| 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 | | 64.60 | 3.00 | 14.00 | 0.00 | 81.60 |
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| Altra One 2.5 Miles: 45.00 | Brooks Launch 3 Red Miles: 4.20 | Altra One 2.5 Black Miles: 15.90 | Miles With Megan Miles: 8.00 | Altra Escalante Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 6.00 | 0.00 | 13.50 |
| Noon: 13.5 miles, averaged 7:52. HR 166.
6-Mile Aerobic Builder
It was slow (6:47 average) and I was very tired at the end and slightly gassed. It wasn't too warm, but everything over 50 degrees during a workout feels warm to me. I turned off my auto lap so as to have no feedback during the workout other than pure effort. I was barely moving for most of the cool down.
4 up/3.5 down
Still struggling a bit (just don't feel at all fast or strong and even slow running is sometimes difficult and not effortless), which is frustrating. I don't expect the paces to drop after a few workouts, but rebuilding has been really hard. I am, however, really enjoying my running and looking forward to getting out every day (and sometimes twice).
The good news is that I am down 5-6 pounds from when I started getting back into a groove in February. Currently at my "minimally acceptable year-round" weight.
Night: AIS, hip routine, and push-ups
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| Altra One 2.5 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM: 6.7 miles, averaged 9:38. HR 141. PM: 4.2 miles, averaged 8:54. HR 157. Was a little anxious this afternoon and it was warmer. HR up a bit. |
| Brooks Launch 3 Red Miles: 4.20 | Altra One 2.5 Black Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Lunch: 8.4 miles, averaged 7:46. HR 158.
Felt quite good.
PM: 4 miles, averaged 10:15. HR 130.
Ran with Megan. Air clear out. Very comfortable.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Altra Escalante Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 5.00 | 0.00 | 12.40 |
| Lunch: 12.4 miles, averaged 7:57. HR 161.
10' tempo + 15 x 1' on/off + 10 x 30"
2 up/2 down
It was starting to get warm, but I felt the strongest I have felt in a couple weeks. I had quite a fan club at the park, asking me how fast I was running and how far. Tempo was 6:25 pace, 1' intervals were around 6:00 pace, and 30" were 5:40-5:15. I finished the 30" intervals quite strong. 3' jog after the tempo, 5' jog after the 1' intervals.
I started the Stand last night. I used to have a lot of Stephen King, but I thinned out my library. Not sure why that was where I cut. What else would you read over a long break (or during retirement)?
I officially broke my 80-day run streak from 2013 in Indiana. I was doing much higher mileage, but sometimes a day comes up when getting a run in is difficult or you just need a day, particularly in heavy marathon training. Those muti-year run streaks are truly impressive.
Still waiting for my bike to come in. Very anxious. It feels like the pure joy of Christmas when Christmas is still fun when you are a kid
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| Altra One 2.5 Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM: 5.2 miles, averaged 10:04. HR 133. PM: 4 miles, averaged 10:14. HR 124. Ran with Megan in the afternoon. Took it very slow today and just enjoyed the weather. |
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 5.20 |
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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 |
| Lunch: 8.1 miles, averaged 8:01. HR 152. Did some strides.
Night: AIS and light hip routine. Push-ups.
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| Altra Escalante Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 3.00 | 3.00 | 0.00 | 15.10 |
| Noon: 15.1 miles, averaged 7:55. HR 160.
6-mile Aerobic Builder + 6 x 45" Strides
Warmed up 4 miles. It wasn't too warm but it was quite humid. Decided to work into things and it work very well. I felt quite strong throughout. I decided to take splits from the auto lap, keeping in mind they might be slow and just pay attention to effort. I ended up with a pretty solid cutdown, running 6:53, 6:43, 6:34, 6:30, 6:29, 6:17. I jogged for 6 minutes and did 6 x 45" strides with equal jog back. Cooled down 3 miles.
I feel like I turned a corner this week. I feel like and am out of that slight slump I had in the weeks following Glass City |
| Altra One 2.5 Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.60 | 3.00 | 14.00 | 0.00 | 81.60 |
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| Altra One 2.5 Miles: 45.00 | Brooks Launch 3 Red Miles: 4.20 | Altra One 2.5 Black Miles: 15.90 | Miles With Megan Miles: 8.00 | Altra Escalante Miles: 16.50 |
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