| 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 | | 46.23 | 3.00 | 4.69 | 0.62 | 54.54 |
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| Newton Trainer 4 Miles: 13.00 | Saucony Kinvara Miles: 25.84 | Newton MV2 Miles: 11.50 | Newton Trainers Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| Happy Hollow to the Celery Bog and around campus - 13 mile, averaged 7:48 Planned on 6-8, but then I started exploring and really had fun. Until I got back into Lafayette and biffed it in a parking lot. My ninja skills allowed me to roll out of it, keep running, and hit the last uphill mile at marathon pace (6:54). Little bit of blood, lot a bit of wounded pride.
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| Newton Trainer 4 Miles: 13.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| North side - 5.4 miles, averaged 8:23 |
| Saucony Kinvara Miles: 5.40 |
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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 |
| Day o' rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.81 | 0.00 | 4.69 | 0.00 | 11.50 |
| LT intervals on Courtland - 3.1 warm up, then 3 x 10 minutes at lactate threshold pace w/ 3 minutes recovery jog, followed by 3.1 cool down Interval 1: 6:26 pace Interval 2: 6:22 pace Interval 3: 6:22 pace Pretty pleased with this one. Effort felt about right and the last LT workout I did was 10 days out from the marathon and I think this one was a harder effort, but didn't necessarily feel harder.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| North side - 4.2 miles, averaged 8:27 Off to see my folks in Maine. Weather looks good, so the running should be coldish but snowless-ish
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| Newton Trainers Miles: 4.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.72 | 0.00 | 0.00 | 0.62 | 8.34 |
| Wingood/Coopers Mills/Erskine Road loop - 7.4 miles, averaged about 8:10 + 10 x 100m strides Wet and icy. Muddy on the way back because the temp was climbing. Some jerk splashed me. Don't think he meant to, but he wasn't being super cautious. Roads were pretty open, especially compared to Lafayette (2300 people vs 65,000 or so). |
| Saucony Kinvara Miles: 8.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 1.00 | 0.00 | 0.00 | 12.10 |
| 105 to 32 to 17 out and back - 12.1 miles, averaged 7:49. Mile 11 at MP (6:54) Good run. Effort felt comfortable. Felt like I had 16-18 in me. No sidewalks. No concrete. 5-6 foot wide shoulders. Need to fit in a long tempo. Probably on Monday. Or hit the track. Or a long run. Or a 1 mile time trial. |
| Saucony Kinvara Miles: 12.10 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.23 | 3.00 | 4.69 | 0.62 | 54.54 |
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| Newton Trainer 4 Miles: 13.00 | Saucony Kinvara Miles: 25.84 | Newton MV2 Miles: 11.50 | Newton Trainers Miles: 4.20 |
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