| 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 | | 40.17 | 14.00 | 3.00 | 0.36 | 57.53 |
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| Newton Trainers 3 Miles: 22.10 | Newton Trainer 4 Miles: 22.25 | Saucony Kinvara Miles: 6.68 | Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Around town - 5.3 miles, averaged 8:29 |
| Newton Trainers 3 Miles: 5.30 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| New route. Happy Hollow Hill route - 9 miles, averaged 7:53 with two marathon-paced miles coming back that were really aided but couldn't figure out how else to run down the hill. Got a bit lost, but that is always fun. First day in tights this year. Cold. |
| Newton Trainer 4 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.36 | 6.68 |
| Old Standby variation - 6 miles, averaged 8:08 + 6 x 100m strides. Got my average under 20 seconds (19.6-7) and still felt very in control
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| Saucony Kinvara Miles: 6.68 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Vinton Woods loop w/ an extra loop around Courtland - 10.5 miles, averaged 7:25 w/ 8 mile MP tempo. Well, Tinman tempo, but for us slow folks I think they are about the same anyway. Splits: 7:07, 7:18, 7:21, 7:06, 7:04, 7:06, 6:59, 6:58 (7:07 average). The last 2 or so were downhill. No idea what happened on 2 and 3 because the first 4 or 5 miles were on pretty much the same loop. Wasn't really feeling it today, but I got my workout in and feel good, so that's what matters.
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| Newton Trainers 3 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wabash Trail from Davis Ferry - 6.3 miles in just over an hour. Very muddy. Slipping and sliding around. Fun, but I need some legitimate trail shoes for this. |
| Newton Trainers 3 Miles: 6.30 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 4.00 | 3.00 | 0.00 | 13.25 |
| Randomish loop that will need a name because I like it and will rotate it in for my medium longs more often - 13.25 miles, averaged 7:20 Kind of an fluctuating tempo (purposefully, more or less) or wave run: 2 miles easy + 3 miles steady (7:25, 7:33, 7:27) + 3 marathon starting easy (7:20, 7:07, 7:07) + 2 half marathon starting easy (6:46, 6:34) + 1 marathon pace mile (7:15) + 1 fast marathon/slow half marathon (6:47) + 1 more steady (7:25) + .25 easy Rain tomorrow so I was glad to get this in. Wasn't really looking to push the pace, but today's tragedy has me a bit lost.
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| Newton Trainer 4 Miles: 13.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| North side wandering - 6.5 miles, averaged 8:24 |
| Newton Trainers 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.17 | 14.00 | 3.00 | 0.36 | 57.53 |
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| Newton Trainers 3 Miles: 22.10 | Newton Trainer 4 Miles: 22.25 | Saucony Kinvara Miles: 6.68 | Newton Trainers 2 Miles: 6.50 |
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