| 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.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.50 | 0.00 | 0.00 | 0.00 | 64.50 |
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| Saucony Endorphin Pro Blue Miles: 33.50 | Saucony Endorphin Pro White Miles: 32.00 | Saucony Ride Teal Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: 9.5 miles, averaged 7:54. HR 151.
3x10' Subthreshold
Legs felt absolutely awful from travel 6 hours yesterday and the day before that and 2-3 days before that 8-9 hours and 6-7 hour the next day. It got a little warm. 7:07, 7:00, 6:56 and HR was 161, 162, 164.
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| Saucony Endorphin Pro Blue Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 6 miles on the treadmill, averaged 9:16. HR 123.
PM: 6.5 miles on the treadmill, averaged 9:09. HR 124
+ 30' sauna. HR 89.
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| Saucony Endorphin Pro White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 12 miles on the treadmill, averaged 7:39. HR 151.
12x3' Subthreshold
35' progressive warm-up, then 2 each @ 8.8, 8.9, 9.0, 9.1, 9.2, 9.3 MPH w/ 45" recoveries. Solid session. Closer to threshold the last handful of reps, but the reps were short, so likely not too much accumulation.
PM: 4.5 miles, averaged 9:00. HR 134.
Did 4 x 200 in 44, 43, 42, 41. Man, I remember when I could do 6-8 x 200 in about 38-34 without too much problem. I do think this is one missing piece of trying to regain fitness is my lack of legs speed and power.
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| Saucony Endorphin Pro White Miles: 12.00 | Saucony Ride Teal Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| AM: 4.6 miles on the treadmill, averaged 9:44. HR 122.
PM: 3 miles on the treadmill. HR 122.
Legs weren't cooperating in the afternoon, so I cut it to 30'. I didn't eat enough.
+ 22' sauna. HR 91. Sauna stayed pretty hot, stabilizing around 180F
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| Saucony Endorphin Pro White Miles: 7.60 | Saucony Endorphin Pro Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM/Lunch: 12 miles on the treadmill, averaged 7:35. HR 149.
6x8' Subthreshold
I was going to do a steady aerobic 90' run but decided with more limited time tomorrow, I would get another session in. Got the effort just right. Turnover didn't feel smooth, but effort was spot on. 8.5 MPH ---> 9.0 MPH w/ 1' recoveries. HR 156, 159, 158, 160, 162, 163.
Not doing the ride tonight due to limited time, but that's okay. I haven't made too many TNDs this summer, but there is still fall time. Trying to get my volume up for running anyway and I guess try to extend my saddle time on any ride day. I feel a slight increase in running volume, 1-2 runs per week of steadier aerobic running, and leg speed/turnover are the missing pieces.
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| Saucony Endorphin Pro Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM: 6.4 miles, averaged 9:30. HR 122.
PM: 2 hours. 202W. HR 132. 34.5 miles @ 17.2 MPH.
Only took 26' before I encountered car idiots. I was reminded of why I have been preferring the basement to being outside. Nice to be out on the bike after I settled down, though.
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| Saucony Endorphin Pro White Miles: 6.40 |
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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 |
| PM: 3 hours 7'. 214W. HR 136. 57 miles @ 18.2 MPH.
Had a really good ride. Stayed on the pedals and just found a sustainable but honest effort and stuck with it. About 6 new miles. Only 5 total minutes of coasting, so I was definitely turning the pedals over.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.50 | 0.00 | 0.00 | 0.00 | 64.50 |
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| Saucony Endorphin Pro Blue Miles: 33.50 | Saucony Endorphin Pro White Miles: 32.00 | Saucony Ride Teal Miles: 4.50 |
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