| 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 | 0.00 | 0.00 | 0.00 | 57.50 |
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 12.80 | Saucony ISO Freedom 3 Miles: 12.20 | Altra Rivera Miles: 21.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM: 6.1 miles, averaged 10:44. HR 132.
Recovery. I was going to still try to do my weekender, but the conditions were miserable and I was pretty sore from the bike race yesterday. This was actually pretty manageable.
Kind of a low mileage week, but I did a bit more riding with the weather and race prep. I will try to bring it back up next week.
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles, averaged 10:27. HR 126.
More recovery. Ran before class. First day of the semester at Lawrence Tech. Had a fine first day teaching. The run helped to set me up for the day.
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| Saucony ISO Freedom 3 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| PM: 11.2 miles, averaged 8:54. HR 158.
10 x 3' (3')
20' up/20' down
Got the midweek in today as I didn't want to try to fit it in before class, but once the semester is in full swing I will have to, which probably means getting up at 5:30. Decent conditions, warm but not hot and fairly dry. Rx was 6:55, and I ended up averaging 6:43, from 6:51 down to 6:32, which was solid.
Got an overload class from Oakland, which will have me very busy but the extra pay will cover 2/3 of the year for preschool, so I figured it would be less of a stress teaching an extra course than dealing with how much extra money school will be.
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| Altra Rivera Miles: 11.20 |
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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 |
| AM: 6 miles, averaged 10:52. HR 121.
Recovery. Felt pretty decent, legs a bit heavy. Broke in my new Garmin 265. My Polar has been doing weird things, and could probably use a factory reset but it has been a couple years, so oI figured why not.
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| Saucony ISO Freedom 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM: 6.7 miles, averaged 9:44. HR 139.
PM: 120' on the trainer. 220W. HR 139.
Got up at 5, which I haven't done for a non-race situation in a while. 6:20 or 6:30 is early enough for me. Figured I would try it for prepping to get up before my Tuesdays with the boys. It was insanely humid and I am glad the sun wasn't up or out for most of it. Always nice to get in a run early and see what the rest of the day brings.
Solid 2 hours on the trainer. It has rained a ton and the last two days and I knew the dirt roads would be crap and although the group would likely ride Stony Creek, I had work to do and took the boys for a bit longer today as Megan has a ton of stuff with her new chair position.
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| AM: 6.8 miles, averaged 9:38. HR 138.
PM: 4 miles, averaged 10:00. HR 129.
First running double in a long time. Time to get back to it when I can.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 10.5 miles, averaged 8:37. HR 154.
30' @ Half Marathon Effort
30' up/30' down.
Kind of knew where the pace should be for the effort, so I ran with pace on and just peeped the HR here and there. I dug back through some data from previous races to check my memory of HME heart rate. I only had one decent set of data from Broad Street 2014, which was a 10 miler, but that is close enough. Data from Detroit half 2018 was junky in places but where it was on I could tell and that helped. Anyhoo, 7:17 pace @ 172 BPM. I haven't run that for half marathon pace since early 2012. Ho hum. This upcoming week it goes to 35' and the following to 40', which will likely be tough. Not sure how many minutes will be added the week after or if I will be on to something new.
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| Altra Rivera Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.50 | 0.00 | 0.00 | 0.00 | 57.50 |
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 12.80 | Saucony ISO Freedom 3 Miles: 12.20 | Altra Rivera Miles: 21.70 |
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