| 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 | | 72.60 | 0.00 | 0.00 | 0.00 | 72.60 |
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| Altra One 2.5 Miles: 12.40 | Altra One 2.5 Black Miles: 26.40 | Altra One V3 Blue Miles: 7.10 | Miles With Megan Miles: 4.00 | Nike Zoom Streak LT2 White/Orange Miles: 10.00 | Brooks Launch 3 Red Miles: 8.30 | Cross Training Minutes 2018 Miles: 173.50 | Specialized Diverge Pro Miles: 45.80 | Altra Escalante Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Lunch: 6.6 miles, averaged 9:52. HR 129.
PM: 6.2 miles, averaged 9:42. HR 130.
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| Altra One 2.5 Miles: 6.20 | Altra One 2.5 Black Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 7.1 miles on the treadmill in 65'. HR 146.
Did a easy progression of light to moderate hills.
10' each @ 1.5%, 2.5%, 3.5%, 4.5%, 5.5%
5' @ 6%
10' @ 6.5% (or were the 6%s reversed?)
PM: 6.4 miles, averaged 9:25. HR 128?
Evening: AIS and light PT routine
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| Altra One 2.5 Black Miles: 6.40 | Altra One V3 Blue Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 10 miles, averaged 8:51. HR 137.
Stridlek Workout: 2 (8 x 45")
Shorter workout with a race this weekend. 30' up with some light accelerations, the workout with jog back recoveries and 5' jog between sets. Cooled down to make it 10 miles. Felt pretty strong and decent overall.
PM: 4 miles w/ Megan, averaged 10:11. HR 122.
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| Miles With Megan Miles: 4.00 | Nike Zoom Streak LT2 White/Orange Miles: 10.00 | Brooks Launch 3 Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Lunch: 7.1 miles, averaged 9:11. HR 135.
Looks like when the fall air is here I might be out of 10'+ pace purgatory for sensible recovery runs!
PM: Off. We did happy hour and appetizers with Megan’s colleagues. I had insane heartburn after doing that last week and wasn’t in the mood for that even though I wanted to run.
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| Altra One 2.5 Black Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles, averaged 8:50. HR 131.
Evening: 37.2-mile ride. HR 135.
It rained quite a bit today and I wasn't sure about the ride as I hadn't heard anything about my bike or if people were riding. Turned out a few were and I got a call that my bike was all built up and ready. I made it in time to put a few final accessories back on and do some test pedaling around the parking lot, and we went out. Cooler but humid. We did a combined ride as there only 6 of us, so the pace was decent but not fast. My HR stayed quite low. We slowed here and there to wait for people. The new bike is incredible.
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| Cross Training Minutes 2018 Miles: 128.50 | Altra One 2.5 Miles: 6.20 | Specialized Diverge Pro Miles: 37.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| AM: 8.4 miles, averaged 8:24. HR 146.
30’ up, 6 x 20” strides, 30’ down
PM: 6.4 miles, averaged ~8:43. HR 135.
Humid and windy this morning. Really windy and drier this afternoon. Summer turned - to fall. Misfired the stop on my watch on evening run.
Power flickered off and on all day. Currently without power. I put my bike headlight - on to read. Still trying to finish the last Dark Tower book.
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| Altra One 2.5 Black Miles: 6.30 | Altra Escalante Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Noon: 4.3 miles, averaged 9:26. HR 126.
Pre-race shakeout. Very fallish out there.
PM: 8.6-mile ride. HR 120.
Decided to do a very short ride to do a cyclocross skills session. Probably wish I hadn’t done any new movements tomorrow morning, but it was fun. Practiced dismounts and remounts and running with the bike. Then I set up some logs to hurdle over. It’s all quite technical. I finished with a hot lap around the lake to take the Strava segment. I now have both the running and cycling KOM.
Evening: AIS, light PT routine, and situps
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| Brooks Launch 3 Red Miles: 4.30 | Cross Training Minutes 2018 Miles: 45.00 | Specialized Diverge Pro Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.60 | 0.00 | 0.00 | 0.00 | 72.60 |
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| Altra One 2.5 Miles: 12.40 | Altra One 2.5 Black Miles: 26.40 | Altra One V3 Blue Miles: 7.10 | Miles With Megan Miles: 4.00 | Nike Zoom Streak LT2 White/Orange Miles: 10.00 | Brooks Launch 3 Red Miles: 8.30 | Cross Training Minutes 2018 Miles: 173.50 | Specialized Diverge Pro Miles: 45.80 | Altra Escalante Miles: 8.40 |
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