| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.55 | 5.00 | 1.25 | 3.40 | 74.20 |
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| Altra Escalante Miles: 19.50 | Altra One 2.5 Miles: 21.90 | Altra One 2.5 Black Miles: 22.70 | Miles With Megan Miles: 8.00 | Cross Training Minutes 2018 Miles: 324.00 | Specialized Diverge (Gravel Bike) Miles: 63.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 5.00 | 1.25 | 0.00 | 15.50 |
| PM: 15.5 miles, averaged 7:55. HR 155.
40' Aerobic Builder + 6 x 45" Strides
Warmed up 30' and did the workout on the roads next to the park loop to avoid people/kids/geese. Felt a little sluggish and lacking in turnover during the workout, but the overall pace was right around what I did last week. Just couldn't get the legs to really ride and that made breathing harder. I am sure it is from the extra exercise with biking.
Splits: 6:34, 6:27, 6:21, 6:22, 6:17, 6:19, 6:22 (for the partial)
I kind of died a bit on the last minute or so. The weather was cool but humid and I felt kind of strange when I got up (like I didn't want to get out of bed as some strange dreams but me in a weird state). I shuffled back to the park and did 6 x 45" strides and then cooled down for 30'.
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| Altra Escalante Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM: 6.6 miles, averaged 9:58. HR 130
PM: 4.5 miles, averaged 9:35. HR 141.
Went to physical therapy between the two runs. I think the doctor said I might be able to do the rest of the work on my own after Friday. Just need to do strengthening exercises. I was thinking it would be another couple of weeks (and hundreds of dollars). The issue as near as I can tell began with my hip flexor injury in October 2013. Should not have let the issue go as long as it did, but it never kept me from running and it never hurt while running.
After reading Rob's post I did a 1' push-up test. I got 43.
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| Altra One 2.5 Miles: 6.60 | Altra One 2.5 Black Miles: 4.40 |
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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 8:07. HR 151.
PM: 4 miles with Megan, averaged 10:17. HR 129.
Night: PT stretching and exercises, AIS, and push-ups
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 8.00 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 3.40 | 10.00 |
| AM: 10 miles, averaged 8:01. HR 160.
20 x 1’ On/Off
Weather was a little less comfortable than it has been, but still not bad. 80 degrees. 68 dew point, 66% humidity. Warmed up 2.3 miles with some strides. Felt decent throughout. Workout was intended to be less taxing than previous weeks but still be a workout. Paces were from 6:10-5:25. I’m about 6 lbs lighter than when I last did this workout in April. Cooled down 2.3.
Went to physical therapy in the early afternoon. Last session on Friday.
PM: 20.6-mile easy ride at Paint Creek. HR 124.
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| Cross Training Minutes 2018 Miles: 85.00 | Specialized Diverge (Gravel Bike) Miles: 20.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Lunch: 6.2 miles, averaged 9:34.
Rode 6.2 miles to the vet’s for Oliver’s food. Made more sense than driving.
PM: 37-mile ride with KLM boys. HR 151.
A little warmer and windier this week. Fun time.
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| Cross Training Minutes 2018 Miles: 239.00 | Altra One 2.5 Black Miles: 6.20 | Specialized Diverge (Gravel Bike) Miles: 43.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| AM: 7.3 miles, averaged 8:54. HR 139.
Sluggish from last night’s ride but I expected that. Great weather. I was going to run again but decided I’ve had plenty of exercise.
Had my last PT appointment. Hip feels fantastic.
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| Altra One 2.5 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 8.1 miles, averaged 8:01. HR 152.
PM: 4 miles w/ Megan, averaged 10:18. HR 127.
Night: AIS, PT work, and pushups
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 8.10 | Altra Escalante Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.55 | 5.00 | 1.25 | 3.40 | 74.20 |
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| Altra Escalante Miles: 19.50 | Altra One 2.5 Miles: 21.90 | Altra One 2.5 Black Miles: 22.70 | Miles With Megan Miles: 8.00 | Cross Training Minutes 2018 Miles: 324.00 | Specialized Diverge (Gravel Bike) Miles: 63.90 |
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