| 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 | | 83.50 | 0.00 | 7.50 | 0.00 | 91.00 |
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| Newton Trainer 5 Miles: 15.25 | Saucony Kinvara 2 Miles: 9.25 | Newton Trainer 4 Miles: 18.00 | Saucony Kinvara 2 (2) Miles: 6.00 | Saucony Kinvara 4 Miles: 26.50 | Newton MV2 (3) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM (for 90% of the run at least): 10 miles, averaged 8:07. Felt pretty good. Tried to hit some soft surfaces without looping into insanity. Probably some time running in circles on the grass this afternoon.
Had some leftover smoked salmon recovery sushi for recovery. I could eat that every day, but I couldn't afford it.
PM: Vinton Elementery grass loops - 5.25 miles, averaged 8:13. Some kid said, "Stop spitting, jerk." Then the other one said something about getting paid. All right, fair enough. Spitting is a dirty habit. But don't call people names. And don't talk to strangers.
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| Newton Trainer 5 Miles: 10.00 | Saucony Kinvara 2 Miles: 5.25 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM: Spring Vale Cemetery et etc - 11 miles, averaged 8:00. Did some strides. Some cold mornings coming up this week.
PM: 5.25 miles, averaged 8:13
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| Newton Trainer 4 Miles: 11.00 | Newton Trainer 5 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: Jefferson High School (long) - 10 miles, averaged 7:44. 27 degrees and sunny. Usually I groan for 20 minutes on the first freezing day, but I felt very good on this run and I was comfortable in my tuke, gloves, and baselayer. About 10 degrees colder than the then-coldest run a week or so ago.
Couldn't decide what to do for workouts this week. I was going to do a v02 max workout and a big HMP workout, but I don't think the v02 max will help at this point, so I will do a set of 200s and sprinkle in some strides to keep things stretched out. As for the HMP workout, I usually do the Hansons', which has served me well. I open to suggestions.
PM: North side - 6 miles, averaged 8:12. Did some strides.
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| Saucony Kinvara 2 (2) Miles: 6.00 | Saucony Kinvara 4 Miles: 10.00 |
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| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 7.50 | 0.00 | 20.00 |
| AM: Final Indy Workout: 3 x 2.5 miles @ LT-HMP w/ ~3:15 recovery jogs: Repeat 1: 14:56 (5:55, 6:03, 2:58) 5:58 average. Repeat 2: 15:08 (6:06, 6:03, 2:58) 6:03 average. Repeat 3 15:17 (6:08, 6:09, 2:59) average 6:07. 6:03 overall average for the 7.5 miles. Recoveries were right at or just below 9 minutes. 4 up and 3.5 down.
This was a tough workout. I wanted to tweak the Hanson Brothers' I usually do to make it harder and I got what I asked for. The final half mile left me gasping for air. I think I need a loop with fewer than 8 90-degree turns per mile. Overall, this was not a bad workout. I wanted to be closer to the average of that first mile, but that's okay; I couldn't push much harder than I did and still finish the workout. Given the half on Saturday and 10-11/5-6 doubles the last three days this is probably a better performance than I think.
PM: Rest Haven - 4 miles, averaged 9:08. Kept it very slow. I got to campus and my stomach decided to trounce me pretty bad. Came home, took a nap and felt better.
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| Newton MV2 (3) Miles: 16.00 | Saucony Kinvara 2 Miles: 4.00 |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: North side - 6.25 milles easy, averaged 8:35
PM: Jefferson High School - 7 miles, averaged 8:20
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| Newton Trainer 4 Miles: 7.00 | Saucony Kinvara 4 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: Off. Slept in.
PM: Firecracker loop - 10.25 miles, averaged about 8:00. My Garmin messed up and corrected for where it assumed I went I think. Did some strides. Nice to see some lower 4s flashing while remaining in control. Did some brief HMP pickups for a few stretches during the run.
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| Saucony Kinvara 4 Miles: 10.25 |
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hip flexor area was a bit off during the week, but not painful. I got up this morning and could barely walk. No power or stability. Rut ro, Raggy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 83.50 | 0.00 | 7.50 | 0.00 | 91.00 |
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| Newton Trainer 5 Miles: 15.25 | Saucony Kinvara 2 Miles: 9.25 | Newton Trainer 4 Miles: 18.00 | Saucony Kinvara 2 (2) Miles: 6.00 | Saucony Kinvara 4 Miles: 26.50 | Newton MV2 (3) Miles: 16.00 |
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