| 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 | | 64.90 | 0.00 | 0.00 | 0.00 | 64.90 |
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| Saucony Kinvara 13 Miles: 20.60 | Saucony Freedom 5 Miles: 5.00 | Saucony Kinvara 13 #2 Miles: 15.00 | Saucony Endorphin Pro Miles: 10.40 | Saucony ISO Freedom 3 Miles: 6.60 | Altra Rivera Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| AM: 12.6 miles, averaged 7:58. HR 150.
Steady 100'. Felt really good/strong. First mile was 8:40 and then low 8:00s from there and finished up with 3 miles or so around 7:30, which didn't feel hard at all. Moderate with HR in the low-150s. I wish I had planned on more time/miles as I enjoyed this run a lot, more than I have in a while. Helps that the pace was respectable and it actually felt easy.
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| Saucony Kinvara 13 Miles: 12.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM: 8.1 miles, averaged 8:01. HR 147.
Cold, windy, and a little snow. Oh, March,
PM: 5 miles, averaged 8:31. HR 141.
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| Saucony Freedom 5 Miles: 5.00 | Saucony Kinvara 13 #2 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Lunch/PM: 10.4 miles on the treadmill, averaged 8:12. HR 154.
20' Tempo + 6 x 1' On/Off
Around 6:30 pace or just a touch under. Started the first 5' @ 9.2 thinking I would cut down, but I bumped it up to 9.3 for a bit, then I hit the emergency stop, which shut the treadmill off but kept my place on Zwift. I was tempted to quit as I was struggling a bit with concentration. I was monitoring the boys' nap, which makes it harder to focus on harder efforts. I jumped back on as soon as I could grab the key and reset. Worked though it. I think I backed the pace off back to 9.2 somewhere around the 15' mark but I can't remember.
1' efforts were at 10.0 MPH and they felt very fast. I ran 6' @ a time at just over 6' pace outside 3 or 4 weeks ago and this felt harder. Sometimes the faster end of stuff on the treadmill feels very fast.
This was the first workout on the new treadmill other than easy runs and some strides and the setup is essentially perfect. This gives me a good sense of effort. My HR wasn't crazy high by any means, but it did get up around 180 for the last few minutes, which is about my maximum sustainable HR for too many minutes these days.
PM:
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| Saucony Endorphin Pro Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 6.6 miles, averaged 9:55. HR 126.
Cold and windy. Good recovery.
PM: 6.9 miles, averaged 9:28. HR 132.
More windy. Good day of recovery running.
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| Saucony ISO Freedom 3 Miles: 6.60 | Saucony Kinvara 13 #2 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles, averaged 8:09. HR 146.
PM: 60' on the trainer. 221W. HR 130
Pretty cold out for March, but really comfortable running weather I suppose. It won't be too many weeks before I am complaining about the heat. First ride on the trainer in about 10-11 days. I got spoiled the last few weeks being able to ride outside. Of course, I opted for second runs rather than rides.
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| Saucony Kinvara 13 Miles: 8.00 |
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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 |
| PM: 180' on the trainer. 242W. HR 144.
2+ hour Wave Tempo (SS/Tempo)
Wanted a longer, harder effort and went back and forth on what I wanted ot do. Settled on this. I used one of the Zwift courses in Watopia, Volcano Flat, for the time. 280/249 Watts, 283/250 Watts, 284/244 Watts, 283 Watts
Solid workout. Right glute was screaming at the end, but it does that.
We got 5-6 inches of snow, which we definitely didn't need.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| PM: 7.3 miles on the treadmill, averaged 8:52. HR 140.
Started very easy at 5.5 and finished the last 10' at 8.0, which felt pretty easy, so the treadmill pretty closely mirrors outside. Tweaked my setup a bit more with a mirror so I can focus the hate during workouts. Ran in short split shorts and no shirt, which was great.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.90 | 0.00 | 0.00 | 0.00 | 64.90 |
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| Saucony Kinvara 13 Miles: 20.60 | Saucony Freedom 5 Miles: 5.00 | Saucony Kinvara 13 #2 Miles: 15.00 | Saucony Endorphin Pro Miles: 10.40 | Saucony ISO Freedom 3 Miles: 6.60 | Altra Rivera Miles: 7.30 |
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