| 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 | | 64.60 | 0.00 | 0.00 | 0.00 | 64.60 |
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| Saucony Endorphin Pro White Miles: 18.50 | Saucony Kinvara 15 Miles: 4.00 | Saucony Ride Teal Miles: 15.60 | Saucony Kinvara Pro Miles: 9.20 | Puma Fast-R Nitro Elite 3 Miles: 17.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Lunch: 4.1 miles on the treadmill, averaged 9:46. HR 119.
Did some maintenance on my brake rotors and calipers and got them ready to go again. Added a new maintenance skill to my tool kit, which feels good, as I am sure it would have been $60-100 or more for the service.
Worked on putting together my new bike. Most of it was assembled, but I switched a few parts from my old bike that I just put some new parts on. I am really enjoying working on things.
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| Saucony Endorphin Pro White Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| AM: 10.2 miles on the treadmill, averaged 7:54. HR 147.
30' Continuous Subthreshold
8.5-9.0 MPH for the first 20' and then 9.0-9.5 for the last 10'. HR 163. Felt pretty good to finish around 6:18-6:20 pace.
+ 20' sauna (HR 96).
PM: 4 miles. 6 x 8" hill blasts.
Boys' first day of camp. Took them a bit to adjust. They don't like not knowing what to expect. They ended up having fun.
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| Saucony Endorphin Pro White Miles: 10.20 | Saucony Kinvara 15 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM: 6.7 miles, averaged 9:41. HR 120.
PM: Off.
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| Saucony Ride Teal Miles: 6.70 |
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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 |
| AM: 9.2 miles, averaged 8:11. HR 145.
15 x 45"/15"
This is a Marius Bakken Special, and I quite like it. Recovery is very short, but the intervals are short and not too intense and this workout checked the box of running faster than my subthreshold work without doing gut-busting intervals. I started at a strong half-marathon pace and picked it up organically to about 5k pace.
+ 20' sauna (HR 96) and weights (squats and pull-ups).
PM: 4.2 miles on the treadmill, averaged 9:32. HR 115.
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| Saucony Endorphin Pro White Miles: 4.20 | Saucony Kinvara Pro Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM: 4.4 miles, averaged 9:09. HR 127.
PM: 90' on the trainer. 214W. HR 133.
3x15' Sweet Spot
Skipped TND, but still did a workout. Power was about 242, 252, 253 I think. I didn't feel great. Legs weren't firing too great, but I worked through it.
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| Saucony Ride Teal Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| AM: 17.3 miles, averaged 7:19. HR 152.
15-Mile Progression
Solid long run today. Sub-8 out of the gate and second mile was 7:30, so I just settled in around there and worked my way through the miles, progressing patiently. Felt very strong. 4-12 was 7:17-7:01. 6:49, 6:50, 6:25 for the faster miles at 13-15. The 6:25 was pretty hard, probably 10k effort. Definitely faster than threshold. I could have really cut it down if I wanted to.
I didn't fuel before or during, but more typically will be fueling as I have started doing more recently.
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| Puma Fast-R Nitro Elite 3 Miles: 17.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM: 4.5 miles, averaged 9:59. HR 113.
PM: 3 hours 5'. 55.7 miles @ 18.1 MPH. 211W. HR 133.
4 x 15' Lifts
This was a pretty solid workout. Did about sweet spot to low threshold intensity for 13' then 2' at threshold to Vo2. 261, 272, 269, 265. HR right at 150 BPM avg.
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| Saucony Ride Teal Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.60 | 0.00 | 0.00 | 0.00 | 64.60 |
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| Saucony Endorphin Pro White Miles: 18.50 | Saucony Kinvara 15 Miles: 4.00 | Saucony Ride Teal Miles: 15.60 | Saucony Kinvara Pro Miles: 9.20 | Puma Fast-R Nitro Elite 3 Miles: 17.30 |
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