| 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 | | 76.45 | 0.00 | 0.00 | 0.00 | 76.45 |
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| Nike Pegasus Miles: 27.85 | Brooks Launch Miles: 31.80 | Nike Lunar Racer Miles: 11.30 | Saucony ISO Zealot Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 miles, averaged 7:28
Aborted workout. Too fast for the opening 60' and it was warm, hilly, and windy. Got through 17' of planned 22' at HME. Skipped my strides and did a short cool down.
I hung out by the water on a bench for a while. Watched people on the ropes course for a while.
First time at Stoney Creek (I generally do not drive to run). Quite a park. The loop is 6 miles around the lake and includes more hills and pavement than I'm used to.
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| Nike Pegasus Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM: 7.7 miles, averaged 8:26
Raining quite a lot. Nice run though.
Late: AIS hamstring and most of the Mrtyl routine
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| Brooks Launch Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles, averaged 7:58
Workout: 20 x 1'/1'
30' up/20' down
First two a half marathon effort, next two at 10k effort, final sixteen at 5k effort. Windy, cool, and damp. Sluggishish on the warmup but the workout felt good. Last few reps got a little tough. Would not have wanted to do 25 or 30.
The foliage has kicked into high gear after a very warm weekend.
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| Nike Lunar Racer Miles: 11.30 |
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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 |
| PM: 7.6 miles, averaged 8:28
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: 7.9 miles, averaged 8:14 Brisk out. Wore gloves and a base layer. Good running weather, but I am not ready for the cold. Easy pace gets faster if nothing else. PM: 5.5 miles, averaged 8:13 Broke in a pair of Saucony ISO Zealots |
| Brooks Launch Miles: 7.90 | Saucony ISO Zealot Miles: 5.50 |
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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 |
| PM: 8.25 miles, averaged 7:51 | |
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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 |
| Lunch/PM: 16.2 miles, averaged 7:43
60' + 40' tempo (marathon effort) + 5' jog + 6 x 45" strides + short cool down to 2:05
Quite cool out. Pace was just over 7. That's where I'm at. Ran the right effort, which was the point of the workout.
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| Brooks Launch Miles: 16.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 76.45 | 0.00 | 0.00 | 0.00 | 76.45 |
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| Nike Pegasus Miles: 27.85 | Brooks Launch Miles: 31.80 | Nike Lunar Racer Miles: 11.30 | Saucony ISO Zealot Miles: 5.50 |
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