Of Mice and Marathons

January 2013

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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:

2020 Races

 

March 28: Dirty 30 (Gravel Race)

April 4: Kal-Haven Trail Run (33.5-Mile Ultra)

April 18: Barry Roubaix (36-Mile Gravel Race)

May 30: Hellkat 50 (Gravel Race)

June 20: Cow Pie Classic 33-Mile (Gravel Race)

Sept 13: Uncle John's Dirty Ride (56-Mile Gravel Race)

Sept 20: Brooksie Way Half Marathon

October 18: Detroit International Half

 

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: 11.70 Month: 125.20 Year: 3570.58
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 572.85
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2140.05
Saucony ISO Freedom Lifetime Miles: 698.35
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 737.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 718.30
Cross Training Minutes 2019 Lifetime Miles: 6778.55
Saucony Kinvara 6 Lifetime Miles: 442.80
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 153.40
Saucony Kinvara 5 Viziglow Lifetime Miles: 61.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
242.3516.5019.006.66284.51
Saucony Kinvara Miles: 49.79Newton Trainer 5 Miles: 61.11Newton Trainers 3 Miles: 63.60Newton Trainer 4 Miles: 49.40Loose Dogs Miles: 1.00Newton MV2 Miles: 46.81Newton Trainers 2 Miles: 7.30Newton Trainers Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.450.500.750.305.00

Treadmill at hotel - 5 miles, averaged 7:53

I think this is my second time on a treadmill. They are workable but I couldn't be on one all the time (I guess everyone says that). I played with the speeds a bit to clear out my cold.

After 2 days off, a few weeks of base building, and some time spent with my girlfriend Megan, it's time to get down to business. 16 weeks to Carmel and 20 to Sugarloaf. Need to get my weight down. Increased mileage and back to doubles several days a week should take care of that.

Saucony Kinvara Miles: 5.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.250.0010.25

10.25 miles, averaged 7:25 w/ 4.25 @ half marathon effort to a touch faster. Warmed up 2 miles, then started a AT tempo but decided to drop the pace a bit after the first few hundredths, so the first mile was slow, but sensible. Second mile was icy/snowy/twisty. 6:44, 6:51, 6:35, 6:29, 1:38.5 (6:28) average 6:39/40. A bit slow due to the second mile, but I feel okay about the last 2.25 given that my throat pretty much hates me right now.

I think this my first sub-20 degree tightless run. I am trying to learn Joe's toughness, and given that I have more insulation this shouldn't be a problem, but I think I find my tight-wearing threshold (sunny, 20, and calm).

Newton Trainer 5 Miles: 10.25
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

North side - 7.25 miles easy, averaged 8:29

Not feeling much better today, but the easy run felt quite good.

Newton Trainers 3 Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Vinton Woods - 8.2 miles, averaged 8:33

Newton Trainer 4 Miles: 8.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Not a great week to start 2013, but I'm giving this bug some more time. I can't tell if the running is helping or hurting, but breathing after an easy run is a bit uncomfortable. Should be back into 60ish miles this week to start building things back up. Back to my regular schedule for work and school will help.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

North side loop then long version of Jefferson High loop - 14.25 miles, averaged 8:02

Miserable run. No energy. Stopped and walked the last 1.5-2 miles and couldn't breathe. I guess I shouldn't be surprised with my lack of energy with this cold or whatever it is.

Loose Dogs Miles: 1.00Newton Trainer 5 Miles: 14.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

9th Street to Heritage Trail out and back - 6.75 miles, averaged 8:21

Newton Trainers 3 Miles: 6.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.206.002.000.0011.20

Jason's mucus buster tempo (sexy, right?). Ran down 231 and back for most of the run - 11.2 miles, averaged 7:13 w/ 8-mile fast finish tempo. Splits 7:20, 7:03, 7:03, 6:49, 6:50, 6:53, 6:27, 6:33. 3.2 between warm up and cool down.

A beautiful day. 40 and mostly sunny. Pleased to be hitting lower 6 minute range after 8 miles this early (15 weeks to my target half and 19 to my next marathon) and just recovering from my first sickness is two years.

Newton Trainer 4 Miles: 11.20
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.880.000.000.368.24

9th out and back to Canal and up Union - 7.61 miles, averaged 8:14 + 6 x 100m strides

48 degrees and sunny in a short-sleeved shirt and shorts. 50s in the next few days then the cold is back, but nothing serious.

Saucony Kinvara Miles: 8.24
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.310.000.000.008.31

South side, just tooling around - 8.31 miles, averaged 7:54

Feeling like a runner again, most especially when townies walking around downtown say "you go boy" and appear to mean it. I gave the guy a nod and a slayer and moved on.

Newton Trainer 5 Miles: 8.31
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.006.000.0014.20

3.1 miles to Courtland area, drills, and strides, then 8 x 1200 @ LT w/ 400 recovery (they were actually standard measurement, but more digits and fewer decimals make it look harder :)). There was a good bit of wind, so I figured getting down to 6:18-6:20 or faster wouldn't do me any good, so I planned on 4:45-4:50 (6:20-6:28) would be fine and even 6:30 would still be fine into the wind. Ended up scattered with paces, but I guess the terrain varies just a touch: 6:24 (4:48.0), 6:26 (4:49.4), 6:23 (4:46.9), 6:24 (4:48.3), 6:29 (4:51.8), 6:26 (4:49.2), 6:24 (4:47.8), 6:20 (4:45.1). Averaged 4:48.3 or 6:24.

3.35 mile cool down. Beautiful day for the 11th of January. 54 and Sunny even at 5:33 PM

Throat was a bit dry and swollen, but I made it through. Effort was comfortably to moderately hard. End of last two repeats were quite hard as would be expected. Last fall this would have been about 15k pace or a touch faster I think, so I am pleased with being here at the start of this cycle since I know it will drop. 

Newton MV2 Miles: 14.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.000.007.05

Out and back on 9th, out and back on the Heritage trail, and back - 7.05 miles, averaged 8:32

Saucony Kinvara Miles: 7.05
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

New loop. Norma Jean Addition (maps don't lie), which I will likely change to "Norma Jean's Cannon" because the shape on my Garmin looks like a cannon - 15.2 miles, averaged 7:55

30 degrees with rain and freezing rain. Feet were soaked from mile 3. Somehow a very enjoyable run.  Glad I got home when I did. I could hear ice forming under my feet.

Newton Trainers 3 Miles: 15.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

North side - 7 easy miles, averaged 8:45

Newton Trainer 4 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.320.000.003.0010.32

800m repeats on Rome Drive. 3.2 warm up, drills, and strides. 6 x 800m w/ 2 min slow recoveries. Goal was 3:00-3:05. Reps were 2:58.4, 3:00.1, 3:00.0, 3:00.4, 3:01.6, 2:57.3. Averaged 2:59.63.  3.16 mile cool down home.

Not mind blowing speed obviously, but this is at least a 13-second average improvement from last spring when I started formal speed work.

Newton MV2 Miles: 10.32
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.301.000.000.0011.30

231 to 275 S and back - 11.3 miles, averaged 7:49 w/ 1 mile at MP coming up the hill

For the second week in a row a gent was very concerned about the warmth of my legs (it's  34 degrees but it feels colder. but still).

Newton Trainer 5 Miles: 11.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

North side - 7 miles easy, averaged 8:38

Saucony Kinvara Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.005.000.0011.60

Friday workout. 5 x 1 mile LT repeats. 3.10 mile warm up to the golf course. Then 5 x 1 mile at LT pace w/ 2 minute recovery jogs. Was planning planning on HMP, but I got my legs moving and felt good despite some 20ish MPH winds, and at this point I have no idea what my HMP is. Solid effort either way. Splits were 6:21.8, 6:19.2, 6:18.6, 6:16.7, 6:14.8, averaged 6:18.2 Then 2.76 mile cool down home.

Very pleased with this one. 

Newton MV2 Miles: 11.60
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

North side - 7.6 miles, averaged 8:20

50 degrees and sunny. Windy, but I'll take it. Colder weather returns soon.

Saucony Kinvara Miles: 7.60
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.000.000.0017.00

9th street to the Heritage Trail and across the river, up Happy Hallow Hill and around campus - 17 miles, averaged 7:54

Wanted the overall pace to be a bit faster, but I think this route has a good bit more climb than my usual one. Miles 9-16 were fairly steady (about 20-30 seconds slower than MP). Time on my feet, I suppose.

Newton Trainer 5 Miles: 17.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

North side - 6.3 miles, averaged 8:42

11 degrees with gusting winds 19 gusting to 32 MPH. Not too bad, but into the wind I ran like a pirate for a while, and then ran with my hands in my jacket to practice some armless running and keep my hands warm (I hate bulky gloves).

Newton Trainers 3 Miles: 6.30
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

Ran down 18th street and turned around in a complex and came back w/ a few detours - 12 miles, averaged 7:25. Warmed up 2 miles, then did 8 mile AT tempo, and 2 mile cool down. Splits: 7:10, 7:05, 7:05, 7:02, 6:59, 6:57, 6:54, 6:53 (7:00.6 average)

13-14 degrees with winds 13-20 mph. The sun was nice at least. 

Newton Trainer 4 Miles: 12.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Vinton woods loop w/ some variations - 10.1 miles averaged 8:01

Newton Trainers 3 Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Heritage Trail to Davis Ferry out and back - 11 miles, averaged 8:08

Managed to fit in one more good fall before officially turning 28 years old. Thankfully I was fully geared up. The trail is finally frozen and quite hard and uneven with frozen footprints. A pretty good "ahumph," a few brief stars and moments of embarrassment, and I was on my way again. Smacked my knee, but everything feels like it still connected.

Newton Trainer 4 Miles: 11.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

North side - 7.3 miles, averaged 7:45

Newton Trainers 2 Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

South side - 7.3 miles, averaged 7:50.

Did some hard effort extended strides on the way back about a third mile between 5:25-5:35, and then shorter pickup around 5:15-5:03. I always notice a big change from 5:25 to 5:00, and less of one from 5:50-5:25. This makes sense I guess, the change in pace number wise is the same but the effort and body movement is very different. Need to stop fearing sub-6.

Saucony Kinvara Miles: 7.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Last night I decided to take the day off, after overthinking it while doing a pile of dishes. 3 weeks on with mileage slightly above last buildup's overall average with 1-2 workouts a, a medium long run, and a shorter long-long run. I think I'll cut back about 10% this week, and go up to 75-77 for the weeks of February, continuing to be very consistent about my mileage while still doing 2 harder efforts a week (aerobic tempo or V02 max + a LT workout). 

 

Happy Sunday.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.001.000.0018.00

Out and back on 231and W 500 S (weird Midwest direction/numbering) - 18 miles, averaged 7:38 w/ mile 15 @ slower end threshold (6:34). My Garmin was calculating current pace pretty slowly so I feel like that was off, but it really doesn't matter; no records (personal or world) were broken.

 52 degrees and 100% humidity. Some fog on the way back. I was soaked.

Newton Trainers 3 Miles: 18.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Old Standby - 6.5 miles, no watch (I'm guessing too fast for recovery, but I had a blast)

60 degrees and pouring. I made at least a dozen "water crossings" due to the standing (and at times moving) water. But I guess I always tried to ford the river rather than hire someone to cross it when I played Oregon Trail. 

Newton Trainers Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.690.000.003.0010.69

Windy and rainy (steady rain and 20-30 mph winds to start), but I wasn't sure the weather would be good (or better) for speed work later in the week, so I decided to pound the pavement on the golf course section of the Wabash Trail. 3.25 mile warmup + routine, then 12 x 400 @ 2-3 mile pace w/ 200 recoveries. Goal was to be between 85-87.5, which should be 5:50-5:40. Reps were 85, 87.7, 87.2, 88.3, 85.9, 84.6, 87.1, 84.9, 86.1, 86.4, 85.2, 80.7, averaged 85.7 about 5:42-5:43. 3 mile cool down with frozen arms.

Effort was hard, but not super tough. I feel like I could have run harder, but I got the proper stimulus without getting cute. My last 400 workout was in August and I averaged 93.1 for 10 reps with 1:45 recoveries. Today I did 12 with 1:00-1:06. I forget that I actually like 400s. 

Newton MV2 Miles: 10.69
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

North side - 7.6 miles, averaged 8:19

Saucony Kinvara Miles: 7.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
242.3516.5019.006.66284.51
Saucony Kinvara Miles: 49.79Newton Trainer 5 Miles: 61.11Newton Trainers 3 Miles: 63.60Newton Trainer 4 Miles: 49.40Loose Dogs Miles: 1.00Newton MV2 Miles: 46.81Newton Trainers 2 Miles: 7.30Newton Trainers Miles: 6.50
Weight: 0.00
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