| 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 | | 49.82 | 8.58 | 0.00 | 3.20 | 61.60 |
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| Nike Zoom Streak LT2 White/Orange Miles: 5.70 | Altra One 2.5 Black Miles: 12.20 | Altra Escalante Miles: 6.00 | Cross Training Minutes 2018 Miles: 291.00 | Specialized Diverge (Gravel Bike) Miles: 85.80 | Altra One V3 Blue Miles: 11.70 | Altra One V3 Blue 2 Miles: 24.00 | Miles With Megan Miles: 3.20 |
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Pure Detroit 5k (3.2 Miles) 00:18:29, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 3.20 | 11.90 |
| AM: Pure Detroit 5k in 18:29. HR 184 (for race)
2.5 up/2 down. This was my first all-out race since Broad Street 2016. I have done two races (both Glass City Half). One was about 95% effort (or rather about 100% effort after 4 miles). This was my first Michigan race since we moved 2 years ago. Three things: it was hot, I won, and I am happy to be racing again
I was soaking wet warming up. I did some short strides and lined up, eyeing up the people who were likely to beat me. Got out in maybe 10th, but I could tell it was typical local race super heroes. By perhaps a half mile or so, I was in second and the young guy I pegged to win was about 50 meters out. I started to gain on him into the first mile. It felt fast but the effort was good. I didn't want to pass him as I figured he would crush me. At the same time, I didn't want to get in a kicking contest. I pulled ahead sooner than planned, some time before the 2-mile mark (around 1.5-1.8 I think). He seemed to wave me by as I rode his shoulder. At one water stop I think he grabbed a cup (didn't bother to ctually look) and I put a few steps on him. I told myself to push even if it meant puking or locking up. After a while I couldn't hear breathing or footsteps, so I tried to keep up the effort but with no racing (and thus race grit) it was hard. I managed a fairly strong finish. Miles 2, 3, and the partial had my heart rate soaring. I felt like I ran as hard as I could.
5:43 (176), 5:47 (185), 5:57 (189), 5:20 pace for partial (189)
Megan and I had a nice brunch in Midtown Detroit, which really is not as bad as everyone thinks. Getting to know the city a bit.
PM: 4.2 miles, averaged 10:29. HR 133. Hot and nasty
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| Nike Zoom Streak LT2 White/Orange Miles: 5.70 | Altra One 2.5 Black Miles: 4.20 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 miles, averaged 10:47. HR 129.
Did a few pullups.
Some soreness, but not bad at all. Figured a very hard effort might really shock the muscles. It’s a down week, so likely no doubles but hopefully I’ll get in at least 3 rides.
Night: AIS and pushups. 1' time trial of 58. Improvement.
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| Altra Escalante Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM1: 48.6-mile ride. HR 156.
Went the length of the Macomb Orchard Trail to Richmond and back. It’s a very nice paved trail. Toward the end I was bonking. I didn’t eat a big enough lunch and only ate a Kind Bar during the ride. I was pretty spent at the end and while getting gas my quads started to really hurt. I think both were cramping. So, I drank two sodas, had a small bag of sea salt and vinegar chips (Kettle Brand, the objectively best chip), and a bag of beef jerky and headed home. I texted Megan to say I wasn’t going to run, but she was still home when I got back, so....
PM2: 4 miles w/ Megan, averaged 10:12. HR 154.
My legs felt okay. Standing on concrete all day and trying to run is worse. HR was quite elevated. I drank and obscene amount of Gatorade.
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| Cross Training Minutes 2018 Miles: 160.00 | Specialized Diverge (Gravel Bike) Miles: 48.60 | Altra One V3 Blue Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| PM: 7.6 miles, averaged 8:37. HR 144.
Night: AIS, PT routine, and pushups
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| Altra One V3 Blue 2 Miles: 7.60 |
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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 155. Did some strides.
PM: 37.2-mile ride. HR 146.
Thursday night ride with the guys. Great weather. Felt pretty good, stronger at the end. Hills are still hard but I’m getting stronger. Felt pretty comfortable overall.
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| Cross Training Minutes 2018 Miles: 131.00 | Altra One 2.5 Black Miles: 8.00 | Specialized Diverge (Gravel Bike) Miles: 37.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:24. HR 142.
First few with Megan. Picked it up from there to low7s and just under. Two weeks to Beach to Beacon.
Night: AIS, PT routine, and pushups
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| Miles With Megan Miles: 3.20 | Altra One V3 Blue Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.82 | 8.58 | 0.00 | 0.00 | 16.40 |
| PM: 16.4 miles, averaged 7:51. HR 161.
60’ Aerobic Threshold Tempo + 6 x 45” Strides
Weather was light rain and 70. Drove to Stony Creek High School to do the Hanson Brooks 16-mile loop, which is actually a good chunk of the Thursday night gravel ride.
The roads were a mess in places. I slipped, squished, slid. The hills, though nothing like out west, were challenging, especially where it was like thick sand. I averaged about sub-7 but most splits where 6:57-6:42. I had some low 7s on the back half as there were some real grinders. I’ve lost all hill strength because everything I run is so flat. I tied up the last 3’ or so, but did my 5’ jog and then the 45” strides, which felt good.
30’ up/20’ down
Waiting for the pace to come down on these, which they will.
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| Altra One V3 Blue 2 Miles: 16.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.82 | 8.58 | 0.00 | 3.20 | 61.60 |
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| Nike Zoom Streak LT2 White/Orange Miles: 5.70 | Altra One 2.5 Black Miles: 12.20 | Altra Escalante Miles: 6.00 | Cross Training Minutes 2018 Miles: 291.00 | Specialized Diverge (Gravel Bike) Miles: 85.80 | Altra One V3 Blue Miles: 11.70 | Altra One V3 Blue 2 Miles: 24.00 | Miles With Megan Miles: 3.20 |
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