| 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 | | 65.21 | 15.37 | 0.00 | 0.00 | 80.58 |
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| Newton New Racers Miles: 40.76 | Newton Trainers 3 Miles: 22.02 | Newton Trainers Miles: 6.30 | Newton (Marathon Workout) Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.02 | 0.00 | 0.00 | 0.00 | 12.02 |
| AM: Tried to add a leg to one of my routes and but took a wrong turn. Sketchy industrial park. Turned back and made a parallel route that shows up as a pair of legs on my Garmin map - 7 miles, averaged 8:18
PM: north side loop - 5 miles, averaged 7:55 with 3 160ish meter strides around 5:45 down to 5:10-5:25
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| Newton New Racers Miles: 5.01 | Newton Trainers 3 Miles: 7.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
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AM: Old Standby variation - 6.3 miles, averaged 8:38
PM: Union/Courtland loop - 6.5 miles, averaged 8:00 The blister on my big toe is large enough to be my training partner. I think I will call it Marvin.
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| Newton Trainers Miles: 6.30 | Newton New Racers Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.39 | 0.62 | 0.00 | 0.00 | 10.01 |
| Union/Courtland/Vinton Woods/north side loop - 10 miles, averaged 8:04 with a kilometer marathon pickup toward the end |
| Newton Trainers 3 Miles: 10.01 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 8.25 | 0.00 | 0.00 | 11.50 |
| 2 mile warmup to State Street, then an 8.25 mile tempo out and back on route 231to just past Veteran' Memorial Parkway in 58:18 (7:04 pace) the first few miles of which are closed for repair. There's an implied sing that reads "Runner's Welcome." It basically gives me 2 lanes and a barrier away from cars for a good portion of the run. For now. 7:13, 7:14, 7:11: 6:49, 7:03, 6:48, 7:13, 7:01, 1:45 (7:02 pace) Walked a little bit then did 1.25 miles cooling down. Pretty happy with the workout after 10 miles yesterday afternoon.
For some reason my left leg hip area feels like it loses strength. I think its when I run at faster paces downhill (which I don't do much of). It's not lactic acid because I know what that feels like. I guess it just confirms what I have known all along: I have a weak rear. So as part of my regular core and strength exercises its HIPS AND GLUTES! HIPS AND GLUTES!
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| Newton (Marathon Workout) Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
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AM: Old Standby w/ variations - 6.75 miles, averaged 8:30 with some strides
PM: 9th Street to the golf course, turned around on the Wabash trail and headed back - 5 miles, averaged 8:26 with some strides on the uphills on the way back
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| Newton New Racers Miles: 6.75 | Newton Trainers 3 Miles: 5.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| Old Standby with original Union Street + cemetery extension - 7.5 miles, averaged 8:04 Started slow, around 9 minutes and slowly settled into my comfortable 8:00-8:15 before picking it up to slower end marathon pace for 2.5 miles somewhat accidentally with a stride or two toward the end. High humidity, but it was good to sweat out most of the adult KoolAid I drank last night.
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| Newton New Racers Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| I was planning to move this to Monday, but I couldn't resist the chance to run in the rain for almost two hours (and I have some stuff to do that day). New long run loop I'm working on - 15 miles, averaged 7:50 10 miles easy-moderate, 4 miles at MGP, 1 mile Puddles, pouring rain, perfecto!
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| Newton New Racers Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.21 | 15.37 | 0.00 | 0.00 | 80.58 |
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| Newton New Racers Miles: 40.76 | Newton Trainers 3 Miles: 22.02 | Newton Trainers Miles: 6.30 | Newton (Marathon Workout) Miles: 11.50 |
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