Of Mice and Marathons

January 2016

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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 Races 2019

Detroit Marathon or Indianapolis Monumental Marathon

Gravel Races

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 25 or 50 Mile

Cyclocross

November 16: Bloomer CX

Nov 30: Le Frost

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: 11.20 Month: 139.60 Year: 2223.05
Newton Flat 5 Lifetime Miles: 198.50
Miles With Megan Lifetime Miles: 500.70
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 368.30
Altra Escalante Lifetime Miles: 536.65
Altra One V3 Blue Lifetime Miles: 348.80
Altra One V3 Blue 2 Lifetime Miles: 371.80
Specialized Diverge Pro Lifetime Miles: 1264.60
Saucony ISO Freedom Lifetime Miles: 533.20
Saucony ISO Freedom Black/Green Lifetime Miles: 279.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 684.67
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 600.65
Cross Training Minutes 2019 Lifetime Miles: 3505.50
Saucony Kinvara 6 Lifetime Miles: 91.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
269.8021.5013.350.00304.65
Saucony Ride 7 Miles: 55.20Saucony ISO Triumph Miles: 100.80Kinvara 5 White/Black Miles: 38.60New Balance Zante Miles: 39.00Kinvara 5 Black/White 2 Miles: 23.55Saucony Fastwitch 7 Miles: 38.50Yaktrax Miles: 14.90Mizuno Musha Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Lunch: 7.5 miles

Saucony Ride 7 Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing. Travel day and I didn't feel like running on the treadmill.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM: 11+ miles easy. Accidentaly turned my GPS off but the watch was within ~.4

Cold, windy, but sunny. Back in Philadelphia. Time to get my head on straight (pretty typical holiday nonsense for me).

Saucony ISO Triumph Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

PM: 11.3 miles

Kinvara 5 White/Black Miles: 11.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

PM: Flourtown Tempo Loop - 14 miles, averaged 7:11

Did an impromptu aerobic builder. Felt pretty decent overall even with this crappy cold.

Warmed up a bit over 3 miles then did 8 miles steady in 52:04 (6:30 average)

6:31, 6:29, 6:26, 6:30, 6:31, 6:30, 6:35, 6:28

Cooled down to 14 miles.

A little tired in the last two tempo miles but the cold is draining me and I am still deydrated from the holidays. It was nice to run somewhat fast. Very hungry and thirsty when I got back.

New Balance Zante Miles: 14.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

PM: 10.3 miles easy.

As I was working on my syllabi last night (avoiding them), I remembered that I didn't do an end of year recap. It's mostly numbers and random, unconnected thoughts.

Total Miles: 3948 (a PR by 300+ miles)

Hours: 544:45 (from Strava)

Avg pace: 8:18

Easy/Quality: 89%/11%

Races: 18 (a PR)

5 PRs (mile, 5k, 10k, half, marathon). Some 10 mile and 15k PRs enroute but no actual splits I don't think.

I had some really good workouts as well. I was able to get 6 mile repeats under 5:40 pace (I think my best was maybe 5:45 before that). I was able to get my 8-10 mile tempos under 6:20 pace for the first time ever. I logged more miles with Megan, and spent a lot more time on the trails. I've also run with more people than I ever have. I need to do that more.

Goals for 2016? Set PRs at all distances maybe. Try to maintain the balance of fun/drive in running that helps me in other areas of my life without being too running focused. Try not to buy too many shoes :-)

Cheers.

Saucony ISO Triumph Miles: 10.30
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

My cold I've had for almost two weeks went south. I always run when I am sick, but I think it is hurting me in this case. So much for getting any sense of fitness in January. Looking like Broad Street might be my key race. I am not planning on racing that much due to financial and time constraints but I'd like something to look forward to.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles. It felt terrible. Probably going to take another 2-3 days off.

Saucony Ride 7 Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Sick.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles slow.

Pre-bed: stretching

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

PM: 11.3 miles.

Kinvara 5 Black/White 2 Miles: 11.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Lunch: 10.25 miles slow. Still do not feel great.

PM: 4 miles on the treadmill. Did some stretching, light weights, pushups and situps

I was going to cross train because I am mostly doing long singles this spring, but the ellipticals were all taken up and I didn't feel like biking. They were all taken and all three treadmills were open. Figured I would just run.

Great first day of teaching. However, I don't meet with them again until next Wednesday and La Salle doesn't start until Tuesday. Nothing like starting in the middle of the week with a Monday holiday the next week. My classroom is really nice. It's in this building.

Saucony Ride 7 Miles: 10.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM/Lunch: 10.5 miles easy. Did a few strides. Finished up with 10 x 10 second hill sprints (which I am counting in my mileage)

Still pretty sluggish but I am getting there. Had an unleashed German Shepherd come after me a little bit. She was definitely barking and not far from jumping/biting. I gave those two folks some words of advice. I don't think they expected me to freak out and were set aback and completely unapologetic. I run in the park to avoid idiots, not to seek them out.

Pre-bed: Stretching and pushups

Saucony ISO Triumph Miles: 11.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.003.600.0012.00

Lunch: 12 miles total. 40 minute fartlek with 28 minutes up and 26 minutes down

20 x 1 minute hard/1 minute easy

When I checked the split times after they varied a lot, which makes sense on rolling dirt with tree cover. My sense was that I was moving around 5:25-5:35 but with the short time and tree cover the lap time and moving time was off by as much as 4 seconds. Reflected pace was just under 6:00 to start and as fast as 5:25, but my avg moving pace was 5:15-5:45. That sounds about right. It is a much harder workout than I thought. Felt good about it as I get my mileage up, recover from the plague, and get into some faster stuff.

I could have done this one the track and done 400s and probably got through it will sensible pacing but I am going to stick with old school fartleks as long as the snow continues to hold off. 50 degrees today.

Saucony Fastwitch 7 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles slow.

Saucony ISO Triumph Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

PM: 15.3 miles quite easy.

A light dusting of snow for the first snow of the season. Mostly just wet and muddy. Forbidden Drive was a Zoo. At one point there were 8 Huskies blocking the trail. Two different sets of owners. They could have harnessed a full team.

+ stretching and psuhups (pre-bed)

Saucony Ride 7 Miles: 15.30
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

PM: 10.3 miles slow. HR 136.

Starting tracking HR again as me mum got me an early birthday present. It's a simple optical monitor that replaces the chest strap (mine is fried I think). I couldn't think of anything I wanted but I looked at one of these last fall but decided I I didn't need it. Mom insisted on getting me something.

It was cold outside and the wind was bitter cold.

+ stretching, light core, and pushups (before bed)

Saucony ISO Triumph Miles: 10.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

AM: 10.3 miles. HR 145. Did some strides. RHR 41.

First day in tights. Around 16 degrees with 15MPH winds. Cold, but doable. Snow looks like it is coming in for Saturday. A storm on the weekend day and a day before my birthday. #thanksobama Long run will be tough if we get what they are calling for and a foot of snow will mess up Forbidden Drive probably for the rest of winter, so it looks like my last farlek down there tomorrow. 3 x 8 minutes around 10k-15k pace I think with some faster, short intervals tacked on unless someone wants to throw me one of their favorites and I'll do that.

Kinvara 5 White/Black Miles: 10.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

AM/Lunch: 13 miles with a fartlek of 42:30. 29 minutes up/30 down

6 x 5 minutes with 2:30 recovery jogs.

Averaged between 5:44-6:00 depending on the terrain. Felt okay. The effort was hard to maintain on the last one. Decent LT session to get things rolling. HR monitor is already wonky.

+ Stretching, light core, hip routine, pushups (late)

New Balance Zante Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles slow. 

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Lunch: 11.25 miles. HR 148. Did a few strides then did 10 x 10 second hill sprints.

A major storm coming through. Stay safe folks.

Kinvara 5 Black/White 2 Miles: 12.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

PM: 8.4 miles in the blizzard. HR 149.

We already had around 17 inches of snow when I went out and the worst of the storm is just arriving. The roads in Chestnut Hill were awful but I went over into Wyndmoor and the roads were pretty decent. Apparently the suburbs know how to maintain roads despite a @5 drop in taxes wihout the city tax. I stopped to help push a guy out of a 7-11 parking lot. He was going home to South Philly with bald tires. People were out walking their dogs and one guy was cross country skiing.

Looks like a birthday long run on the treadmill tomorrow. #ohjoy

Saucony Ride 7 Miles: 8.40Yaktrax Miles: 8.40
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.251.501.750.0016.50

PM: Treadmill - 16.5 miles in 2 hours.

I didn't feel like running in circles at 9:00 pace for two hours in the snow so I settled on something almost as mindless. I turned 31 today. Still young I guess but already plenty cynical and world-weary.

I ended up going very easy to start but finished decently. The last 10 minutes were definitely faster than aerobic threshold. About half marathon effort.

First hour

20 minutes each @ 7, 7.5, 8

Second hour

20 minutes each @ 8.5, 9

10 minutes each @ 9.5, 10

 

Saucony Fastwitch 7 Miles: 16.50
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

PM: Treadmill - 10.2 miles easy in 90 minutes. Did some strides in the last 10 minutes.

Saucony ISO Triumph Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM: 6.5 easy. Ran out of time. Treadmill at 9:30 tonight? Maybe.

PM: Treadmill - 5 miles. Did 5 x 1 minute pickups. Set of weights and stretching after.

Mizuno Musha Miles: 5.00Saucony Ride 7 Miles: 6.50Yaktrax Miles: 6.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.003.000.0010.00

PM: Treadmill - 65 minutes. 7-mile steady state tempo. HR 162. 15 minute warmup, about ~41 minutes very steady, cool down

The 41 minutes equated to 7 treadmill miles starting at 10.0 increasing .1 every mile until 10.6. Ended up with a heart rate not far off from some aerobic builders but the last 2-3 miles were 175-179, which is fairly solidly in the LT zone in my experience. Lower 180s tend to be 5k effort for me. It took some concentration but I was able to stay fairly relaxed. Hoping to get a fitness boost from this. I was working hard in the last 3-4 minutes. Definitely the fastest and longest I've run on this particular machine.

If nothing else, this worked as a good destresser. Anxiety and stress is at an all-time high.

Saucony Fastwitch 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

My recommended reading for the day. From allie's blog.

PM: 10 miles nice and slow (9:30 pace). HR 136.

It got pretty dark and I dodged snowbanks and cars here and there.

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 11 miles moderate to uptempo on a hilly route - averaged 7:37. HR 155.

Did 10 x 10-15 second hill sprints after.

I felt good. Best I've felt all year I think.

New Balance Zante Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

PM: 10.25 miles. HR 139.

Saucony ISO Triumph Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

Lunch/PM: Flourtown Tempo Loop - averaged 7:43. HR 155.

4.5 up/4.5 down.

8-mile aerobic builder in a bit over 53 minutes (6:37 average). HR 166.

6:41 (162), 6:41 (165), 6:42 (166), 6:37 (167), 6:35 (167), 6:36 (168), 6:36 (167), 6:29 (169)

A beautiful day, sunny and around 50 degrees. Tempo was quite slow and I felt like I had zero turnover and my feet felt like they were jackhammering the pavement. I like to get around 6:30 or under for these but I just couldn't move my legs. It's a start.

Kinvara 5 White/Black Miles: 17.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
269.8021.5013.350.00304.65
Saucony Ride 7 Miles: 55.20Saucony ISO Triumph Miles: 100.80Kinvara 5 White/Black Miles: 38.60New Balance Zante Miles: 39.00Kinvara 5 Black/White 2 Miles: 23.55Saucony Fastwitch 7 Miles: 38.50Yaktrax Miles: 14.90Mizuno Musha Miles: 5.00
Weight: 0.00
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