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Location:

Shelby Township,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Local Elite

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)

Short-Term Running Goals:

Running Racing Schedule 2018

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

December 1: Le Frost Cross Cyclocross Race

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under. Do some gravel races and cyclocross races to keep things interesting.

Personal:

I live in Michigan with my wife, Megan. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

Miles:This week: 72.60 Month: 264.15 Year: 2323.21
Miles With Megan Lifetime Miles: 387.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 150.25
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 76.20
Cross Training Minutes 2018 Lifetime Miles: 3175.00
Altra One 2.5 Lifetime Miles: 530.75
Altra One 2.5 Black Lifetime Miles: 392.85
Altra Escalante Lifetime Miles: 281.50
Altra One V3 Blue Lifetime Miles: 152.70
Altra One V3 Blue 2 Lifetime Miles: 135.30
Specialized Diverge Pro Lifetime Miles: 45.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Noon: 4.3 miles, averaged 9:26. HR 126.

Pre-race shakeout. Very fallish out there.

PM: 8.6-mile ride. HR 120.

Decided to do a very short ride to do a cyclocross skills session. Probably wish I hadn’t done any new movements tomorrow morning, but it was fun. Practiced dismounts and remounts and running with the bike. Then I set up some logs to hurdle over. It’s all quite technical. I finished with a hot lap around the lake to take the Strava segment. I now have both the running and cycling KOM.

Evening: AIS, light PT routine, and situps

Brooks Launch 3 Red Miles: 4.30Cross Training Minutes 2018 Miles: 45.00Specialized Diverge Pro Miles: 8.60
Weight: 170.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

AM: 8.4 miles, averaged 8:24. HR 146.

     30’ up, 6 x 20” strides, 30’ down

PM: 6.4 miles, averaged ~8:43. HR 135.

     Humid and windy this morning. Really windy and drier this afternoon. Summer turned                     -    to fall. Misfired the stop on my watch on evening run. 

       Power flickered off and on all day. Currently without power. I put my bike headlight       -     on to read. Still trying to finish the last Dark Tower book.

 

Altra One 2.5 Black Miles: 6.30Altra Escalante Miles: 8.40
Weight: 170.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles, averaged 8:50. HR 131.

Evening: 37.2-mile ride. HR 135.

It rained quite a bit today and I wasn't sure about the ride as I hadn't heard anything about my bike or if people were riding. Turned out a few were and I got a call that my bike was all built up and ready. I made it in time to put a few final accessories back on and do some test pedaling around the parking lot, and we went out. Cooler but humid. We did a combined ride as there only 6 of us, so the pace was decent but not fast. My HR stayed quite low. We slowed here and there to wait for people. The new bike is incredible.

 

Cross Training Minutes 2018 Miles: 128.50Altra One 2.5 Miles: 6.20Specialized Diverge Pro Miles: 37.20
Weight: 169.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Lunch: 7.1 miles, averaged 9:11. HR 135.

Looks like when the fall air is here I might be out of 10'+ pace purgatory for sensible recovery runs!

PM: Off. We did happy hour and appetizers with Megan’s colleagues. I had insane heartburn after doing that last week and wasn’t in the mood for that even though I wanted to run.

Altra One 2.5 Black Miles: 7.10
Weight: 170.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 10 miles, averaged 8:51. HR 137.

Stridlek Workout: 2 (8 x 45")

Shorter workout with a race this weekend. 30' up with some light accelerations, the workout with jog back recoveries and 5' jog between sets. Cooled down to make it 10 miles. Felt pretty strong and decent overall.

PM: 4 miles w/ Megan, averaged 10:11. HR 122.

Miles With Megan Miles: 4.00Nike Zoom Streak LT2 White/Orange Miles: 10.00Brooks Launch 3 Red Miles: 4.00
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Lunch: 7.1 miles on the treadmill in 65'. HR 146.

     Did a easy progression of light to moderate hills.

     10' each @ 1.5%, 2.5%, 3.5%, 4.5%, 5.5%

     5' @ 6%

     10' @ 6.5% (or were the 6%s reversed?)

PM: 6.4 miles, averaged 9:25. HR 128?

Evening: AIS and light PT routine

Altra One 2.5 Black Miles: 6.40Altra One V3 Blue Miles: 7.10
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Lunch: 6.6 miles, averaged 9:52. HR 129.

PM: 6.2 miles, averaged 9:42. HR 130.

Altra One 2.5 Miles: 6.20Altra One 2.5 Black Miles: 6.60
Weight: 171.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.600.000.000.0072.60
Altra One 2.5 Miles: 12.40Altra One 2.5 Black Miles: 26.40Altra One V3 Blue Miles: 7.10Miles With Megan Miles: 4.00Nike Zoom Streak LT2 White/Orange Miles: 10.00Brooks Launch 3 Red Miles: 8.30Cross Training Minutes 2018 Miles: 173.50Specialized Diverge Pro Miles: 45.80Altra Escalante Miles: 8.40
Weight: 171.07
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