| 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 | | 64.10 | 0.00 | 0.00 | 0.00 | 64.10 |
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| Nike Pegasus Miles: 28.50 | Brooks Launch Miles: 22.75 | Nike Lunar Racer Miles: 12.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| PM: 12.75 miles, averaged 8:27 60' easy, 10' @ half marathon effort (humbling), 5' jog, 6 x 45" strides, 20' down Not so patiently trying to be patient. Got all my planed running in this week (Monday-Sunday), so that's a step forward.
Late: psoas release. AIS hamstring and static hip stretching. Hips are a mess.
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| Nike Pegasus Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:11
Good, comfortable run. Weather was just warm enough to feel good, but cool enough to be fallish. Swans were practicing their "Milkshake" routines.
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| Brooks Launch Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| PM: 12.6 miles, averaged 8:40
Stridlek Workout: 3 (6 x 40") with equal distance jogs, 4' jogs between sets, 5' jog, then 4' @ 5k effort
The extra minute this week burned a little bit. When I checked my pace after the session, I ran just about the same pace for the previous weeks on the 2' and 3' versions.
It was fairly warm at the start: 82 degrees. I shedded my shirt despite my modesty protesteth-ing. Diet is much better given the new job and schedule.
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| Nike Lunar Racer Miles: 12.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles, averaged 8:41 |
| Brooks Launch Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| PM: 8.2 miles, averaged 7:57. Absolutely perfect fall day. Should have run this morning as the weather was better, but it was still really nice. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Lunch: 8.25 miles, averaged 7:53 Did 7 x 20" strides. Cool and drizzly. Nice run.
Night: AIS hamstring and Myrtl routine. I was pretty diligent about doing this routine in early 2014. I don't think I have done it since then. It's a good one.
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| Brooks Launch Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Lunch: 7.8 miles, averaged 8:18
Very warm and windy.
Two weeks of consistency and I am starting to feel good. Looking forward to where this eventually takes me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.10 | 0.00 | 0.00 | 0.00 | 64.10 |
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| Nike Pegasus Miles: 28.50 | Brooks Launch Miles: 22.75 | Nike Lunar Racer Miles: 12.60 |
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