| 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 | | 85.28 | 21.00 | 12.75 | 0.00 | 119.03 |
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| Newton Trainers Miles: 27.27 | Newton Racers Miles: 17.50 | Newton Trainers 2 Miles: 49.00 | Newton MV2 Miles: 11.25 | Newton New Racers Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Armstrong Park - 2 miles, averaged 8:49 Strong wind, snow, and dogs. Not the best combo. Thought it might be a good place to do 1000M repeats, but the paved trails are closer to .40 than .62. Weather looks better later in the week (40-50 degrees).
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| Newton Trainers Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Purdue Campus, Cotter's Loop - 5 Miles, Averaged 8:44 I think my foot is better, and I am glad to be back up closer to regular run distance.
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| Newton Racers Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Union to Greenbush via Munger Park to tail end of Old Standby - 5 Miles, Averaged about 8:50 |
| Newton Trainers 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Old Standby (part of it) - 3 miles, Averaged 9:05 Sunny and in the 50s during the first week of January = racing flats, light socks, short sleeve and shorts. Slowing things down a bit and working on form and staying healthy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.52 | 0.00 | 0.00 | 0.00 | 5.52 |
| Jefferson High School Loop - 5.52 Miles, Averaged 8:56. Did a few short 5K-effort strides in the middle |
| Newton Trainers Miles: 5.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Old Standby - 6 Miles, Averaged 8:46 Feels great to be back 6 mile regular runs.
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| Newton Trainers 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 9th Street N out and back with a little meandering on the way back - 5 Miles, Average 8:44 |
| Newton Trainers Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Random north side route - 4.25 miles, averaged 9:21 in the slush, snow, ice, and wind |
| Newton Trainers 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Random loop around the south side - 5.25 miles, averaged 8:39 with a few 80%-90% efforts for some speed play |
| Newton Racers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Short loop around the north side to find some bare ground - 4 miles, averaged 8:24 |
| Newton Trainers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Jefferson High School loop - 6.25 miles, averaged 8:32 |
| Newton Trainers 2 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Union to Creasy to Greenbush/Elmwood with some exploring in between - 7 miles, averaged 8:22 A few marathon pace miles, but nothing planned (mile 2: 8:05; mile 6: 7:59; mile 7: 8:13)
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| Newton Trainers 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| Random north side route in search of bare ground (the snow has returned) - 5.25 miles, averaged 8:38 |
| Newton Trainers Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Old Standby (modified to include some loops around St. Elizabeth Hospital) - 5.25 miles, averaged 9:32 Lots of snow and ice on the roads
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| Newton Trainers 2 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 4.00 | 0.00 | 7.25 |
| Jefferson High School loop - 7.25 miles, averaged 7:56 Started running 5:45 pace down Union Street for some reason. Decided to slow down for a 1 mile warm up and treat myself to an early birthday workout. 4 miles @ tempo pace, average 7:27 (7:26, 7:29, 7:34, 7:21), cooled down for 2.25 miles
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| Newton Racers Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.25 | 0.00 | 8.25 |
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Did some exploring and running regular sections in reverse - 8.25 miles, averaged 8:15
Run up Greenbush to put in some hill climbs, went to Wolf Park to explore the outskirts of town, did some climbs there and on the way back, some 90% efforts for turnover and form. Basically I did whatever felt right. Excellent birthday run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| Salem to Ferry and then around the side streets by Columbian park and around Market Square - 7 miles, average 8:44 |
| Newton Trainers 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.50 | 0.00 | 5.50 |
| Old Standby with some minor revisions - 5.5 miles, averaged 8:33 |
| Newton Trainers Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 3.00 | 0.00 | 4.00 |
| Little fartlek loop around the northside- 4 miles, averaged 7:37 Unplanned but the weather was nice and my shoes are pretty responsive since they have so few miles on them
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| Newton New Racers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 3.00 | 3.00 | 0.00 | 10.01 |
| Extended Jefferson High School loop - 10 miles, averaged 8:09 Mondays have been strange running days. This started as an easy 7-8 and turned into a easy warmup to series of marathon pace miles followed by three 10K-HMP miles and one more at marathon pace. And this is officially the first long run of the spring season. Trying to go by feel a bit more rather than the watch and it is paying off nicely.
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| Newton New Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 4.00 | 0.00 | 0.00 | 8.25 |
| Union to the upper east end of town. Did some exploring in the Vinton Highlands - 8.25 miles, averaged 8:35 |
| Newton Trainers 2 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.28 | 21.00 | 12.75 | 0.00 | 119.03 |
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| Newton Trainers Miles: 27.27 | Newton Racers Miles: 17.50 | Newton Trainers 2 Miles: 49.00 | Newton MV2 Miles: 11.25 | Newton New Racers Miles: 14.00 |
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