| 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 | | 58.93 | 10.20 | 6.57 | 0.00 | 75.70 |
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| Altra Escalante Miles: 14.00 | Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 24.00 | Altra One 2.5 Black Miles: 17.40 | Nike Pegasus Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 13.30 | Nike Zoom Streak LT2 White/Orange Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 7.20 | 0.00 | 0.00 | 14.00 |
| Lunch: 14 miles.
50' @ Aerobic Threshold + 4 x 45" Strides
I went to the gym as it was already climbing into the 80s when I was ready to run. I had planned on going anyway. I warmed up 2 miles, but I was supposed to do 30'. I somehow got confused. Workout called for 50' @ aerobic threshold, so I figured just a click or two down from the aerobic builders I have been doing. I figured in decent conditions 6:40s would feel quite comfortable given for the faster efforts I have been averaging low-6:40s. 6:40 was too hard on treadmill, so I backed off a bit (averaged 6:56). My goal was to keep my HR under 170 for almost the entire run and keep the average around 165-168 (averaged 166). I felt a little rough at times, but I think I am not used to have to concentrate on the treadmill. I got through feeling strong, but my feet were slipping on the belt from all the sweat. Switched treadmills to complete the workout. Cooled down 3.3 miles.
Deviated from my typical lunch and demolished a Pot Belly sub after as it was almost 2:00PM and I hadn't eaten anything.
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| Altra Escalante Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM: 6.3 miles, averaged 10:17. HR 137.
Pretty nasty out.
PM: 4 miles w/ Megan, averaged 10:32. HR 123.
We got a nice sun shower. It was a relief as the low was 77 degrees last night and we lost power. Yep. Sleeping was not fun. Glad I had a few beers. I sat in my car, charged my phone, and read in the AC. Power came back around 2:00PM
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 6.30 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| AM: 8 miles, averaged 8:16. HR 145.
Rode over to River Bends to do some low key single track riding. I stopped at the skatepark because I have never see it even though I have been to the park a few times. It's a decent park. Made me wish I had a BMX bike to see if I could break my old man butt.
PM1: 13.3-mile ride. HR 124.
Got to use my brakes a bit as well as to get the rear wheel to slide around a bit to learn how the bike rides in different conditions. I only banged my arm on one tree. Read for a bit outside and then went for a shakeout run.
PM: 4.7 miles, averaged 8:32. HR 145.
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| Nike Pegasus Miles: 8.00 | Altra One 2.5 Miles: 4.70 | Specialized Diverge (Gravel Bike) Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.73 | 0.00 | 6.57 | 0.00 | 12.30 |
| PM: 12.3 miles, averaged 7:34. HR 159.
4 x 10' w/ 3' Recoveries
Waited until the afternoon/early evening for this one. The weather was cool (just around 70) and fairly dry. Warmed up 2.7 with strides and decided to do them on the roads to avoid kids at the park even though it wasn't that busy. I figured for my 3k loop I would likley be able to run the interval and jog the recovery and start in almost the same place. Worked perfectly.
The workout ended up being a good bit faster than I thought I could run. I thought 6:15ish would be good given that I think I averaged 6:12 for the 8 x 5' workout two weeks ago. I think this as a small breakthrough on the way back to getting in shape.
Splits: 6:06, 6:03, 6:06, 6:06 (HR averaged 173 overall)
I paced very well, only sneaking a peak at my pace accidentally as I toggle to the correct screen and then toward the last 90 seconds of the last rep to make sure I wasn't dying. Tried to make it faster, but I likely started too slow to make sure I made it through. Cooled down 2 miles.
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| Nike Zoom Streak LT2 White/Orange Miles: 12.30 |
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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 |
| AM 5 miles, averaged 10:31. HR 131.
PM: 4 miles, averaged 9:59. HR 128.
Was going to go for a ride but my chain was running rough. I’m not sure what I’m doing with cleaning and greasing. My speed sensor is also wacky and defective. One thing about running, it’s relatively cheap and maintenance free. Wahoo customer service was excellent and they should send me a new sensor. Glad they talked me out of a Garmin. They wouldn’t be so accommodating.
No Thursday night ride as the guys were doing a solstice ride. I was going to go solo but I decided to go tomorrow but it’s going to be rainy and we are heading out early for the weekend.
Happy 4th Anniversary to Megan.
Night: PT routine
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| Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 5.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Lunch: 8.4 miles, averaged 7:45. HR 150. Did some strides.
AIS, PT routine, and pushups after lunch
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| Altra One 2.5 Black Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles, averaged 7:17. HR 157.
Ran on the University of Toledo Trail. Run was easy to moderate and then uptempo. Last 3 miles were in the 6:40s. Not bad after two beers at Megan’s parents. We were out late for Megan’s high school reunion last night. We had fun. Maybe a bit too much fun for me.
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| Altra One 2.5 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.93 | 10.20 | 6.57 | 0.00 | 75.70 |
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| Altra Escalante Miles: 14.00 | Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 24.00 | Altra One 2.5 Black Miles: 17.40 | Nike Pegasus Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 13.30 | Nike Zoom Streak LT2 White/Orange Miles: 12.30 |
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