| 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 | | 70.00 | 0.00 | 1.00 | 0.00 | 71.00 |
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| Saucony Fastwitch Miles: 16.00 | Newton Trainer 4 Miles: 18.50 | Saucony Kinvara 2 Miles: 14.75 | Saucony Kinvara 2 (2) Miles: 7.50 | Newton Trainer 5 Miles: 6.25 | Newton MV2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Planned to run with Brandon and Patrick, but Patrick had some sort of throat infection. I tried to start my car. Not much happening, so I figured I wouldn't make Brandon come get me and I was *$U$*$ off, so I went solo. Humid, but not unpleasant (about 76 degrees with some cloud cover). 16 miles at just a tick under 2 hours (7:29 pace). 9 minutes for mile 1, then 8:00 for 2-3, then from 4-16 I ran comfortably at 7:30, dropping to 7:00-7:20 for most of those. Pretty good for running few legitimate recoveries last week. I'm going to actually cut back a good bit this week for rest and race readiness.
Onward and upward.
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| Saucony Fastwitch Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Spring Vale Cemetery - 8 miles, averaged 8:31
PM: North side - 5 miles, averaged 8:06. Warm, dry, and breezy.
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| Newton Trainer 4 Miles: 8.00 | Saucony Kinvara 2 Miles: 5.00 |
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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: North side + Spring Vale Cemetery - 7.5 miles, averaged 8:16. Did some strides w/ one school-to-school @ 4:57 pace.
Weighed in @ 168.4 this morning, ran, weighed in at 164.4. The air was soaked. Did a wellness screening at Purdue. No body fat %, which is a number I really want to see, but I did get some other basic numbers, which were good. The best part? My HDL numbers were high enough to be outside the range of the cholesterol machine (>100 but not sure how much more). Pulse was 50, which is about 8-10 higher than it is directly after waking.
Hottest day of the year today, I think.
PM: 5 miles, averaged 8:00. Did some strides, a few up some brief hills (felt good to get the knees nice and high), and one school-to-school at 4:51 pace.
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| Newton Trainer 4 Miles: 5.00 | Saucony Kinvara 2 (2) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM: North side - 5.25 miles, averaged 8:10. Did some strides.
Registered for Boston this morning. When I was first told I had to qualify for Boston when I started running three years I ago, I said "Okay, so I will qualify." I thought running 7:15 would be impossible, then they dropped the times and I thought 7s would take years. Now, running 6:30s as marathon pace has been acheived, and I envison low 6s by April. I am excited to see what the next three years bring.
PM: Spring Vale Cemetery - 6.25 miles, averaged 8:03. 94 degrees w/ 26% humidity and a good, stiff breeze. My kind of hot.
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| Newton Trainer 5 Miles: 6.25 | Saucony Kinvara 2 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| AM: Morning off to get some extra rest and some work done.
PM: 8 miles, averaged 7:23. 3 up to Courtland on the 1/2 mile tempo loop. I was shooting for 2:58-3:04 for 2 x 1/2 mile, but did 2:54, 3:02. A half mile in between. A little ambitious on the first one, but I think I gained most of the time in the last quarter because I felt I was moving too slowly even though the pace was dead on. Keep my eyes on the watch only to get the distance right, pace was intuitive. Second rep was perfect. 3.5 back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| North side - 5.5 miles, averaged 7:42.
Did some speed changes, some strides, and one school-to-school at 4:34 pace trying to chase down a townie to let them know 1) what sidewalks are actually for (contained in the name it turns out), and 2) I don't care how many times you tell me to get on the *$*$%*(@ sidewalk, I can't (and won't) run 4-minute pace over a concrete sidewalk, much of which is missing.
Headed to Philly to see Megan and run the Rock and Roll on Sunday.
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| Newton Trainer 4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Chestnut Hill (hills!) - 4.5 miles with Megan, averaged 9:03. Did a few pickups to show Megan race pace and how manly I am :-) I'm very much ready to race. 5:50-6:00 feels very comfortable, but still a sensible start and smart racing. Shooting for 60-61 minutes at the 10 mile mark. A few seconds under 60 would be awesome, but the seconds will be gained in the closing 5k. Nervous until I get that first mile split on my Timex (goal is no faster than 6 flat for the first mile) |
| Saucony Kinvara 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.00 | 0.00 | 1.00 | 0.00 | 71.00 |
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| Saucony Fastwitch Miles: 16.00 | Newton Trainer 4 Miles: 18.50 | Saucony Kinvara 2 Miles: 14.75 | Saucony Kinvara 2 (2) Miles: 7.50 | Newton Trainer 5 Miles: 6.25 | Newton MV2 Miles: 8.00 |
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