| 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 | | 59.15 | 0.00 | 0.00 | 0.00 | 59.15 |
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| Saucony ISO Freedom 3 Miles: 12.35 | Altra Rivera Miles: 7.50 | Saucony Kinvara 5 (2023 Vault Shoe) Miles: 4.75 | Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60 | Altra Rivera (Dark Blue) Miles: 9.10 | Saucony Kinvara 13 Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM: 6.1 miles, averaged 10:41. HR 127.
69+ miles Monday to Sunday. Will try to keep mileage in the 60s for a while if I can. I don't think I'm running 100-mile weeks ever again, but who knows. 60ish with some doubles and a few rides seems pretty good. Didn't get my long ride in today as we were out of town, but that's okay. I was going to take a day off but was anxious and irritable, so I figured an easy recovery run might be good. It (mostly) help.
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| Saucony ISO Freedom 3 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7.5 miles, averaged 8:45. HR 147.
Cool and humid. Enjoying running this loop as it has some up and down but nothing crazy. No midweek workout this week, so just regular runs with a long run on the weekend. Quite tired overall, but I plan to get a nap in after class and a second run in after doing some work and before picking the boys up.
PM: 4.75 miles, averaged 8:26. HR 148.
A perfect fall day for running. Sunshine and fallish but just right.
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| Altra Rivera Miles: 7.50 | Saucony Kinvara 5 (2023 Vault Shoe) Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Lunch: 90' on the trainer. 225W. HR 144.
Pretty steady on the trainer while the boys napped. I took them to Orion Oaks to watch the dogs run and they wanted to run on the trails, so we did our first run together. Did about a third of a mile to a half with just a bit of rock collecting and walking, but I had to get them to stop, Charlie in particular. I was worried they were just going to overexert themselves. We ended up doing about 2.5 miles total.
PM: 7.6 miles, averaged 8:32. HR 149.
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60 |
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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 |
| AM: 6.8 miles, averaged 9:38. HR 132.
PM: 4.8 miles, averaged 9:22. HR 144.
Quite a bit warmer in the afternoon. Didn't drink enough fluids between runs either.
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| Altra Rivera (Dark Blue) Miles: 4.80 | Saucony Kinvara 13 Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM: 6.25 miles, averaged 10:25. HR 126.
Earlier run. Good morning for it. Long day ahead.
Lunch: 4.1 miles, averaged 9:40. HR 137.
PM: ~3 hours 13' ride.
Thursday Night Dirt
Great weather for September. Good ride. Some rerouting due to chloride. Did B group evening though with no midweek workout this week it would have been a perfect week for it. Probably not after a double run day, but still.
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| Saucony ISO Freedom 3 Miles: 6.25 | Saucony Kinvara 13 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Lunch: 7 miles, averaged 9:18. HR 144.
Warmish. Got rolling late. Went back to bed after getting the boys in the car. Picked up the boys at school and picked up the downstairs.
PM: 4.3 miles, averaged 9:20. HR 138.
Did 4 x 200 on the middle school track. Felt good to run "fast." Assuming I had the marks right, which was difficult with the grass mowed over it I went: 45, 43, 43, 43. I will try to repeat this once a week or so. I used to do them in the afternoons in Philly for a shorter run. Always enjoyed it. I used to do them near all out. These we hard but maybe 85%. Worked on form and pumping my arms. Beautiful and quiet night to run on the track just 5-7 minutes from the house.
I hit 1000 miles for the year. Surpassed mileage from 2020, 2021, 2022, which wasn't hard to do. I used to have a list of when I hit the 1000, 2000, and 3000-mile marks, but I cannot find it. I think I have it noted on the blog somewhere. From 2013-2019 I think most years I hit the 1000-mile mark in April.
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| Altra Rivera (Dark Blue) Miles: 4.30 |
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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: 60' on the trainer. 234W. HR 145.
I was going to run a regular easy run, but decided to do a short session on the trainer. I slept in a bit so I didn't have time to do my long run before going to a township event. Figured I will do the long run in the early afternoon on Sunday. Mileage was high enough anyway.
4 x 10' @ 88-95% (Antelope -5)
268 watts @ 146 BPM; 274 watts @ 151 BPM; 287 watts @ 157 BPM; 281 watts @ 158 BPM
HR seemed on the lower side, but it was a short session and the AI dropped my FTP by 8 watts. Still felt like a good effort and the breathing didn't seem to match the HR.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 59.15 | 0.00 | 0.00 | 0.00 | 59.15 |
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| Saucony ISO Freedom 3 Miles: 12.35 | Altra Rivera Miles: 7.50 | Saucony Kinvara 5 (2023 Vault Shoe) Miles: 4.75 | Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60 | Altra Rivera (Dark Blue) Miles: 9.10 | Saucony Kinvara 13 Miles: 10.90 |
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