| 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 | | 94.20 | 0.00 | 0.00 | 0.00 | 94.20 |
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| Saucony Kinvara 7 Miles: 23.80 | Miles With Megan Miles: 4.00 | Saucony ISO Freedom Miles: 13.50 | Saucony Kinvara 5 Blue (Vault) Miles: 13.00 | Newton Flat 5 Miles: 15.20 | Saucony ISO Freedom Black/Green Miles: 8.30 | Saucony Kinvara 5 Teal (Vault) Miles: 20.40 | Specialized Diverge Pro Miles: 47.30 | Cross Training Minutes 2019 Miles: 169.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| PM: 15.3 miles, averaged 8:58. HR 149.
We had a good time at the wedding last night (one of Megan's cousins). We got back from Toledo at a decent time. It was pouring and thunderstorming, so I wasn't sure about running, but I got a window and then got poured on, which was fine as it was around 70 degrees. Rain let up here and there, I ran to River Bends and ran up and down a 1/3 mile hill to try to get some elevation gain. Enjoyed the run.
A solid week. A little more discipline next week going to bed earlier rather than 2 or 2:30AM. Need to cut the booze calories as well.
Night: AIS and PT
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| Saucony Kinvara 7 Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Lunch: 8.3 miles, averaged 10:44. HR 121.
PM: 4 miles w/ Megan, averaged 10:24. HR 123.
Was finally able to keep sub-130 HR for recovery for the first time in months. A cool and moody sort of weather day.
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| Miles With Megan Miles: 4.00 | Saucony ISO Freedom Miles: 8.30 | Saucony Kinvara 5 Blue (Vault) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Lunch/PM: 15.2 miles, averaged 8:34. HR 158.
2 (10 x 1' w/ Equal Jog Back) 5' Jog Between Sets
I didn't feel as snappy as last week, but I did my long run on Sunday this week rather than Saturday. Weather was pretty ideal for a workout this time of year. Paces were around 5:25 down to 5:00. Jogs got a lot slower as I progressed. Felt it more than I wanted to with the longer recovery, but the wheels are spinning.
4 up/2.7 down
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| Newton Flat 5 Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 8.3 miles, averaged 10:47. HR 129.
PM: 5.2 miles, averaged 10:53. HR 133.
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| Saucony ISO Freedom Black/Green Miles: 8.30 | Saucony Kinvara 5 Teal (Vault) Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch: 9 miles w/ drills, strides, and hill blasts.
6 x 8" Hill Blasts
PM: 47.3-mile ride. HR 158.
Thursday Night Dirt w/ some bonus miles. Started from a different venue to test it. We met up with others from the typical starting point. A little warm. We hit some segments hard and regrouped. I was going to try A group but I dropped my chain and that was it. Had an excellent burger after. I burned almost 4000 calories from exercise today. Hopefully knock my weight back down. Good ride and fun times after.
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| Specialized Diverge Pro Miles: 47.30 | Saucony Kinvara 5 Blue (Vault) Miles: 9.00 | Cross Training Minutes 2019 Miles: 169.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Noon/PM: 15.2 miles, averaged 9:33. HR 143.
Thunderstorms tomorrow and I didn’t want to do my long run Sunday. Was very tired but I got through and enjoyed it. Cooler and overcast made for comfortable weather.
Night: AIS, PT, and pushups
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| Saucony Kinvara 5 Teal (Vault) Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| Noon: 8.5 miles, averaged 10:22. HR 144.
PM: 5.2 miles, averaged 10:11. HR 138.
Nice and warm. Felt good though. Tough to keep the HR low though
Megan’s birthday today. We drove through some towns to get a sense of the area. I was familiar with a few of them from cycling. We agreed on the areas we liked. I was surprised I knew my way around Oxford as I had only been once. I showed her how quickly it goes to dirt roads and horse farms.
We had a nice dinner at a Brazilian steak house. Food was good, experience was odd (but good).
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| Saucony Kinvara 7 Miles: 8.50 | Saucony ISO Freedom Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.20 | 0.00 | 0.00 | 0.00 | 94.20 |
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| Saucony Kinvara 7 Miles: 23.80 | Miles With Megan Miles: 4.00 | Saucony ISO Freedom Miles: 13.50 | Saucony Kinvara 5 Blue (Vault) Miles: 13.00 | Newton Flat 5 Miles: 15.20 | Saucony ISO Freedom Black/Green Miles: 8.30 | Saucony Kinvara 5 Teal (Vault) Miles: 20.40 | Specialized Diverge Pro Miles: 47.30 | Cross Training Minutes 2019 Miles: 169.50 |
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