| 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 | | 21.75 | 9.00 | 9.00 | 0.21 | 39.96 |
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| Newton Racers Miles: 10.00 | Newton Trainers 2 Miles: 5.00 | Newton New Racers Miles: 4.50 | Newton Trainers Miles: 6.25 | Newton MV2 Miles: 14.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| Union Street to Greenbush Loop - 10 miles, averaged 8:05 1 mile warm up 3 @ MP (7:54; 7:48; 7:50) + 3 @ HMP (7:34; 7:26; 7:25) 3 mile cool down Workout was unplanned, distance was unplanned. Result was excellent.
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| Newton Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Old Standby (in reverse) - 5 miles, averaged 8:27 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 4.50 |
| Old Standby short version with some minor detours - 4.5 miles, averaged 8:29 Did 4 or 5 strides in the middle, some at goal pace for the 10k this weekend, some around 800m repeat pace, and one at 90% (5:01 pace). Oh, at it is February 29th and it is 65 degrees in Indiana! |
| Newton New Racers Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School Loop - 6.25 miles, averaged 8:20 w/ a few fastish strides |
| Newton Trainers Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Old Standby, shortened version - 4 miles, averaged 8:28 w/ a few strides to get the legs turning over for tomorrow's 10K | |
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| | Race: |
Indianapolis 500 Festival 10K (6.21 Miles) 00:42:30, Place overall: 50, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.21 | 10.21 |
| Indianapolis 500 Festival 10K: This was the first race of spring racing season. Finished with a strong 1:50 minute PR, breaking significantly under the 7:00 pace mark with a time of 42:30 (6:51 pace). Fairly significant negative split. Great race with gun time markers at every mile. Warm up: 1.75 miles with some strides Split 1: 7:06 Split 2: 7:04 Split 3: 7:11 Split 4: 7:01 Split 5: 6:51 Split 6: 6:38 Split 7: 5:36 pace Cool down: 2.25 miles on the cool little trail around the canal. Very happy with the race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.75 | 9.00 | 9.00 | 0.21 | 39.96 |
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| Newton Racers Miles: 10.00 | Newton Trainers 2 Miles: 5.00 | Newton New Racers Miles: 4.50 | Newton Trainers Miles: 6.25 | Newton MV2 Miles: 14.20 |
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