| 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 | | 67.50 | 6.00 | 0.00 | 0.00 | 73.50 |
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| Saucony Kinvara 13 Miles: 24.20 | Saucony Freedom 5 Miles: 5.30 | Altra Rivera Miles: 5.00 | Saucony Kinvara 13 #2 Miles: 6.00 |
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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: 8 miles, averaged 8:09. HR 151.
PM: 5.3 miles on the treadmill, averaged 8:32. HR 142.
Revised my training direction once again, back to my original fall plans. I think I am keeping my 8-mile race rather than the half marathon in September.
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| Saucony Kinvara 13 Miles: 8.00 | Saucony Freedom 5 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Lunch: 8 miles, averaged 8:00. HR 145.
PM: 5.3 miles on the treadmill, averaged 8:22. HR 140.
Beautiful weather. A fairly uneventful Labor Day.
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| Altra Rivera Miles: 5.00 | Saucony Kinvara 13 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 miles, averaged 8:06. HR 141.
PM: 6 miles, averaged 8:21. HR 139.
The boys went to their school meet-and-greet with Megan, so I snuck in my morning run. Definitely runners' weather. Quite nice actually, as it still warms up a good deal in the afternoon.
Got a solid nap in. Took the boys to the bike shop and dropped of my gravel bike. Loose cassette and also having them look at the headset issue.
Megan did dinner with the boys, so I snuck out for another 6 before our dinner.
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| Saucony Kinvara 13 Miles: 8.00 | Saucony Kinvara 13 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 miles, averaged 8:17. HR 143.
The boys' first day of school for the fall. I saw them on the playground as I ran by. Had to resist the urge to call to them from the fence. First day back at Oakland teaching.
PM: 6 miles, averaged 8:46. HR 133.
Went for another run while Megan took the boys to soccer.
It's been a week since I updated my blog. I don't recall what shoes I ran in.
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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 |
| AM: Off.
I tried to get up before my 8:00AM class, but that was not happening.
PM: 90' on the trainer. 247W. HR 144.
I wanted to do TND, but I need to figure out how to do it logistically this semester. Jumped on the trainer after the boys went to their room. Got in a solid session so that if I don't race this weekend (bike), then I will get a decent effort in, but it shouldn't compromise my effort if I get my gravel bike back in time.
4 x 10' (4')
307 Watts (156 BPM), 307 Watts (158 BPM), 302 Watts (159 BPM), 307 Watts (162 BPM)
First bigger session of the 50k build tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 6.00 | 0.00 | 0.00 | 19.00 |
| AM/Lunch: 19 miles, averaged 8:06. HR 152.
12 Miles @ Marathon + 20"
3 up/4 down
Warmed up 3 miles and decided to use the Heather Lake Tempo Loop as the roads are good, little traffic, and it is just under 3 (I think) miles. I wasn't sure what to target, but I hoped to run a bit faster than last week's treadmill session, so perhaps as fast as 7:15-7:20, but figured I would run in the upper 150s and not try to get too far into the low-160s (at the most) at the end.
Worked out perfectly. I kept an eye on my HR and it would bounce around 156-160 and that seemed about right for me. I started around the low-7:40s uphill and then settled around 7:30ish, hit some 7:20s in the last few miles, and then 7:17 to finish. HR was 163 for that last mile, so maybe just about marathon effort. Giving myself credit for 6 marathon pace miles.
This is my longest run since we moved to Lake Orion and I know it is my longest since my last 20 miler, which was post-Iceman 2019, or about mid-November.
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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: 90' on the fat bike @ BMS. 170W. HR 125.
Decided I wanted to ride and I need to work on my mountain bike skills for Ice Man. A run would have been better recovery from yesterday's effort, but this was more fun. Legs feel heavy but not smashed, so that is good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 67.50 | 6.00 | 0.00 | 0.00 | 73.50 |
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| Saucony Kinvara 13 Miles: 24.20 | Saucony Freedom 5 Miles: 5.30 | Altra Rivera Miles: 5.00 | Saucony Kinvara 13 #2 Miles: 6.00 |
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