| 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 | | 63.10 | 0.00 | 0.00 | 0.00 | 63.10 |
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| Saucony ISO Freedom 3 Miles: 12.20 | Saucony Kinvara 13 Miles: 30.20 | Altra Rivera (Dark Blue) Miles: 11.40 | Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 5.10 |
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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: 4 hours 20' on the fat bike. 190W. HR 141.
Good ride. Solid weather. Did the Oakland County section of the Polly Ann and then a bit of the Lapeer County section before heading west. Went down Fox Lake Road, which is a seasonal road, which has recent been improved. Some good, Ice Man style climbs.
My dad has colon cancer in addition to his frontal temporal dimentia. Not sure the extent of it. Not sure what day it was that I found out, but I'll mark it here.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Lunch: 6.2 miles, averaged 10:30. HR 130.
PM: 4.2 miles, averaged 10:48. HR 128.
Don't recall what shoes I ran in in the afternoon.
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| Saucony ISO Freedom 3 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:31. HR 148.
Good steady easy run. It's been a few years since 8:15-9:00 pace has felt easy. Broke in a new pair of Kinvara 13s. I say new but they were clearly used slightly, but I didn't feel like returning them to Amazon. So far so good.
Dad's surgery is scheduled for Wednesday morning.
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| Saucony Kinvara 13 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Lunch: 11.4 miles, averaged 8:46. HR 155.
15 x 2'
Averaged 6:27 or 28. Thought it would be in the teens or low 6s, but my legs had no pop in them. Decided to sleep in a bit or try to before class and do the workout at lunch rather than before. Had a hard time concentrating thinking about my dad at times, but just worked through it. Knew I would be more upset if I pulled out on the workout. It wasn't hot but the air was damp. Sweat a ton.
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| Altra Rivera (Dark Blue) Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch: 6 miles, averaged 10:52. HR 128.
PM: ~3.5 hours on the gravel bike.
Snuck a run in at lunch between my morning classes and my afternoon classes. Feel very fortunate to have some time to myself even though I miss the boys when they are at school.
Thursday Night Dirt
Did B group as I wasn't interested in compromising recovery from the run workout yesterday. Roads were great where they weren't sprayed with calcium chloride. Took a corner and start to lose control thinking it was the slippery mud, but it turns out my thru axle was loose and the tire went into the fork. I have minimal bike skill, but sometimes I impress myself with how I ride out of stuff like this. Got it sorted and continued out. Went to the bar with some folks after and rode home. Chilly but beautiful night.
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| Saucony ISO Freedom 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| Lunch: 7.6 miles, averaged 8:33. HR 148.
PM: 5 miles, averaged 9:47. HR 134.
Proper double.
Went back to bed after helping Megan briefly get the boys ready for school. Surprised I felt as good as I did after staying up too late last night drinking. I was home from 9-4, which is great but also weird. Need to get more work done on Fridays. Had a tough week and had trouble concentrating, but I have a solid week of running going and Charlie seems much better about not crying going to school, so some check marks in the positive column.
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 5.10 | Saucony Kinvara 13 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.90 | 0.00 | 0.00 | 0.00 | 14.90 |
| AM: 14.9 miles, averaged 8:31. HR 159.
50' @ half marathon effort + 10" + 6 x 45" Strides
Effectively steady state effort. Felt decently strong and nailed the effort. Ran by a combination of pace and effort to guage things and it work. Last two minutes uphill were starting to get challening but I was mostly just tired. 7:29 pace @ 170 BPM five minute jog, then 6 x 45" strides with 75" recoveries. 6:00-6:27 pace on those. Turnover felt pretty solid.
Highest mileage week on a few years. Late 2019 I think.
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| Saucony Kinvara 13 Miles: 14.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.10 | 0.00 | 0.00 | 0.00 | 63.10 |
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| Saucony ISO Freedom 3 Miles: 12.20 | Saucony Kinvara 13 Miles: 30.20 | Altra Rivera (Dark Blue) Miles: 11.40 | Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 5.10 |
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