| 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 | | 79.15 | 3.00 | 3.40 | 0.00 | 85.55 |
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| Altra One 2.5 Miles: 25.10 | Altra One 2.5 Black Miles: 8.25 | Miles With Megan Miles: 10.45 | Altra One V3 Blue Miles: 8.10 | Altra One V3 Blue 2 Miles: 17.60 | Cross Training Minutes 2018 Miles: 65.00 | Altra Escalante Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: 6 miles, averaged 10:52. HR 122.
PM: 4.25 miles, averaged 10:32. HR 121.
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| Altra One 2.5 Miles: 6.00 | Altra One 2.5 Black Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Lunch: 8.1 miles, averaged 8:00. HR 154.
Ran on and near campus for a change of scenary and some hills. About 450 feet of gain, which is probably 10 times my usual route.
PM: 6 miles, averaged 10:04. HR 129. First few with Megan.
Late: AIS and lightish PT routine.
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| Miles With Megan Miles: 3.25 | Altra One 2.5 Miles: 6.00 | Altra One V3 Blue Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 3.40 | 0.00 | 14.70 |
| AM: 10.7 miles, averaged 8:20. HR 155.
20 x 1' On/Off
30' up/20 down. Did a few strides during the warmup. Weather was very pleasant. Park was pretty empty. I felt quite strong and my turnover was good. Paces did not reflect how fast it felt, but they are just 1' intervals. Finished the last two strong and was working pretty good on the last one.
PM: 4 miles, averaged 10:27. HR 127.
Ran w/ Megan.
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| Miles With Megan Miles: 4.00 | Altra One 2.5 Black Miles: 4.00 | Altra One V3 Blue 2 Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Lunch: 6.4 miles, averaged 10:07. HR 131.
PM: 5.2 miles, averaged 10:30. HR 119 (somewhat suspect given that it dropped off).
Went to a post-meeting happy hour even though it wasn't my meeting. I paid dearly for the even the lightish sampling of some appetizers on this run. Atomic indigestion. Could have been the beer too, but I think a jalapeno on the nachos more likely.
The bike shop is loaning me a demo model for the ride tomorrow and my new rig should be in next week. It's going to be incredible.
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| Altra One 2.5 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| Noon: 7.9 miles, averaged ~8:25. HR ~141.
I stopped in the woods for a second and forgot to restart or otherwise flubbed restarting my watch. Kind of anxious and sluggish, so I did a sporadic pickup of ~10' starting a moderate effort to marathon effort, working my way down to 5k pace. The last .75 was 5:53 pace.
Evening: 21.3-mile ride. HR 149.
Picked up a demo bike and a little over halfway through the ride dropped a chain and somehow wound it around the bottom bracket and inner chain ring. The frame is scratched and likely damanged. I felt really awful even if it was just a freak thing.
I was on pace for roughly 20MPH (was at 19.8 when the chain went) as we did a combined ride that got a little hot. I felt great and was well on my way to a course PR. Instead I was on the side of the road feeling like an idiot.
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| Cross Training Minutes 2018 Miles: 65.00 | Altra Escalante Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Lunch: 6.9 miles. Did some hill blasts.
30' warmup, drills and strides, 5 x 8" hill blast, 25' cool down with faster finish
PM: 6.2 miles, averaged 9:42. HR 132.
Warm but very pleasant. Quiet at the park.
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| Altra One V3 Blue 2 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 3.00 | 0.00 | 0.00 | 14.90 |
| Lunch: 8.2 miles, averaged 7:56. HR 152.
Blown Workout.
Rx was 25’ up, 55’ Aerobic Builder, 5’ jog, 6 x 45” strides, 20’ down. I got through 20’ or so and pulled it. It was 80 degrees with 77% humidity and 70 dew point. I haven’t been running in those conditions and it showed. Managed 3 miles at 6:47 pace, so much slower than last week but I had fall weather then.
Racing a 10k next weekend.
PM: 6.7 miles, averaged 9:44. HR 131.
First few with Megan. Warm, but drier than in the morning, so quite nice.
Late: AIS
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| Miles With Megan Miles: 3.20 | Altra One 2.5 Miles: 6.70 | Altra Escalante Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.15 | 3.00 | 3.40 | 0.00 | 85.55 |
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| Altra One 2.5 Miles: 25.10 | Altra One 2.5 Black Miles: 8.25 | Miles With Megan Miles: 10.45 | Altra One V3 Blue Miles: 8.10 | Altra One V3 Blue 2 Miles: 17.60 | Cross Training Minutes 2018 Miles: 65.00 | Altra Escalante Miles: 16.10 |
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