| 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 | | 69.25 | 0.00 | 0.00 | 0.00 | 69.25 |
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| Saucony Fastwitch 7 Miles: 26.40 | Saucony ISO Zealot Miles: 15.50 | Nike Pegasus Miles: 19.05 | Brooks Launch Miles: 8.30 |
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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 |
| PM: 13.4 miles, averaged 7:27
Aerobic Builder
30' up, 40' aerobic builder, 30' down.
Averaged 6:44. Splits 6:57, 6:50, 6:47, 6:40, 6:36, 6:30 (for just shy of a mile .94). Warm up and cool down were at or below 8' pace. Not that I care about warm up or cool down pace but it felt slow and yet my legs were moving okay. A sign of increasing fitness even if I'm currently slow.
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| Saucony Fastwitch 7 Miles: 13.40 |
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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 8:37
4 of those miles were 8:39s, three of which were in a row.
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| Saucony ISO Zealot Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles, averaged 7:45
Fartlek
30' up. 5 x 2' on/off, 10 x 1' on/off, 10 x 30" on off. 20' down. 10k effort on the 2', 5k on the 1', and 2 mile on the 30".
Paces were pedestrian but relational to other efforts and paces I have been running for half marathon and marathon effort. So the effort was probably right. It seemed right. Air has been very damp, making it feel much colder than it is.
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| Saucony Fastwitch 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| PM: 7.4 miles in 65' on the treadmill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Lunch: 8.3 miles, averaged 7:50 PM: about 4 miles on the treadmill in 35' |
| Brooks Launch Miles: 8.30 | Nike Pegasus Miles: 3.90 |
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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 |
| PM: 8 miles, averaged 8:08
Did 25' easy, 22' easy to moderate progression, 18' easy.
I felt really quite sluggish and crappy, which is okay given that I have felt really good on my runs lately. The air has been very damp (70% humidity). 40 degrees feels very cold. I've been wearing a hat and gloves, which I wouldn't formally do until it gets decently into the 30s.
Night: AIS hamstring. Need to get back into my stretching routine
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| Saucony ISO Zealot Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| PM: 7.75 miles on the treadmill in 65'
It was warm in there. Megan opened the window. She also did some video so I could analyze my stride. Felt kinda blah. No doubt the weather. 40 and overcast all the time with periods of rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.25 | 0.00 | 0.00 | 0.00 | 69.25 |
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| Saucony Fastwitch 7 Miles: 26.40 | Saucony ISO Zealot Miles: 15.50 | Nike Pegasus Miles: 19.05 | Brooks Launch Miles: 8.30 |
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