| 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 | | 96.30 | 0.00 | 0.00 | 0.00 | 96.30 |
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| Miles With Megan Miles: 3.25 | Saucony Kinvara 5 Teal (Vault) Miles: 16.70 | Saucony ISO Freedom Miles: 19.30 | Saucony Kinvara 5 Blue (Vault) Miles: 6.30 | Saucony ISO Freedom Black/Green Miles: 6.30 | Saucony Kinvara 6 Miles: 31.40 | Altra One V3 Blue 2 Miles: 6.00 | Altra One V3 Blue Miles: 6.00 | Specialized Diverge Pro Miles: 48.60 | Cross Training Minutes 2019 Miles: 171.00 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles, averaged 10:16.
First few with Megan. Cool and rainy.
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| Miles With Megan Miles: 3.25 | Saucony Kinvara 5 Teal (Vault) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Lunch: 11.2 miles. HR 145. Did some strides.
Night: 6.3 miles, averaged 10:00.
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| Saucony ISO Freedom Miles: 11.20 | Saucony Kinvara 5 Blue (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 10.2 miles, averaged 9:23. HR 153.
Stridlek Workout: 3 (6 x 40”) w/ Equal Jog Back and 4’ Jog Between Sets
Warm and muggy. Made an easy workout tough.
PM: 6.3 miles, averaged 10:16. HR 131.
Overcast and light rain at times. Got a new watch, a Suunto after 9 years of Garmin.
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| Saucony ISO Freedom Black/Green Miles: 6.30 | Saucony Kinvara 6 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Lunch: 8.1 miles, averaged 9:57. HR 129.
Night: 6 miles treadmill, averaged 10:00. HR 134.
+ Weights
Tri press 3 x 15 @ 50#; Bicep curls 3 x 15 @ 35#; Shoulder press 3 x 15 @ 25#; Pull downs 3 x 15 @ 60#; Chest press 3 x 15 @ 40#
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| Altra One V3 Blue 2 Miles: 6.00 | Saucony ISO Freedom Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| AM: 10.2 miles, averaged 8:39. HR 147. Did some strides.
PM: 6 miles treadmill, averaged 8:35.
+ weights
Incline curls 3 x 15 12#, incline bench press 3 x 15 17.5#; hammer curls 25 each @ 12#, dumbbell side bends 3 x 15 each side @ 20#
No ride tonight as it has been raining for the last two days and I imagine the dirt roads are a complete mess. Supposed to d the Fall 50 ride on Saturday morning. Roads should be decent by then. For now, I'm going to pack on running mileage.
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| Altra One V3 Blue Miles: 6.00 | Saucony Kinvara 5 Teal (Vault) Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.20 | 0.00 | 0.00 | 0.00 | 21.20 |
| AM/Lunch: 21.2 miles, averaged 7:58. HR 155.
12-Miles Steady/Moderate
Warmed up 5 miles in some very fallish weather. Mid-50s. overcast, threatening rain, and somewhat windy. Schedule called for 18 w/ 10 steady, but at this point I want to get in some solid 20 milers for the 50k, but mostly so I can build toward something more respectable in April.
Felt strong throughout and the effort was perfect. Wanted to run around 155-164 BPM, so that I was maybe just slightly creeping into marathon effort for the last couple miles. I averaged 7:34 for 12 miles, which is far from what I am capable of but even two weeks ago that would have just about killed me after 8 miles. Averaged 160 BPM, only slightly creeping out of the intended goal the last mile or two. Cooled down for a bit.
Ran unfueled and nothing but coffee and a few swallows of water before. Never bonked, and felt like I could have taken the steady miles out to 15 or maybe even 18 if asked to.
Night: AIS and PT
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| Saucony Kinvara 6 Miles: 21.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM: 48.6-mile ride. HR 140.
We did the Fall 50 route, designed by our team leader. A mixed bag of conditions on the gravel roads today, which made things interesting. Lots of climbing. Thankfully we had some slower guys to keep things on the lighter end as my legs did not want to put power down after running 21 miles yesterday. Very fall-like conditions with a bit of wind. Hit some roads I have never been on before, which was good.
PM: 4.3 miles, averaged 10:20. HR 127.
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| Specialized Diverge Pro Miles: 48.60 | Cross Training Minutes 2019 Miles: 171.00 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 96.30 | 0.00 | 0.00 | 0.00 | 96.30 |
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| Miles With Megan Miles: 3.25 | Saucony Kinvara 5 Teal (Vault) Miles: 16.70 | Saucony ISO Freedom Miles: 19.30 | Saucony Kinvara 5 Blue (Vault) Miles: 6.30 | Saucony ISO Freedom Black/Green Miles: 6.30 | Saucony Kinvara 6 Miles: 31.40 | Altra One V3 Blue 2 Miles: 6.00 | Altra One V3 Blue Miles: 6.00 | Specialized Diverge Pro Miles: 48.60 | Cross Training Minutes 2019 Miles: 171.00 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 4.30 |
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