| 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 | | 59.45 | 6.00 | 7.05 | 0.00 | 72.50 |
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| Altra One 2.5 Miles: 36.20 | Altra One V3 Miles: 4.20 | Altra One 2.5 Black Miles: 19.50 | Brooks Launch 3 Red Miles: 8.40 | Cross Training Minutes 2018 Miles: 195.00 | Specialized Diverge (Gravel Bike) Miles: 55.70 | Miles With Megan Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 6.00 | 0.00 | 0.00 | 15.50 |
| Noon: 15.5 miles, averaged 7:43. HR 156.
40' Aerobic Builder + 6 x 45" Strides
We caught some cooler air, so I figure I might be able to run a good deal faster than I have been running (close to my pace for the broken tempo on Wednesday). It was quite humid, but in the mid-60s, so it felt nice. Felt quite strong and the pace was decent and the heart rate solid. I jogged 5-6 minutes back to Spencer Park for the long strides.
Splits: 6:31, 6:29, 6:19, 6:23, 6:18, 6:21, 6:15 (for .26 miles)
Averaged 6:23 (HR 171)
30' up/30' down
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| Altra One 2.5 Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Lunch: 6.6 miles, averaged 9:54. HR 131.
PM: 4.2 miles, averaged 9:38. HR 133.
Weather was very fall like. Should be cool for a strong workout on Wednesday.
Had my first PT appointment in an effort to get my psoas loosened and strengthened. It's only been four years.
Dropped my bike off at the shop to fix the brakes as they have settled in. I thought the front wheel was catching a bit. Want it to be ready for Thursday evening's ride with the group.
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| Altra One V3 Miles: 4.20 | Altra One 2.5 Black Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Lunch: 8.4 miles, averaged 7:44. HR 156.
PM: 5 miles with Megan, averaged 10:18. HR 128.
Fall-like air still hanging around.
Night: PT stretches, AIS, and push-ups
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| Brooks Launch 3 Red Miles: 8.40 | Altra One 2.5 Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 7.05 | 0.00 | 13.50 |
| Lunch: 13.5 miles, averaged 8:07. HR 156.
8 x 5'
The weather was ideal for this one. Cool, dry, and breezy. Warmed up 3 miles with strides. I was able to concentrate on the intervals as I covered about .80-.83 and the park loop is just over a mile. I thought of the workout as "short mile repeats." It worked well. I figured 10-mile effort would equate to around 6:10-6:15 for current fitness and the weather and I ended up averaging 6:12. The recovery jogs were slow 3'. Typically I just move my feet and call it good. If the recoveries happen to be fast, fine. If not, just keep moving forward and focus on hitting the efforts for the intervals. Jogged a 2-mile cool down.
Went to physical therapy and did a bunch of stretching, lunges, and the like. We are trying to align my hips. I believe we are making progress. Did 8' on some recumbent machine they have.
PM: 18.4-mile ride at Stony Creek on the roads. HR 138. Need to lower the pressure on the tires. Way too high for gravel I have learned.
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| Cross Training Minutes 2018 Miles: 62.00 | Altra One 2.5 Miles: 13.50 | Specialized Diverge (Gravel Bike) Miles: 18.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Lunch: 4.2 miles extremely slow, averaged 10:57. HR 124.
Might be the slowest two miles I have run since I started running. Knew I needed to take it easy after yesterday's workout plus riding in the afternoon, which was fairly short but also knew I was riding with the group this afternoon.
PM: 37.3-mile ride. HR 149.
Had a blast with the group. Hung back a bit as I have never ridden with a group and only have 100 miles on a bike of this type and it has been a good number of years since I have ridden of any type. Got more comfortable as I went along. Learning etiquette and bike skills and so forth. A little anxious and nervous at first, but then settled in and chatted with some guys. Felt like I could have picked it up a good deal at the in the second half, but there will be time for that. Right at 17 MPH for mostly dirt/gravel roads with a fair amount of climbing (hills are so hard on a bike!). Had beers and a light bite after. Good times. Talked poor Megan's ear off when I got home as I was pleasantly energized from the ride. I will be tired tomorrow.
Night: Various PT stetching and exercises.
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| Cross Training Minutes 2018 Miles: 133.00 | Specialized Diverge (Gravel Bike) Miles: 37.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM: 7.2 miles, averaged 9:02. HR 142. Did some strides.
Ran the first few with Megan. Felt pretty good after riding yesterday. Saddle sore, but I expected that.
Went to physical therapy in the afternoon. Things are going well. Most of the area is loosened up. Primarily working on strengthening it.
Anthony Bourdain committed suicide. Sad. Megan and I have watched his show for years. I need to pick up some of his writing.
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| Miles With Megan Miles: 3.25 | Altra One 2.5 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Lunch: 7.9 miles, averaged 8:14. HR 141.
Night: AIS and push-ups
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| Altra One 2.5 Black Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 59.45 | 6.00 | 7.05 | 0.00 | 72.50 |
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| Altra One 2.5 Miles: 36.20 | Altra One V3 Miles: 4.20 | Altra One 2.5 Black Miles: 19.50 | Brooks Launch 3 Red Miles: 8.40 | Cross Training Minutes 2018 Miles: 195.00 | Specialized Diverge (Gravel Bike) Miles: 55.70 | Miles With Megan Miles: 3.25 |
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