| 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 | | 61.54 | 0.00 | 4.76 | 0.00 | 66.30 |
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| Altra One 2.5 Miles: 28.90 | Miles With Megan Miles: 15.25 | Altra One V3 Miles: 4.00 | Altra One 2.5 Black Miles: 22.80 | Nike Zoom Streak LT2 White/Orange Miles: 10.60 | Cross Training Minutes 2018 Miles: 259.50 | Specialized Diverge (Gravel Bike) Miles: 63.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles, averaged 8:04. HR 157.
Hot. I felt great though. Progressed from 8:50 to 6:50.
Megan and I had a great time in Saugatuck today. We went on a paddle boat on Lake Michigan. We had a good brunch and a beer here and there.
I'm tentatively thinking about some gravel races next spring after my marathon to mix things up a bit. On the running front, I decided last night Houston would cost too much and be too much of a headache with travel, so I am going to shoot for Carmel, which is just outside of Indianapolis. It is on a Saturday, as races in Indiana tend to be, which works better for travel. This changes the plans a bit, but it gives me enough time to get in really good shape (I think 22 or 23 weeks from the Detroit half in October). I'm pretty excited about future race plans and mixing it up with cycling when it makes sense to.
Night: AIS, hip routine, push-ups
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| Altra One 2.5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles, averaged 8:28. HR 149. PM: 4 miles, averaged 10:21. HR 124. Ran with Megan at Paint Creek. It was about 92, but the dry air, breeze, and shade of the trail made it quite pleasant. Not sure why I don't drive here more often. It's a nice trail. I will likely bike it to explore its side offerings tomorrow or Wednesday. |
| Miles With Megan Miles: 4.00 | Altra One V3 Miles: 4.00 | Altra One 2.5 Black Miles: 8.00 |
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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: 8.2 miles, averaged 7:56. HR 151.
Felt very good after the turn around, hitting low 7s and a 6:40 to finish, which didn't feel to hard. Ran in the shade of the Paint Creek Trail again. Will likely do my workout there tomorrow to avoid most of the suffering.
PM: 4 miles, averaged 10:31. HR 127.
Ran with Megan. It was hot.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 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 | | 5.84 | 0.00 | 4.76 | 0.00 | 10.60 |
| AM: 10.6 miles, averaged 7:34. HR 159.
30' Broken Tempo
Not sure what else to call this workout. It starts at 10' and decsends by 2' each interval down to 2'. Recovery jogs were 3'. Ran by effort, trying to drop the pace each interval. I nailed it. Paces are starting to get back down there, but plenty of work to do. Pleased with the effort and outcome today. It was 81 degrees when I finished with humidity in the upper 60% range and lower 60 range for the dew point. Not terrible, but not ideal. I felt very strong on this workout. It helps to run in a straight line and keeping your head and eyes forward.
10' @ 6:34, 8' @ 6:24, 6' @ 6:11, 4' @ 5:59, 2' @ 5:46 (6:18 avg)
2.2 up/2.3 down
PM: 24-mile ride. HR 125. I had a blast. Hills are hard on a bike though.
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| Nike Zoom Streak LT2 White/Orange Miles: 10.60 | Cross Training Minutes 2018 Miles: 106.50 | Specialized Diverge (Gravel Bike) Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| AM: 4.7 miles, averaged 9:39. HR 134. PM: 4 miles with Megan, averaged 10:29. HR 124. |
| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 4.70 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles, averaged 8:17. HR 156. Did some strides.
PM: 39.5-mile ride. HR 145.
I drove to Rochester and did a short ride from the Clinton River Trail to get to the Brewery then set out using my Wahoo and a turn-by-turn navigation from a GPX one of the bike shop guys gave me. Worked perfectly. It started pouring in Rochester, but it subsided after a little while. Once I got passed Stony Creek High School, it was almost all dirt and gravel roads. Michigan is very rural in places, as rural as some of the really rural places in Maine. This is my longest ride so far. I had an absolute blast, though I will likely be a bit sore in the morning. Beautiful area once you get out of the suburban mess. I will likely start doing the Thursday evening rides with the slower group from the bike shop. They ride about what I did today. Will likely work into it and try to keep up with the first group in the fall. |
| Cross Training Minutes 2018 Miles: 153.00 | Altra One 2.5 Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 39.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| PM: 6.8 miles, averaged 9:34. HR 132.
Ran the first few with Megan. Legs were pretty knackered from the long ride yesterday. They woke up as I got going.
Night: AIS, light hip routine, and push-ups
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| Miles With Megan Miles: 3.25 | Altra One 2.5 Black Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.54 | 0.00 | 4.76 | 0.00 | 66.30 |
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| Altra One 2.5 Miles: 28.90 | Miles With Megan Miles: 15.25 | Altra One V3 Miles: 4.00 | Altra One 2.5 Black Miles: 22.80 | Nike Zoom Streak LT2 White/Orange Miles: 10.60 | Cross Training Minutes 2018 Miles: 259.50 | Specialized Diverge (Gravel Bike) Miles: 63.50 |
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