| 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 | | 59.80 | 0.00 | 0.00 | 0.00 | 59.80 |
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| Saucony Endorphin Pro White Miles: 28.00 | Saucony Endorphin Pro Blue Miles: 24.80 | Saucony Ride Teal Miles: 7.00 |
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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: 90'+ on the new mountain bike. HR 120.
Fun playing around with the new rig. Power meter wasn't full connected, but working on figuring on the suspension settings. Went to Bald Moutain South, which was actually clear of trees. Went to Orion Oaks, which was impassable in places. Numerous trees down from the storm, which I should have expected.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| AM: 5.4 miles on the treadmill, averaged 8:21. HR 128.
Got up early before the boys were up. Felt great, but I had to hit the bathroom for a secondary morning visit and decided to just cut the run at 45 minutes. Very unusal without having eaten anything.
PM: 2 hours 15' on the mountain bike. 181W. HR 134.
Bald Mountain South, Bald Mountain North, Bald Mountain South, with a steady lap when I washed out on a corner and crashed. Hit pretty hard even though it didn't seem that bad. Hit my right elbow and actually scuffed my helmet, so it is done. Some blood on the arm, but a small but wide cut on my arm had me a bit worried, so I went to Urgent Care and got 3 stitches put in. Oh well.
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| Saucony Endorphin Pro White Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM: 10 miles on the treadmill, averaged 8:04. HR 138.
Managed to keep my stitches in. Arm felt unaffected though I tried my best not to sweat on it.
PM: 4.3 miles on the treadmill, averaged 8:10. HR 135.
5 x 1' pickups.
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| Saucony Endorphin Pro White Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| AM: 8.3 miles on the treadmill, averaged 7:31. HR 149.
4x8' Subthreshold
8.7 and 8.8 MPH. HR 156, 157, 160, 161.
PM: 8.3 miles on the treadmill, averaged 7:28. HR 146.
10x3' Subthreshold
8.8 for the first 6. 8.9 for the last four.
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| Saucony Endorphin Pro White Miles: 8.30 | Saucony Endorphin Pro Blue Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 7 miles, averaged 9:51. HR 120.
Hooked up my Stryd Pods. Pretty consistent power, around 250 watts, which is a good baseline. I will need more data to know how much I will rely on the metric. Something to mess with anyway. I got them earlier this winter, but haven't used them much. I used ChatGPT to diagnose some of the connection issues. It would have been extremely difficult otherwise.
PM: 4 miles on the treadmill, averaged 10:16. HR 116.
Stryd pods cut out halfway through. Further diagnosed them. Will see if the changes worked.
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| Saucony Ride Teal Miles: 7.00 | Saucony Endorphin Pro Blue Miles: 4.00 |
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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 |
| AM: 12.5 miles, averaged 7:39. HR 148.
12x1k Subthreshold
Good session. I actually use power to pace these, and it's highly useful once you understand it. It's far more consistent than pace, especially on a 1-k loop. I used my estimate critical power and kept things just under that and the effort was perfect. I felt like I was doing work, but with 60" rest or less I was ready to go again and able to progress without pushing. 4:10, 4:08, 4:04, 4:03, 4:01, 4:01, 4:02, 4:04, 4:04, 4:02, 4:01, 3:58. HR 159 avg @ 369 watts.
Things are definitely progressing. I would like them to move a bit more quickly, but eventually things will really snowball. Several weeks of consistency. I am not getting in as much riding as I would like, but I guess there are just going to have to be some trade offs. When I do ride I am going to have to ride long and pretty steady, which is my preference anyway.
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| Saucony Endorphin Pro Blue Miles: 12.50 |
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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/Lunch: 90' on the gravel bike. 28 miles @ 17.9 MPH. 204W. HR 129.
Steady pedal pressure. One segment attack. Got it. Felt good to be back on the bike, though I guess it was only Monday when I last rode.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 59.80 | 0.00 | 0.00 | 0.00 | 59.80 |
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| Saucony Endorphin Pro White Miles: 28.00 | Saucony Endorphin Pro Blue Miles: 24.80 | Saucony Ride Teal Miles: 7.00 |
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