| 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 | | 21.90 | 0.00 | 0.00 | 0.00 | 21.90 |
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 12.60 | Altra Rivera Miles: 9.30 |
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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. 205W. HR 142.
A bit of an overly ambitious workout. 20'-15'-12'-10'-8'-4', which started at 95% and went to 105%. I haven't done anything over 10-12' this year so I was nervous, but the 20' felt pretty good. I don't think I have done anything over 15'. The 15' was tough the last few minutes, the 12' I was hanging on to dear life by the end, and I didn't want to do the 10' but I got through. HR overall was not too bad and never got into the 180s, but my breathing was up there, so I assume that is just fitness coming along. Skipped the rest as it was counterproductive. Kept it pretty much steady zone 2 from there. Got my time in.
20' @ 294W. HR 165
15' @ 294W. HR 167
12' @ 294W HR 168
10' 297W. HR 169
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| PM: 6.3 miles, averaged 10:25. HR 130.
+ Weights after.
Trying to get into a light weight routine after my easy runs a few times a week. Watched the boys throughout much of the day as Megan had Spring Conference. It was damp and cold when I went out. Stuck to the dirt roads and Polly Ann in an attempt to return my running to softer surfaces. Feeling pretty good.
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.30 |
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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 |
| AM/Lunch: 120' on the trainer. 145W. HR 105.
Recovery week. Trying to schedule these every 4 weeks. Basically no midweek bike workout, trainer rides are very low HR and running is between recovery and regular aerobic runs. Long run back up to 80' this week, and will build to 90' next week and go up from there as I was doing back in February. Not sure what the roads are going to be like for Thursday Night Dirt, so I will figure that out.
16.5 hours of training last week, which was pretty ambitious for the last week of Oakland's classes!
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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 |
| Lunch: 105' on the trainer. 147W. HR 110.
The boys have been napping long because they don't fall asleep until after 9:00 PM. Had enough time to finish of 2 hours, but decided to stop.
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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: Thursday Night Dirt - 4 hours 17'. 179W. HR 147.
Good, fast ride. Roads were sketchy in a few place. I almost ate it going through the Proving Grounds. Thought I was going to take out one of the ladies who was riding A group, but I held on.
Loop Data: 20.2 MPH. 237 watts, HR 165
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM: 6.3 miles, averaged 10:18. HR 132.
Recovery run. Pollen must be a bit high. I hacked a good bit.
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| AM: 9.3 miles, averaged 9:07. HR 147.
A little sluggish on the uphills. Ran some new roads, which has been nice. 85', moving back up to 90' next week and then some work will likely be mixed in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.90 | 0.00 | 0.00 | 0.00 | 21.90 |
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 12.60 | Altra Rivera Miles: 9.30 |
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