| 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 | | 57.50 | 8.80 | 4.00 | 0.00 | 70.30 |
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| Cross Training Minutes 2018 Miles: 263.00 | Altra One 2.5 Black Miles: 22.90 | Specialized Diverge (Gravel Bike) Miles: 74.80 | Altra One 2.5 Miles: 16.30 | Nike Zoom Streak LT2 White/Orange Miles: 8.00 | Altra Escalante Miles: 23.30 | Miles With Megan Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch: 6 miles, averaged 10:50. HR 133.
Ran very slow in the heat for smart recovery.
PM: 37.6-mile ride. HR 153.
Started from Paint Creek and did portions of the Thursday night ride. When I got to the Proving Grounds (Ford test track I think) it poured and the sky was very dark and it was windy. I worried about hail and lightening but it was okay. The dirt was muddy (so was I, the bike likewise). Had a good time. Not optimal for recovery but it’s hard to do the cycling I want with my running schedule. Just need to monitor fatigue levels and not go too hard.
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| Cross Training Minutes 2018 Miles: 139.00 | Altra One 2.5 Black Miles: 6.00 | Specialized Diverge (Gravel Bike) Miles: 37.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Lunch: 7.3 miles, averaged 8:51. HR 143.
PM: 4.3 miles, averaged 9:50. HR 130.
Felt a little rough on the lunch run. Slight bonk. Low on calories I think. A bit humid. Drier air pulled through this afternoon. Felt much better this afternoon. It’s still 80 in our apartment.
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| Altra One 2.5 Miles: 7.30 | Altra One 2.5 Black Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Lunch: 8 miles, averaged 7:41. HR 154.
4-Mile Tempo in 24:46 (6:11/12 Avg)
Drier air moved in but it was still fairly warm (86 degrees). Warmed up 2 miles with strides. Ran completely by effort and Easter egged my splits to great results. I’m getting back to my old running self now.
Splits: 6:15, 6:14, 6:10, 6:07 (HR 169.5)
The last .75 were tough. Collected myself a bit then cooled down 2 miles. A short workout overall, but I also find true tempos some of the hardest workouts mentally. I prefer to break them into 10-15’ or 2-2.5 miles. Always feels great to nail them though.
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| Nike Zoom Streak LT2 White/Orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch: 5 miles, averaged 10:29. HR 139.
Hot.
PM: 5 miles, averaged 10:00. HR 139.
Ditto. 83 degrees inside. Happy 4th!
Night: AIS, PT Routine
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| Altra One 2.5 Miles: 5.00 | Altra One 2.5 Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Lunch: 7.1 miles, averaged 9:10. HR 148. Did some strides.
Hot and high dew point. Was about 80 degrees sleeping. I’m tired of it. Complex supposed to look at AC.
PM: 37.2-mile ride. HR 162.
Hot ride. We were supposed to get thunderstorms but they held off. We did a combined group ride so the pace was solid (18MPH over dirt and hills). We were momentarily halted by two loose cows. Hard effort, but enjoyed it. The guys are helping me learn, which I appreciate.
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| Cross Training Minutes 2018 Miles: 124.00 | Altra Escalante Miles: 7.10 | Specialized Diverge (Gravel Bike) Miles: 37.20 |
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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 8:36. HR 141.
Relief in the air. Low 70s, very dry, and breezy.
PM: 4 miles w/ Megan, averaged 10:20. HR 122.
Very pleasant. Humidity at a rare 27%.
Night: AIS, PT routine, and push ups (did 43 in 1'. Too lax on the lately, but it has been so hot inside)
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Miles: 4.00 | Altra One 2.5 Black Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 8.80 | 0.00 | 0.00 | 16.20 |
| Lunch: 16.2 miles, averaged 7:47. HR 160.
60’ Aerobic Threshold Run + 6 x 20” Strides
Went to Stony Creek to get some hillier running in. Full sun, dry, not too hot. Warmed up 30’. I put my auto lap and hit pretty much 6:50s and 6:40s. It was windy as it alway is off the water. Averaged 6:48, which I was okay with. I never felt great but I fought through. Jogged about 6’ and got some fluids (shorts had some serious salt stains) and did strides (supposed to be 45” but I couldn’t bring myself to do the long ones. Shuffled 20’ down.
Splits: 6:58, 6:50, 6:40, 6:42, 6:48, 6:45, 6:47, 6:58, 6:42 (for .8)
Pleased I toughed it out. The last 5’ were a little tough. The uphills at the end killed me.
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| Altra Escalante Miles: 16.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.50 | 8.80 | 4.00 | 0.00 | 70.30 |
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| Cross Training Minutes 2018 Miles: 263.00 | Altra One 2.5 Black Miles: 22.90 | Specialized Diverge (Gravel Bike) Miles: 74.80 | Altra One 2.5 Miles: 16.30 | Nike Zoom Streak LT2 White/Orange Miles: 8.00 | Altra Escalante Miles: 23.30 | Miles With Megan Miles: 4.00 |
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