| 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 | | 72.00 | 6.00 | 3.00 | 0.00 | 81.00 |
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| New Balance Zante Miles: 13.25 | Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 29.00 | Kinvara 5 Black/White 2 Miles: 15.25 | Saucony ISO Triumph Miles: 13.50 | Saucony A6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Lunch/PM: 13.25 miles, averaged 7:50
Weather was favorable. Sluggish and legs are feeling like concrete, however. Okay run. Did a 2-mile pickup after 10 miles, which ended up being 7-minute pace. Feeling way out of shape but looking forward to the training. Enjoying my runs for the most part.
Went into Downtown Rochester, picked up the Clinton River Trail for a mile and a half, linked to the Yates Trail by the Cider Mill and back on the roads of Shelby Township.
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| New Balance Zante Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM/Lunch: 7.75 recovery miles.
PM: 4.5 mile shakeout, mostly with Megan. HR 124. Beautiful weather today. Just perfect.
The band is breaking on my Garmin and I'm having some issues with my thrills and spills warranty paperwork. For $6 on eBay, I'll probably just fix it myself.
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| Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 4.50 | Kinvara 5 Black/White 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 9 miles. HR 153. Did a few strides. Awesome weather again.
PM: 4 miles or so (GPS took a wicked tangent). Did two sets of pullups.
+Stretching and core at the gym after PM run
Hit 2000 miles for the year even though I hit the 1000-mile mark three days earlier this year than any previous year.
Starting running almost 6 years ago sometime in mid- to late-September. First hit 2000 miles in one year in 2012. A short history of the 2000-mile mark for me.
October 18, 2012
July 20, 2013
July 25, 2014
July 6, 2015
August 23, 2016
I ran plenty last year (just shy of 4000) and most years that should be more than I likely need.
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| Kinvara 5 White/Black Miles: 4.00 | Saucony ISO Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM/Lunch: 10 miles, averaged ~8:10 w/ 30-minute farlek
28' up/30' farlek of 6 x 3 minutes w/ 2 minute jogs/23' down
First two were around 6:05 pace, the next 2-3 in the 5:50s, and the last one was around 5:45.
My backup watch is messing up. My next GPS will not be a Garmin. Complete junk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles recovery. Did some pullups.
Humidity and dewpoint back, but doable.
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| Kinvara 5 Black/White 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8.5 miles w/ ~12 minute high aerobic finish.
Ended up being about 6:15 for 1.8 miles. Funny my watch never really got below 6:20 pace (I knew I had to be travelling faster).
PM: 4.5 miles + pullups
About 4 hours at Depot on the computer training and a few more hours tutoring mixed throughout the day. Looks like I managed to cobble together 35 hours between one online tutoring gig (11) and Depot (24) and then whatever the other online gig ends up being. Another 2-3 hours a day I think (every day). It likely won't be enough but it's about all I can do I think.
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| Kinvara 5 White/Black Miles: 8.50 | Saucony ISO Triumph Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles firm, averaged 6:52.
Broke one of my running rules and drove to run on the Paint Creek Trail. It was 70 and decently rainy. The trail is flat, hard packed dirt. Got wet and sandy. I loved it and the trail.
Jumped two deer and other one farther down. They were munching when I came back. I was probably 6 feet away cruising around 6:20 pace and it barely looked at me. We also have black squirrels, which I first saw in Philadelphia.
Got out fairly quick and ran 7:15 for the first 6 miles about 44 minutes. Then 6:28 pace on the way back in about 38:30. Glad for the bathroom at the end. I was going to give it heck the last two miles but my stomach was giving me grief. Must have been the overpriced Boy Scout popcorn I got talked into.
At least a hundred ducks hanging out at the park at the trail head. I'm very tired.
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| Kinvara 5 White/Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.00 | 6.00 | 3.00 | 0.00 | 81.00 |
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| New Balance Zante Miles: 13.25 | Miles With Megan Miles: 4.00 | Kinvara 5 White/Black Miles: 29.00 | Kinvara 5 Black/White 2 Miles: 15.25 | Saucony ISO Triumph Miles: 13.50 | Saucony A6 Miles: 10.00 |
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