| 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 | | 41.90 | 0.00 | 0.00 | 0.00 | 41.90 |
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| Saucony ISO Freedom 3 Miles: 3.40 | Saucony Kinvara 5 (2023 Vault Shoe) Miles: 16.40 | Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 15.10 | Altra Rivera (Dark Blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 2 hours 12'. 151W. HR 116.
Easy roll out the Polly Ann to Downtown Leonard and a few dirt roads before picking the trail back up at the bottom of the high school hill. Still feels very unsettling going by. I haven't been by that much since the shooting two years ago.
Chilly ride, but felt great to get out and pedal. Legs are predictably smash up pretty good. I expected that. Lighter week this week and some short runs at mostly recovery effort until the legs come around. Going to figure out the next goal this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| PM: 3.4 miles, averaged 10:26. HR 120.
Warmer weather but pretty chilly when the sun goes down. That time of year. Legs are sore but they move okay.
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| Saucony ISO Freedom 3 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| PM: 4.4 miles, averaged 10:25. HR 124.
Megan caught the boys' stomach bug, but I managed to side step it I think. Kept things recovery.
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM: 7.3 miles, averaged 9:13. HR 138.
Cancelled LTU class to make sure Megan could sleep and I would get up with the boys. Wamrish day for November 16 and it was in the lower 60s.
Got some races on the spring/summer calandar. I signed up for Barry Roubaix to get a bike race ont he calandar since it was at the end of April. Signed up for a 10k in early March and a half marathon June 2. Shopping around for another 10k a few weeks after that, but not finding much. I will focus on speed and 5ks this summer, looking to run a fast half marathon in one year, with perhaps a marathon in the spring, one year from this spring or perhaps two years from now in the fall, but that is the distant future. For now, I have two races on the calandar, which feels good.
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.10 |
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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 |
| Lunch: 7 miles, averaged 9:14. HR 142.
Pretty warm out again, though at times it didn't feel very warm. Still nice with the sun. Air quality a bit elevated so I hacked here and there. Unsure if it is a cold that the boys have (or have had). The overlapping illnesses have me confused.
Hoping to get back into my double starting tomorrow and try to really get those in three days a week. 4 days a week is doable, but challenging.
Starting to set some big, long-term goals. I imagine it will take another full 12-18 months of consistent running and workouts to get me back to where I was, but this has been a pretty good rebuilding year even with its ups and down. I have some races on the calandar for spring/summer and my training will start to move back up next week. I think the reverse taper this week was sensible even though I wanted to just get back into it.
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| Altra Rivera (Dark Blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles, averaged 9:08. HR 140.
PM: 60' on the trainer. 200W. HR 130.
Good dose of rain and wind. Glad I grabbed a rain jacket even though it was in the 50s.
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| Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 8.00 |
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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 |
| AM: 12 miles, averaged 8:22. HR 149.
Building the LR back up. Schedule for 90' but did 100' because I got a bit long. I spent part of the running trying to figure out how much faster I could have run for the half if I hadn't gone five weeks without a workout or long run. Some of those runs in the 2 hour to 2:15 range might have made a lot of difference if I had got in 4 more. Oh well. Nothing to be done about that now.
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.90 | 0.00 | 0.00 | 0.00 | 41.90 |
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| Saucony ISO Freedom 3 Miles: 3.40 | Saucony Kinvara 5 (2023 Vault Shoe) Miles: 16.40 | Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 15.10 | Altra Rivera (Dark Blue) Miles: 7.00 |
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