| 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 | | 72.80 | 12.05 | 0.00 | 0.00 | 84.85 |
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| Newton Trainers 3 Miles: 33.35 | Newton New Racers Miles: 14.85 | Newton Trainers Miles: 5.30 | Newton (Marathon Workout) Miles: 31.35 | Loose Dogs Miles: 1.00 |
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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 |
| 9th to Duncan before hitting the golf course and the Wabash trail to the junk cars and back - 7.6 miles, averaged 8:33 |
| Newton Trainers 3 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.35 | 2.00 | 0.00 | 0.00 | 14.35 |
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AM: To 18th street to the Baptist church and back - 8.1 miles w/ several strides, averaged 7:53 Strides made a few miles dip to marathon pace. 35 degree = hat, gloves, winter-weight socks, and baselayer. Got a little warm once I was coming back, but I didn't want to die on the first sub-40 run since . . . hemmm April? Maybe earlier in the year. PM: My original loop of 1.5 miles, followed by most of Old Standby - 6.25 miles, averaged 7:50
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| Newton New Racers Miles: 8.10 | Newton Trainers 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.75 | 0.00 | 0.00 | 14.50 |
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AM: Ran to 9th street, went out and back - 6.75 miles, averaged 8:01
PM: Jefferson High School loop - 7.75 miles, averaged 7:51
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| Newton New Racers Miles: 6.75 | Newton Trainers 3 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.30 | 0.00 | 0.00 | 12.30 |
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Old Standby w/ extension + 3 short strides on the uphill - 7 miles, averaged 8:18 Going to see what these thunderstorms are going to do and hopefully get out for a shorty this afternoon. Old Standby mirror image version (somehow it's enough to keep it interesting) - 5.3 miles, averaged 8:02
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| Newton Trainers Miles: 5.30 | Newton Trainers 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 1.00 | 0.00 | 0.00 | 13.10 |
| Ran to 25 via 231. Good route until you hit the hill and the shoulder disappears and its eighteen wheelers brushing your elbows at 60+ mph. Won't go that far out again, but I'm glad I checked it out. - 13.1 miles, averaged 7:47. Pretty tired by the end. I wish I had some dragon fly killing skills like Allie. I'm generally okay with critters, but they do freak me out a bit when they hit my legs and I think they are bees.
Easy run tomorrow, while hopefully finding some energy for Saturday. Volume is great this week, but I still would like some MP miles on top of a handful of easy ones.
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| Newton (Marathon Workout) Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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Ran in one direction for about 20 minutes and came back - 4.75 miles, + few strides + 1 stray dog Probably the only run of the day. Tomorrow is what counts.
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| Newton Trainers 3 Miles: 4.75 | Loose Dogs Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 7.00 | 0.00 | 0.00 | 18.25 |
| Long run loop - 18.25 miles, averaged 7:34. 10 miles easy-moderate (about 8:02) followed by 7 mile tempo in 48:12 (average 6:53): 7:01, 6:59, 6:55, 6:43, 6:49, 6:49, 6:56 + 1.25 cool down @ moderate pace
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| Newton (Marathon Workout) Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.80 | 12.05 | 0.00 | 0.00 | 84.85 |
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| Newton Trainers 3 Miles: 33.35 | Newton New Racers Miles: 14.85 | Newton Trainers Miles: 5.30 | Newton (Marathon Workout) Miles: 31.35 | Loose Dogs Miles: 1.00 |
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