| 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 | | 94.40 | 0.00 | 0.00 | 0.00 | 94.40 |
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| Saucony Kinvara 7 Miles: 24.30 | Altra Escalante Miles: 12.40 | Saucony Kinvara 6 Miles: 25.20 | Miles With Megan Miles: 8.00 | Altra One V3 Blue Miles: 11.00 | Saucony Kinvara 5 Teal (Vault) Miles: 13.00 | Saucony ISO Freedom Miles: 8.50 | Specialized Diverge Pro Miles: 37.20 | Cross Training Minutes 2019 Miles: 120.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles, averaged 9:01. HR 158.
New route test. Weather was ideal, but I struggled the whole time. I bonked really bad in the last few miles. It was quite painful. Like a marathon blowup bonk. I think I was just really dehydrated and the pollen was rough.
The route worked fairly well. I think I’ll throw it in here and there.
Night: AIS, PT, and light core
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| Saucony Kinvara 7 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM/Lunch: 8.4 miles, averaged 11:17. HR 130.
Very slow. 12:02 first mile. Weather very comfortable, sunny and almost cool, but the pollen is high. Probably why even that slow my HR wouldn’t stay under 130.
PM: 5.2 miles, averaged 10:40. HR 131.
Beautiful out.
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| Altra Escalante Miles: 8.40 | Saucony Kinvara 6 Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lunch/PM: 11 miles, averaged 9:07. HR 156.
Stridlek Workout: 3 (6 x 40") w/ Equal Jog Back and 5' Jog Between Sets
Change of workout the last minute from 15 x 2', which I wouldn't have made it through. Pollen was rough. Nice weather though. Quite seasonable. Taking a step back and building off this. Determined my aerobic base is pretty much gone, so the harder workouts will wait. That's just fine with me.
PM: 4 miles w/ Megan, no watch.
Great weather again.
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| Miles With Megan Miles: 4.00 | Altra One V3 Blue Miles: 11.00 | Saucony Kinvara 5 Teal (Vault) Miles: 4.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch/PM: 8.5 miles, averaged 11:01. HR 128.
Nice recovery plod.
PM: 4 miles on the treadmill. HR 128.
Weights after: Chest press 3 x 15 @ 40#; Pull Downs 3 x 15 @ 50#, Pec Flys 3 x 20 @45#; Shoulder Press 3 x 15 @ 25#
Late: AIS, PT, and light core
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| Altra Escalante Miles: 4.00 | Saucony ISO Freedom Miles: 8.50 |
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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/PM: 9 miles
7 x 8" Hill Blasts
Legs were dead, so I threw in a ~2 pickup before doing drills and strides to prime the legs a bit. Went after a Strava hill segment on the cool down. I was surprised for the third mile I was moving around 6:20 pace for 4% average grade. The segment was a bit too firm, but I realized my legs will move when I ask them to. Did some strides on the cool down as well. Looks like a great afternoon/evening for the Thursday ride.
Evening: 37.2-mile ride. HR 162.
Perfect night for a ride. Rode one of the splinter A groups. Basically 50k race effort for me. Warm, but comfortable. 80 to start o think. 19.1 MPH for the loop. 18.6 for the ride.
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| Specialized Diverge Pro Miles: 37.20 | Saucony Kinvara 5 Teal (Vault) Miles: 9.00 | Cross Training Minutes 2019 Miles: 120.00 |
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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 9:29. HR 140.
PM: 4 miles w/ Megan, averaged 10:01. HR 129.
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| Miles With Megan Miles: 4.00 | Saucony Kinvara 7 Miles: 8.30 | Saucony Kinvara 6 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Noon: 16 miles, averaged 8:25. HR monitor off.
It was pretty warm (80 degrees). I did better than last week, but still bonked hard in the last mile. It's been a long time since I struggled with long runs, and let's face it, 16 miles really isn't a long run. All my base fitness from last fall and early winter is completely gone, which rots. Beautiful day even if I got my backside kicked and a little cooked by the sun. Short shakeout tomorrow and then a longer ride by myself in the afternoon.
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| Saucony Kinvara 6 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.40 | 0.00 | 0.00 | 0.00 | 94.40 |
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| Saucony Kinvara 7 Miles: 24.30 | Altra Escalante Miles: 12.40 | Saucony Kinvara 6 Miles: 25.20 | Miles With Megan Miles: 8.00 | Altra One V3 Blue Miles: 11.00 | Saucony Kinvara 5 Teal (Vault) Miles: 13.00 | Saucony ISO Freedom Miles: 8.50 | Specialized Diverge Pro Miles: 37.20 | Cross Training Minutes 2019 Miles: 120.00 |
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