| 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 | | 57.80 | 0.00 | 4.60 | 2.50 | 64.90 |
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| Altra One V3 Miles: 30.20 | Altra One 2.5 Miles: 26.95 | Miles With Megan Miles: 4.10 | Nike Pegasus Miles: 7.75 | Cross Training Minutes 2018 Miles: 52.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 3.10 | 0.00 | 10.20 |
| PM: 10.2 miles, averaged 8:02. HR 157.
20' Tempo @ HME
30' up/32' down
Averaged 6:25, so just a whisker over 5k. It was a little windy but very sunny and pleasant. Did not feel great or smooth during the tempo, but ran strong for current fitness levels. I didn't take splits, but I apparently ran a 6:11 mile in there as my watch gave me an award.
I ran this on a new tempo loop, which is dead flat and in a more upscale neighborhood than some of the other road loops I run.
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| Altra One V3 Miles: 10.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| AM: 6.25 miles, averaged 9:54. HR 133.
PM: 4.1 miles, averaged 9:46. HR 132.
Took everything nice and slow. Right hamstring has a knot in it. This is the fourth day of lots of sun, and it has been great. Still colder, but it's not quite spring yet.
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| Altra One 2.5 Miles: 10.35 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.85 | 0.00 | 0.00 | 0.00 | 11.85 |
| AM: 7.75 miles, averaged 8:24. HR 151.
PM: 4.1 miles, averaged 10:07. HR 126.
Ran with Megan in the afternoon. She asked if I was going out again. I said not, unless you are running outside I will. Fairly windy on both runs.
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| Miles With Megan Miles: 4.10 | Nike Pegasus Miles: 7.75 | Altra One 2.5 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.50 | 2.50 | 12.00 |
| PM: 12 miles, averaged 7:54. HR 157.
Mixed Effort Minutes Workout
10' @ HME, 5' jog, 90" On/Off @ 5K effort
6:25 average for 10', at 5:50-6:00 for most of the 90" with some in the 5:40s and the last one around 5:30
30' Up/20' down
Effort was probably slightly too deep even if I didn't bury myself. The legs want what the heart and lungs can't currently handle.
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| Altra One V3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM: 4.3 miles, averaged 9:39. HR 133.
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| Altra One 2.5 Miles: 4.30 |
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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 |
| Lunch: 8 miles, averaged 8:04. HR 153.
Did 5 x 20" strides.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Lunch: 8.2 miles, averaged 7:55. HR 158.
Easy to quite moderate. Some mid-7s in there. Probably just under marathon effort. Feeling good. Getting stronger. Much much work to be done, but I think I am excited about training again.
PM: 3 miles walking @ 15%. HR 108.
Did some weights after in an effort to get this oversized frame stronger.
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| Cross Training Minutes 2018 Miles: 52.00 | Altra One 2.5 Miles: 8.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.80 | 0.00 | 4.60 | 2.50 | 64.90 |
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| Altra One V3 Miles: 30.20 | Altra One 2.5 Miles: 26.95 | Miles With Megan Miles: 4.10 | Nike Pegasus Miles: 7.75 | Cross Training Minutes 2018 Miles: 52.00 |
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