| 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 | | 57.00 | 8.20 | 0.00 | 4.50 | 69.70 |
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| Altra One 2.5 Black Miles: 16.20 | Altra One 2.5 Miles: 19.40 | Cross Training Minutes 2018 Miles: 83.00 | Specialized Diverge (Gravel Bike) Miles: 20.10 | Altra Escalante Miles: 23.10 | Miles With Megan Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles, averaged 8:13. HR 140.
We got back from Toledo. We had a great time. Skipped my long run due to time. This will allow me to reset my schedule so that my Thursday night rides aren’t on a recovery day.
Feeling pretty tired the last few days.
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| Altra One 2.5 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Lunch: 7.6 miles, averaged 8:31. HR 139.
PM: 4 miles, averaged 9:11. HR 131.
Night: AIS, PT routine, and push-ups
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| Altra One 2.5 Miles: 7.60 | Altra One 2.5 Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.50 | 11.00 |
| Lunch: 11 miles, averaged 7:56. HR 160.
20 x 1’ On/Off + 10 x 30" On/Off
Warmed up 2 miles, during which a car slowed down behind me, which I ignored and then they said something partially audible. I ignored it, then got ticked, and tried to follow them. I only got in a few strides as it threw me completely off. The park was crawling with kids, but they were mostly away from the path. Weather was decent (70s, fairly dry). There was no extra recovery after the 1' effort and the 30" efforts stung a little. 5:50-5:35 for the 1's and 5:40-5:17 on the 30"s. Felt pretty good overall. 2.2 down.
PM: 20.1-mile ride. HR 127.
Easy spin on the Clinton River Trail. I had only been on the trail for running and only then short and infrequent. It is a mix of dirt, limestone, recycled tar, and tar. It is rough as you get out in the less wealthy cities, but it's a nice path overall. Great for a gravel bike. Lots of intersections. Raced a woodchuck to start things out. Lots of people, but wider than Paint Creek, so room to navigate. Had a great time.
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| Cross Training Minutes 2018 Miles: 83.00 | Specialized Diverge (Gravel Bike) Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Noon: 5 miles, averaged 10:04. HR 132.
Finally getting some rain. Humid though.
PM: 4.2 miles, averaged 10:01. HR 129.
Light rain again. Very few people at the park. Heaven.
Night: AIS, PT routine, and pushups. Did A 1' time trial. 47. A bit better than a week or so ago. Haven't been doing them enough.
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| Altra One 2.5 Miles: 5.00 | Altra One 2.5 Black Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch: 8 miles, averaged 8:14. HR 160. Did some strides.
Heart rate a bit elevated. It was somewhat warm, and my energy was up and down. Lost 5lbs of water weight and it wasn't humid.
Went to the cardiologist to have her look at an abnormal EKG from my physical in April. They did another EKG, and she didn't seem too concerned but she wanted to make sure. The issue is often seen in athletes and it is caused by, at times, lactic acid buildup or low electrolytes. Sounds about right. So I am hooked up to a 24-hour heart rate monitor, the experience of which is a cross between (what I imagine) a colostomy bag and house arrest ankle bracelet feels like. I was mostly ticked I had to miss my Thursday night ride with the guys and I couldn't replace that with a shakeout run because I have a Sony Walkman strapped to my shorts. It comes off at 3:00 tomorrow, which messes up a morning run and the possibility of running in the morning and doing the ride solo in the afternoon. But I guess when it is your ticker you just suck it up and check possibilities of the list |
| Altra Escalante Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| PM: 6.8 miles, averaged 9:30. HR 141.
First few with Megan. Hot. Our AC is struggling to keep up. Hotter tomorrow. The nasty humidity and dew point haven’t settled in.
Fluids consumed today. 2 bottles of Pedialyte and 2 more refills with 2 Nuun tablets each. About 4 liters plus some water and Gatorade earlier. Barely needing to use the restroom. Hydration this time of year is a part-time job. Will do my long run workout on the treadmill tomorrow. Low of 75 tonight and high of 98 tomorrow.
Late: PT routine
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| Miles With Megan Miles: 3.25 | Altra One 2.5 Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 8.20 | 0.00 | 0.00 | 15.10 |
| PM: 15.1 miles on the treadmill
60' @ Aerobic Threshold + 4 x 45" Strides
The dew point was 75 and almost 90 when I got ready to run in the late morning. No thanks. It was still plenty warm in the gym. Warmed up 30' minutes, taking in some fluids as I was already sweating a decent amount. I ran by HR, which works well for me on the treadmill as I tend to run slower than I can outside in decent conditions. Was only able to run 8.2 miles (about 7:20 pace), but I got in a good effort and felt strong. HR averaged 167.
Jogged 5' very easy and peeled off my shirt to change into a dry one. I'm sure the gym people weren't thrilled but it helped me out a good deal. Did 4 x 45" pace at 10 MPH or a bit faster and cooled down 20'. Felt good. I have moved my weekender to Saturday as it is better during the semester and it allows me to move my midweek workout back to accommodate my Thursday night ride. |
| Altra Escalante Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.00 | 8.20 | 0.00 | 4.50 | 69.70 |
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| Altra One 2.5 Black Miles: 16.20 | Altra One 2.5 Miles: 19.40 | Cross Training Minutes 2018 Miles: 83.00 | Specialized Diverge (Gravel Bike) Miles: 20.10 | Altra Escalante Miles: 23.10 | Miles With Megan Miles: 3.25 |
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