| 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 | | 61.92 | 4.00 | 6.78 | 1.25 | 73.95 |
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| Loose Dogs Miles: 1.00 | Brooks PureConnect Miles: 17.02 | Saucony Kinvara 2 (2) Miles: 10.25 | Saucony Kinvara Miles: 9.25 | Saucony Kinvara 2 Miles: 16.50 | Newton Trainer 4 Miles: 10.50 | Saucony A5 Miles: 10.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Missed my run today, but I helped a friend move and spent some time with some other friends who will be moving soon. Cool again today and tonight and for the next 3 days. Time to get things rolling and notching some miles. Fitness feels pretty good for 60 miles per week, but it's time to get back into the 70s for a few weeks and keep gradually climbing. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 4.00 | 0.00 | 0.25 | 16.50 |
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Lunch: 18th street, etc. - 10.5 miles, averaged 7:21 w/ 4-mile baby a. builder @ 2:55 marathon pace (hair under 6:40): 6:40, 6:44, 6:38, 6:38. Felt kinda meh even though it was cool. PM: North side - 6 miles, averaged 7:28. I did a quarter mile pick up in 1:14.34 (4:52 pace) according to the very honest measurement of the Garmin. Cool and windy. Think I will hit the track on Wednesday or Thursday rather than my usual stretch of trail for some mile repeats.
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| Loose Dogs Miles: 1.00 | Brooks PureConnect Miles: 6.00 | Saucony Kinvara 2 (2) Miles: 10.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Lunch-ish: Vinton Woods - 9.25 miles, averaged 8:02. 62 degrees and almost chilly! PM: North side - 5.25 miles, averaged 7:55
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| Saucony Kinvara Miles: 9.25 | Saucony Kinvara 2 Miles: 5.25 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Fink Cemetery/Fire Cracker loop - 10.5 miles, averaged 7:38. Began pouring at mile 9 (I could see it coming down the road). It was awesome until I remembered this area has the worst drainage. Felt awesome though. |
| Newton Trainer 4 Miles: 10.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 2.00 | 1.00 | 10.18 |
| Had toyed with the idea of doing a 5k, but the local one sounded like sidewalk running and I run that area often, so I decided to go to track and get a sense of where I am. The idea was to do 3 1600m repeats, 4 if things were going great, 5 if the planets were aligned. My main goal was to try to hit a certain pace without my Garmin. I at least accomplished that (although 400m updates are pretty helpful). I was shooting for 400s that would put me in the 5:50 range or just barely over 6:00 at the slowest.
Ended up fast on the first one (of course) 5:44.2, 6:01.5, 6:03.1. 2.6 up and 4.1 down.
I expect this will be half marathon pace by Philly RnR, assuming I don't blow a tendon or get hit by a car. In April I hit several miles at 6 flat and most under 6:10 in my half, so I should be able to exceed that in 2.5 months. Happy 4th of July!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 9th to Heritage Trail to Happy Hollow Park and back - 11.25 miles, averaged 8:06 Not sure why I never put these routes together since much of it is covered and there are numerous water fountains and options to extend or change direction early.
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| Saucony Kinvara 2 Miles: 11.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.24 | 0.00 | 4.78 | 0.00 | 11.02 |
| Couldn't decide what to do today, but this is what I ended up with. 3.1 warmup up w/ a bit at MP to get things going, brief stretches, few strides. Then 3 x 10 minutes @ LT w/ 3 minute recovery jogs. I've done the workout before and it is deceptively difficult. Not as hard as the Hanson's that I like to do (about 4 x 12 minutes+ for me), but that is a peak workout and this one was perfect right now. Weather was cool and overcast, but the air was saturated and that made it a bit tough. Better than blinding sun and steamy pavement for sure. Interval 1: 6:13 average; interval 2: 6:17 average; interval 3; 6:20 average. 6:17 overall for the fast intervals. I'm guessing that is 10-15k pace right now, but we will see in a few weeks. My plan for B2B is to have a good time and get a 10k time from a legitimate course on my PR board.
2.25 cool down.
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| Brooks PureConnect Miles: 11.02 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.92 | 4.00 | 6.78 | 1.25 | 73.95 |
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| Loose Dogs Miles: 1.00 | Brooks PureConnect Miles: 17.02 | Saucony Kinvara 2 (2) Miles: 10.25 | Saucony Kinvara Miles: 9.25 | Saucony Kinvara 2 Miles: 16.50 | Newton Trainer 4 Miles: 10.50 | Saucony A5 Miles: 10.18 |
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