| 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 | | 59.40 | 5.00 | 4.20 | 0.00 | 68.60 |
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| Altra Escalante Miles: 22.60 | Altra One 2.5 Miles: 16.10 | Altra One 2.5 Black Miles: 10.60 | Altra One V3 Miles: 19.30 | Miles With Megan Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 5.00 | 1.00 | 0.00 | 13.40 |
| PM: 13.4 miles, averaged 7:29. HR 156.
40' Aerobic Builder
6:46, 6:39, 6:34, 6:32, 6:33, 6:22 (6:35 avg)
Pretty much the same exact splits as last week but slightly higher effort (~172 HR), as the conditions were some of the worst cold weather conditions I have had in if not ever, then at least in a long time. 33 degrees and raining, which left a good bit of unfirm ice, water, and slush. It was slippery, but workable and mostly an issue on the turns. I was going to run in a pair of screw shoe flats, but I couldn't find the other shoe and my Nano Spikes haven't been tested for faster running.
Weight slowly dropping. Down about 1.4 average or so this week from last week.
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| Altra Escalante Miles: 13.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM: 6.6 miles, averaged 9:49. HR 131.
PM: 4 miles, averaged 9:20. HR 128.
It was great to see that Desi Linden won Boston today. I would love to have seen Shalane win, but Desi never gets any credit and she's a fine example of smart running in a marathon.
Most people I followed had pretty rough days, but one guy ran a sensible race and still put up a good performance, running 2:45, when his PR is 2:44. He had an incredible buildup (likely capable of running faster than 2:40). I was once faster than him and he's an example that I can still run fast if I get my self back into things.
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| Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM: 8 miles, averaged 7:52. HR 150.
It needs to stop wintering.
PM: 4 miles, averaged 9:05. HR 135.
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| Altra One V3 Miles: 8.20 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.20 | 0.00 | 9.20 |
| PM: 9.2 miles, averaged 7:40. HR 158.
20' Tempo
6:25, 6:18, 6:08 (6:02 for just over 1'): 6:16 Average
3 up, 3 down. Weather was actually not bad. Felt pretty good overall. The last 4-5 minutes were quite tough. I didn't realize I had picked up the pace as much as I did. HR 178 for the 20', so a pretty hard effort. Workout called for 10-mile effort, which was about right for the first 7-9 minutes. I had to collect myself for 1-2 minutes before cooling down.
Late: AIS glute and hamstring
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| Altra Escalante Miles: 9.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Lunch: 4.6 miles, averaged 9:44. HR 130.
PM: 3 miles with Megan, averaged 10:19. HR 124.
We just did a short run so Megan could break in her shoes.
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| Miles With Megan Miles: 3.00 | Altra One V3 Miles: 3.00 | Altra One 2.5 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| PM: 8.1 miles, averaged 8:26. HR 161. Did some strides. I drove to Stony Creek and ran on the trails. It took me a little bit to find the single track, but once I did I really had fun. I haven't run any decent trails since leaving Philadelphia. I kept the effort very moderate. I fell once, but escaped with only minor scrapes. I saw several groups of deer. They clearly are used to people being around. The $59 I spent for my combo pass will definitely be worth it, even for this park. The city of Rochester Hills wants $70 for a pass that basically covers two parks, which is ridiculous. My pass gets me into 12 or 13 Metro parks and all the county parks. Megan has a state pass, so we need to do some exploring this summer. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Lunch: 7.5 miles, averaged 9:18. HR 139.
Ran the first 3 with Megan. We are running Glass City Half tomorrow. Just a moderate run for me. I'll likely run with the 1:35 pace group and maybe work up to the 1:30 group, but I'm not interested in racing a disappointing time only to be banged up for several days when I have training to do. If I had to run all out I think 1:24-1:25 is probably my current fitness.
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| Miles With Megan Miles: 3.00 | Altra One 2.5 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 59.40 | 5.00 | 4.20 | 0.00 | 68.60 |
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| Altra Escalante Miles: 22.60 | Altra One 2.5 Miles: 16.10 | Altra One 2.5 Black Miles: 10.60 | Altra One V3 Miles: 19.30 | Miles With Megan Miles: 6.00 |
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