Of Mice and Marathons

January 2015

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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:

List of Possible 2020 Races

March 15: Waterloo Grit and Gravel 32 Mile Gravel Race

March 28: Dirty 30 Gravel Race

April 4: Lowell Spring Classic 33 Mile

April 18: Barry Roubaix 36-Mile Gravel Race

May 02: Black Fork Gravel Grinder 54 Mile

May 30: Hellkat 50 Gravel Race

June 20: Cow Pie Classic 33-Mile Gravel Race

July 26: The Divide 34-Mile Gravel Race

FALL

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

Sept: Michigan Mountain Mayhem 40-Mile Gravel Race

Oct 31: Lowell Classic Gravel Race 32 Mile

 

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: 12.30 Month: 123.40 Year: 123.40
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 603.95
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: 2297.75
Saucony ISO Freedom Lifetime Miles: 727.45
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 740.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 730.60
Cross Training Minutes 2019 Lifetime Miles: 7560.80
Saucony Kinvara 6 Lifetime Miles: 469.00
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 230.20
Saucony Kinvara 5 Viziglow Lifetime Miles: 165.45
Wahoo Kickr Lifetime Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.850.007.001.00303.85
Kinvara 5 Miles: 67.80Newton Gravity III Miles: 10.50Newton Gravity LE Miles: 19.50Saucony Kinvara 2 (2) Miles: 23.95Mizuno Musha Miles: 50.80Newton Sir Isaacs (wide) Miles: 8.00Saucony Fastwitch Miles: 10.50Altra The One Miles: 8.25Kinvara 5 Blue Miles: 30.00Saucony A5 Miles: 36.50Kinvara 2 White/Blue Miles: 27.00Saucony Kinvara 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Basically took up space. Drove 8 hours back to Philadelphia from Toledo. Megan and I had a rough day. Just trying to figure everything out for the present and the future.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Forbidden Drive (NW) - 10.3 miles, averaged 7:36

35 and pouring rain. Good run though. Feel like I got my head on straight. I got pretty dirty though.

Exhibit A:

 

Kinvara 5 Miles: 10.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Germantown to Roxborough - 10.5 miles, averaged 7:48

Did a little exploring on the other side of the creek. Plenty of hills. Not sure how much as both Strava and Garmin Connect are being crappy. Crappy like my Garmin 610. The pin popped out twice on this run and it has done it before. Not super impressed.

Newton Gravity III Miles: 10.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Forbidden Drive (SE) - 10.5 miles, averaged 8:07

Newton Gravity LE Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

AM/Lunch: Forbidden Drive (SE) - 10.7 miles, averaged 7:48

First day in screw shoes of the season. Not much snow but I worried about the downhills.

PM: 50 minutes on the bike while Megan was on the treadmill. My butt is sore. That grandma comfort seat just ain't cutting it. Got a decent sweat going even though my breathing wasn't super taxed. The New Years Resies were slamming the weight stacks. In jeans.

Saucony Kinvara 2 (2) Miles: 10.70
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Medium Long Run route - 13.25, averaged 7:42

Pretty cold with the gusting wind. Had to break out the tights for the first time this year.

Forbidden Drive in the winter:

Saucony Kinvara 2 (2) Miles: 13.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM/Lunch: Treadmill - 9 miles in 63 minutes. Did a little over 43 minutes @ 9 MPH

Mizuno Musha Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Chestnut Hill College Hill Loop - 8 miles, averaged 8:01

Around 8:10-8:20 pace until I came down Germantown Hill and ran after 8-minute Guy. Trail was icy and I didn't want to wear my screws because they get too much wear in the ~2.5 mile jaunt there. Looks like Philly police caught so more jerks breaking into peoples' cars (they wait for people to go into the park, then strike) as I was exiting and getting ready to climb the College hill.

I am sore from yesterday, which is embarrassing.

PM2: 40 minutes on the bike while Megan ran on the treadmill. Ace Ventura came on and I almost continued, but I had a long enough warm up for weights. Did a set of weights.

The apartment complex got a new treadmill to replace the one with the broken plug. Bad for them, good for me! It goes faster than 6:00 pace, has a new taut belt, and feels pretty accurate. What more do I need?! I gave it a quick stride at 5:12 pace to test it.

Newton Sir Isaacs (wide) Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Lunch: Treadmill - 8 miles in 62 minutes. Did some strides for the first time since before Philly.

The newer treadmill goes faster than I thought. Put it down to what I though was the top speed of 5:12 pace and all of a sudden I was staring at 4:24 pace. I finished up, hopped on the sides, and put it up all the way to 14 MPH. Sounds like a jet taking off, but it is nice to have for something for hill sprints, strides, etc, when I need a treadmill.

PM: 30 minutes on the bike while Megan was on the treadmill. Then ab bench, pushups, and stretching

Mizuno Musha Miles: 8.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Forbidden Drive (SE) 10.5 miles, averaged 7:23. Did some strides at the end.

Saucony Fastwitch Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM/Lunch: Treadmill - 8.25 miles in 61 minutes.

Did 20 minutes @ 9 MPH, but felt tired so I didn't continue what I had planned. Did some strides at the end. Followed up the run with core (ab bench) and stretching.

 

Altra The One Miles: 8.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Lunch - Treadmill - 4 miles in 28:22. Didn't leave myself enough time between not wanting to get out of bed on the first day of classes and printing syllabi. I'll get something in before dinner, either a run or some time on the bike. Weather looks glorious in the 10-day forecast (35-45). Time to get serious about base building.

PM: 60 minutes on the bike. The treadmill walkers were out in force pre-dinner. Serves me right for being lazy this morning. First day of classes was fine.

Mizuno Musha Miles: 4.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

North West Philly LR Loop - 17 miles, averaged 7:43

Felt pretty good today, but I really didn't want to run. Explored some new areas, including the Manayunk Tow Path (take a left instead of a right on the Schuykill River Trail toward Valley Forge), which I quite liked and enjoyed the ruins and grafftti. Forbidden Drive was pretty icy but I still kept an honest pace through there (7:30-7:50).

Kinvara 5 Blue Miles: 17.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM: Treadmill - very easy hour + strides. Then a set of bench, incline, and shoulder presses.

PM: Treadmill - 4 miles in 30:22 + core (ab bench) and stretching

Mizuno Musha Miles: 7.30Kinvara 5 Blue Miles: 4.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.003.000.0010.25

AM: 10.25 miles.

40 minutes out and back to Forbidden Drive (still too icy), and immediately hopped on the treadmill for an improvised workout of 6 x 3 minute farlek with long (2 minute) recovery jogs. 5.25 miles in 35:30.

I was warm in my baselayer, but I had to break up a run with too much time in beween a warm up and workout, so I didn't change. Planned to do 1-2-3-2-1 after 5-6 miles on Forbidden Drive but it looked icy even in the non-shady spots and even though it is almost 40 out. The fast treadmill was taken up by a walker (not a zombie), so I went as fast as the treadmill would allow and just shook some of the cobwebs out.

Had a sandwhich and did some stretching.

I'll be doing a lot more farlek style stuff during base building to take the pressure off before doing my more typical workouts. Plan is to run purely by effort over some uneven dirt and focus on staying tall and relaxed. I think that's traditionally how this running business is supposed to work.
 

Saucony A5 Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Wrench Loop w/ Megan - 5 miles, averaged 9:23

We looked at all the houses we will never be able to afford.

Kinvara 5 Blue Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Lunch: Treadmill - 8.5 miles in 60:30. Did 30 minutes @ 9 MPH and a few strides in the last 10 minutes. Core (ab bench) + stretching.

I keep trying to talk myself out of a spring marathon, but then I watch this: Philly 2014 Finish

Saucony A5 Miles: 8.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Lunch: 9 miles, averaged 7:57

PM: Treadmill - 5 miles. Did a few sets of bench, incline, and shoulder presses.

Kinvara 2 White/Blue Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles, averaged 7:57 + core work (ab bench)

Newton Gravity LE Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.250.000.000.0017.25

AM: Medium Long Run Route - 13.25 miles, averaged 7:53. Did a good set of strides.

PM: 15 minutes on the bike + 4 miles in 30:15 on the treadmill. Wasn't planning on running again, but the weights were taken up by stack slammers so I figured I'd burn some more lard.

Mileage is getting up faster than I planned and I've got back to doubles sooner than I usually do this time of year, but I need to run the crazy out.  I'll try to keep it sensible and go from there.

Kinvara 5 Miles: 13.25Kinvara 5 Blue Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Treadmill - 8 miles, mostly easy + strides. Ab bench and stretching after.

Mizuno Musha Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

North West Philly LR Loop - 20 miles, averaged 7:41

The plan was 30k for 30 years old (a day early because tomorrow the weather won't be nearly as pleasant as it was today), but I took an exended turn in Whitemarsh and got too long before coming back into Philadelphia. So 30k with 2k for good luck.

Probably should run Sugarloaf given that I am in pretty solid aerobic shape and I have a solid 4 months until race day.

Kinvara 5 Miles: 20.00
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM:: Treadmill - 5.25 miles in 40 minutes w/ a few strides. Good set of weights and core.

Mizuno Musha Miles: 5.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: 9 miles easy

Kinvara 2 White/Blue Miles: 9.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: Treadmill - 9 miles in 62:20 w/ quality minutes based progression + strides. Core and stretching after.

Did 15 minutes up, 20 minutes @ 9 MPH, 15 minutes @ 9.3, 5 minutes @ 8, then some strides in the last 5 minutes. Better than last week. A bit stronger, but nothing impressive. Just trying to tune effort levels during base building.

PM: Treadmill - 5 miles with a few harder strides. Light stretching after

A guy (Mike Popejoy) I had a few classes with at Purdue won RnR New Orleans with what I think is about a minute or so PR. Held off Ben Bruce, but I see he ran a cheeky little sub-63 minute half at the championships. 15 seconds shy of the OT for the half. Still searching for that photo of us from B2B. It's pretty funny (the size difference).

Saucony A5 Miles: 9.00Mizuno Musha Miles: 5.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 easy. A little slushy/snowy but not bad. Got slushed by a plow truck #jerkpants

Saucony Kinvara 4 Miles: 6.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM: 13 miles easy

Kinvara 5 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

AM: Treadmill - 8.75 miles in a bit over 62 minutes. Did 6 x 4 minutes with 2 minute recovery jogs. Strides at the top of the hour, then core. Bowl of cereal and stretching.

A little faster than last week, a little longer, and shorter recovery. Not much to write coach about but I'll take small increments for now.

PM: Treadmill - 4.25 @ gentleman jogger pace. Did a set of weights (presses).

Why so many treadmill runs? Oh, I don't know. It does force me to get my core, stretching, and weights in, which is part of the idea.

Saucony A5 Miles: 8.75Mizuno Musha Miles: 4.25
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Lunch: 9 miles easy + core and stretching.

Saw this yesterday. A list of current qualifers for the Olympic Trials. Number 63, just behind Ryan Hall, FRB's Paul Petersen. Not sure there are too many on there who have been 3 times (there are a few).

Kinvara 2 White/Blue Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.001.0011.25

PM: 11.25 miles, mostly easy with a throw down in the last mile @ 5:32.

I was pretty pleased when I saw that little Easter egg when I opened Strava. I recovered quickly. I think I will be ready to put a hurtin on my 5k goal in April.

Kinvara 5 Miles: 11.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.850.007.001.00303.85
Kinvara 5 Miles: 67.80Newton Gravity III Miles: 10.50Newton Gravity LE Miles: 19.50Saucony Kinvara 2 (2) Miles: 23.95Mizuno Musha Miles: 50.80Newton Sir Isaacs (wide) Miles: 8.00Saucony Fastwitch Miles: 10.50Altra The One Miles: 8.25Kinvara 5 Blue Miles: 30.00Saucony A5 Miles: 36.50Kinvara 2 White/Blue Miles: 27.00Saucony Kinvara 4 Miles: 6.00
Weight: 0.00
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