| 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.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.25 | 2.00 | 0.00 | 0.00 | 35.25 |
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| Newton Sir Isaacs (wide) Miles: 5.50 | Newton Gravity III Miles: 12.25 | Newton MV2 (3) Miles: 7.50 | Newton Gravity LE Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| North side - 5.5 miles averaged 7:44.
Warm and a bit humid. Legs are getting snappy. Body is just tired from not sleeping well and dehydration. Going to be on top of both this week (generally I am).
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| Newton Sir Isaacs (wide) Miles: 5.50 |
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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 |
| Jefferson High School - 7 miles, averaged 7:44. Did a few strides.
Highest weigh-in in a couple months. I'll figure it out eventually. Feeling pretty taper-y.
Lunch: Looked over the week leading up to Sugarloaf in May. I recommend folks who are feeling the tapering blues to check out what you did before your last marathon and how you were feeling (if you tend to write a lot as I do). Made my day much better.
Late: 25 minutes of stretching and rolling + 10 minutes of hips and glutes. Legs feel fairly stretched out despite lazy mode this weekend and end of last week. Short runs are probably helping.
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| Newton Gravity III Miles: 7.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| Tempo loop - 7.5 miles, averaged 7:11. Did a 2-mile tempo in 12:31 (6:14, 6:17). Felt okay. Did a couple strides. Strides felt good.
Not ideal weather for a dress rehearsal, not that I wear my singlet other than race day. Light snow over night. Temps around 30 degrees. It's been in the 70s from last Thursday until Sunday.
Night: 35 minutes of rolling, stretching, and core. Ryan Hall didn't respond to my Twitter question/reply. It's been 3 hours. He's dead to me.
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| Newton MV2 (3) Miles: 7.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| North side - 5.5 miles, averaged 7:43
Afternoon: Got my hair cut. Watched some young gents attacking 18th street hill in strong fashion. Resisted giving running form advice. I am neither routine nor superstitious but I always get my hair cut a few days before a race. I also will not step over the timing matts before a race (on the weird chance that it triggers my chip prematurely and decides to include my warmup in my overall time). Similar to the way third baseman (I think) jumps over the baseline.
Late: 30 minutes of rolling, stretching, hips + glutes. Massage in the morning. A bit like cleaning your car before you have it detailed, but I am trying to continue to establish the habit even if it just my 20 minute stretching and rolling routine most nights.
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| Newton Gravity LE Miles: 5.50 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Got a massage. At a few points my head almost lifted off the table. Just the right amount of pressure!
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| North side - 5.25 miles, averaged 7:48. Did a couple strides.
Going to switch my nightly steamed vegeteble from broccoli to sweet potato starting tonight #taperjustgotreal
I think I run my strides too fast and for not a long enough period of time. Today I ran just 4 but they started around mile pace (5:05), then cut down to a pace for a distance (maybe 400 pace) I will never run @ 4:25. Helpful perspective that Rob posted to Twitter found here. Thinking beyond Boston and developing my top-end speed, form, efficiency and so on.
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| Newton Gravity III Miles: 5.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| North side - 4.5 miles, averaged 7:33.
Did ~2:00 around marathon pace. 3 Johnson strides (I've added another name to my battery of names for strides).
Carbs, carbs, carbs . . . ready for a second nap of the day.
Read through Jeff Shadley's 2012 Boston race report. Inspiring for sure, and in that heat! Looks like we will have pretty favorable weather conditions this year. Wishing everyone the best.
Pre-bed: 15+ minutes of light rolling, stretching, and hips
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| Newton Gravity LE Miles: 4.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.25 | 2.00 | 0.00 | 0.00 | 35.25 |
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| Newton Sir Isaacs (wide) Miles: 5.50 | Newton Gravity III Miles: 12.25 | Newton MV2 (3) Miles: 7.50 | Newton Gravity LE Miles: 10.00 |
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