| 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 | | 73.70 | 6.80 | 3.50 | 0.00 | 84.00 |
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| Altra One V3 Blue 2 Miles: 22.80 | Cross Training Minutes 2018 Miles: 275.00 | Specialized Diverge (Gravel Bike) Miles: 73.40 | Altra One V3 Blue Miles: 32.00 | Altra One 2.5 Black Miles: 10.40 | Altra One 2.5 Miles: 12.40 | Altra Escalante Miles: 6.40 | Miles With Megan Miles: 3.20 |
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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 |
| PM: 8 miles, averaged 8:10. HR 157.
Didn’t get back in time to get a workout, but I got a run in. People at the park were driving me nuts and blocking the path. Started a hot mile to blow off some steam, but only got through .3 before pulling back.
Evening: AIS, PT routine, situps and pushups
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| Altra One V3 Blue 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| Lunch: 7.2 miles in 65’ on the treadmill. HR 139.
Did some 10’ hills. Nasty outside and wasn’t feeling it.
10.2-mile ride to test a commute route. HR 148.
PM: 6.5 miles in 60’ at the Oakland fitness center. HR 135.
10.8-mile ride home. HR 132.
Got a locker, which I couldn’t seem to get open. The shower was freezing. Good to get the bugs of commute life worked out now.
Late: AIS, PT routine, and pushups
Looks like I hit the 2000-mile mark. The annual history report:
2012 October 18
2013 July 20
2014 July 25
2015 July 6! (This was the year I ran just shy of 4000 miles)
2016 August 23 (Despite hitting 1000 on April 1, a PR by about a week)
2017 September 17
2018: August 27
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| Cross Training Minutes 2018 Miles: 86.00 | Specialized Diverge (Gravel Bike) Miles: 21.10 | Altra One V3 Blue Miles: 7.20 | Altra One V3 Blue 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 3.50 | 0.00 | 14.70 |
| Noon: 11.3 miles in 1:31 on the treadmill. HR 155.
22’ Tempo @ 10-Mile Effort + 6 x 45” Strides
Decided to do this one on the treadmill again due to weather and for consistency. Warm up 30’ as I did last week with 20’ slow and 10’ progressing to workout speed. It seems to work well. Started at 9.5 and held that for most of it but bumped it up over the last 8’ going through the top of the 9MPH range and finishing the last 2’ @ 10.3. 5’ jog, then 6 x 45” strides starting at 10.6 and finishing the last one @ 11MPH. 20’ cool down. This was a solid workout. HR 177 for the tempo, so maybe slightly high for the prescription, but close.
PM: 35’ shakeout. HR 140.
Hot out.
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| Altra One 2.5 Black Miles: 3.40 | Altra One V3 Blue Miles: 11.30 |
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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 |
| Lunch: 6.1 miles, averaged 10:39. HR 136.
PM: 6.4 miles, averaged 10:13. HR 142.
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| Altra One 2.5 Miles: 6.10 | Altra Escalante Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 8.3 miles, averaged 7:48. HR 164. Did some strides.
Effort was quite moderate, but I felt pretty good, especially because I am either runnning 10'+ miles mostly or mid- to low-6' for workouts with nothing in between.
PM: 37.2-mile ride. HR 159.
Weird ride that was not combined but things were confusing and the B group leader got dropped (not supposed to happen). I felt terrible, then felt quite good. My strongest ride yet actually. 18.5 MPH for the total ride. 19MPH for the 50k loop. Basically a 2-hour high moderate run effort (but max HR and zones are not equivalent between sports as I understand).
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| Cross Training Minutes 2018 Miles: 121.00 | Specialized Diverge (Gravel Bike) Miles: 37.30 | Altra One V3 Blue 2 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 6.3 miles, averaged 10:19. HR 127.
HR was good a solidly low this morning. Pleasant morning. Couldn't sleep, so I read for a bit and got out at a for-me-reasonable hour. Jumped a deer.
PM: 7 miles, averaged 9:17. HR 139.
First few with Megan. Great weather. Warm, but not hot, and dry.
Late: AIS, PT routine, situps, and pushups
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| Miles With Megan Miles: 3.20 | Altra One 2.5 Miles: 6.30 | Altra One 2.5 Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 6.80 | 0.00 | 0.00 | 13.50 |
| Lunch: 6.8-mile ride to the gym. HR 122.
13.5 miles in 1:45 on the treadmill. HR 156.
45’ Aerobic Builder + 6 x 20” Strides
25’ warmup, progressing to just under workout pace. Set the machine to 9.0 for 10’ then 9.1 and kept it there until maybe 6-8’ left and went from 9.2-9.4. HR right at 170 average. 5’ jog, then 6 x 20” strides @ 11.0-11.3. 20’ cool down. Felt quite strong. I’ll move workouts back outside when the weather is more favorable. Right now the mill is helping me find my rhythm and run at the right effort.
8.2-mile ride back home. HR 129. Did a detour to KLM to get some chain lube and bike lights.
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| Cross Training Minutes 2018 Miles: 68.00 | Specialized Diverge (Gravel Bike) Miles: 15.00 | Altra One V3 Blue Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.70 | 6.80 | 3.50 | 0.00 | 84.00 |
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| Altra One V3 Blue 2 Miles: 22.80 | Cross Training Minutes 2018 Miles: 275.00 | Specialized Diverge (Gravel Bike) Miles: 73.40 | Altra One V3 Blue Miles: 32.00 | Altra One 2.5 Black Miles: 10.40 | Altra One 2.5 Miles: 12.40 | Altra Escalante Miles: 6.40 | Miles With Megan Miles: 3.20 |
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