on (longest consecutive stretch by 5 days), but the sun was coming through the window, calling me. Too many clouds lately. Golf course to Heritage trail out and back - 6.8 miles, averaged 7:55 Should have stayed in. Had some clowns harassing me, but I kept going, biting my tongue. As much as a stewed about it I had a pleasant run somehow. Wore a pair of A5s I picked up pretty cheap. What a sweetie pie of shoe I think if I can drop some weight I may run my marathon in them. Lighter than my Newton flats (by a mere .2), but a bit more cushion and protection in the heel for when form starts to sag.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.38 | 2.00 | 3.25 | 0.12 | 17.75 |
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AM: North side - 7.75 miles, averaged 8:16 PM: 18th street to 9th back to 18th back and home via Jefferson High - 10 miles, averaged 6:58 I was trying to do a steady state run of 6-8 miles, maybe 10, but I got a bit fast because I have been running at marathon pace and LT or faster and don't have a good sense of the 6:45-6:30 range currently. Ended up being within McMillan range still I guess. First mile 7:27, then 5.25 tempo in 34:38: 6:42, 6:29, 6:31, 6:33, 6:44, 1:38 (6:28 pace), averaged 6:35.75. Then ran home at a decent pace (7:15-7:30ish) with .12 toward the end at 5:30. |
| Saucony Kinvara Miles: 7.75 | Saucony Fastwitch Miles: 10.00 |
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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 |
| Vinton Woods - 10 miles, averaged 7:55 Skipped the morning run for some sleep and a chance to miss the freezing rain/rain/wind. What a mess. I still got to run in the rain, wind, and just above freezing temps though this afternoon. Kind of just slogged through.
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| Newton Trainers 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.12 | 0.00 | 0.00 | 0.00 | 14.12 |
| PM: 9th street and Heritage Trail - 6.5 miles, average 8:31 + 6 x 100m strides Legs were definitely not loose during those strides. Guess that's why we do them. Early in the run a car swerved across 2 lanes and made a right-hand turn (one-way road, I'm going to same direction), almost hitting me. I can only guess they were trying to come close to me to be a jerk because I could see them move with my peripheral vision. I swiped at the car, but thought better of it (memories of redneck cab drivers).
PM: Jefferson High - 7 miles, averaged 8:06
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| Newton Trainers 3 Miles: 7.12 | Newton Trainer 4 Miles: 7.00 |
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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 |
| North side - 7 miles, averaged 8:31 Good month. Pretty tired. Not sure what tomorrow's workout will bring.
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| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.13 | 0.00 | 6.20 | 0.00 | 18.33 |
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AM: Ks on the Heritage Trail/golf course. 3.25 miles up and down. 10 x 1k w/ 1:30 recovery jogs. I usually leave the golf course after a LT workout with peacock feathers sprouting from my split shorts. Today I had donkey ears like King Midas sprouting out from under my tuke. This workout was very hard. I tried to bail after about repeats 5 or 6, but kept going. I didn't think it would be that much different than the other (I THOUGHT) comparable LT workouts I have been doing. Managed the last two repeats with a decent final effort. The last 2-3 were definitely end of race effort. Once I got moving on my cool down I felt better about the workout. 14.1 miles total. Averaged 3:52 or slightly under 6:15 pace for the repeats. PM: North side - 4.2+ shake out, averaged 8:31
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| Newton MV2 (Black) Miles: 14.10 | Newton Trainer 5 Miles: 4.23 |
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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 |
| North side - 6.5 miles easy, no watch |
| Newton Trainer 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.93 | 2.00 | 9.45 | 0.12 | 80.50 |
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| Saucony A5 Miles: 6.80 | Saucony Kinvara Miles: 14.75 | Saucony Fastwitch Miles: 10.00 | Newton Trainers 2 Miles: 10.00 | Newton Trainers 3 Miles: 7.12 | Newton Trainer 4 Miles: 13.50 | Newton MV2 (Black) Miles: 14.10 | Newton Trainer 5 Miles: 4.23 |
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