Of Mice and Marathons

January 2018

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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 2018/2019

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie Way 10k (Tentative)

October 21: Detroit International Half Marathon 

April 28: Glass City Marathon 

Gravel Bike Races 2018 (Tentative)

September 9: Uncle John’s Dirty Ride 56 Mile

October 27: Lowell 50 (57 Mile)

Gravel Bike Races 2019 (Tentative)

June 22: Coast to Coast 100

July 29: The Divide 50 Mile

September 8: Uncle John's Dirty Ride 56 Mile

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under.

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: 29.50 Month: 149.36 Year: 1653.26
Miles With Megan Lifetime Miles: 330.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 125.45
Nike Pegasus Lifetime Miles: 259.15
Brooks Launch 3 Red Lifetime Miles: 67.90
Cross Training Minutes 2018 Lifetime Miles: 1997.50
Altra One 2.5 Lifetime Miles: 431.25
Altra One 2.5 Black Lifetime Miles: 242.20
Altra Escalante Lifetime Miles: 203.30
Specialized Diverge (Gravel Bike) Lifetime Miles: 403.20
Altra One V3 Blue Lifetime Miles: 4.00
Altra One V3 Blue 2 Lifetime Miles: 7.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.000.000.000.00179.00
Altra The One Miles: 64.05Altra One V3 Miles: 114.95Miles With Megan Miles: 8.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles in 65' on the treadmill 

 

Altra The One Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

PM: 7.2 miles in 70' on the treadmill

Altra The One Miles: 7.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

PM: 7.1 miles in 65' on the treadmill.

First day of the winter semester. I have so few students I feel guilty about it. I also worry about class dynamics, but the grading is going to be LIGHT.

Altra The One Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles on the treadmill in 65'

Foot feels fine. However, it does NOT like running on flat ground even at the slowest of jogs even on gym mat surfaces. I can't quite figure that out since I can run hard on the treadmill with no issues (other than being insanely out of shape)

Altra The One Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles in 70' on the treadmill

Did a series of inclines from 1.5-6% with the last few minutes between 6-7.5%

Altra One V3 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles in 60' on the treadmill

Altra The One Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles in 65' on the treadmill

Altra One V3 Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles in 70' on the treadmill

Did 60' @ 3% incline, then 10' @ 4% incline

Altra The One Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

PM: 6.8 miles in 65' on the treadmill

Altra The One Miles: 6.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles on the treadmill in 65'

Did a humbling 10' at moderate to uptempo effort

Altra The One Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles in 42:30 on the treadmill

Felt terrible, so I walked at 15% @ 3.6 MPH for 20' with a few brief jogs around 10' pace at the same incline just to activate the glutes.

Foot is fine, but I am doing better some days with the treadmill than others. Today was not a good treadmill day and I left the gym quite frustrated. It was also in the 50s outside after it has been in the single digits for quite some time.

Altra One V3 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Just wasn't feeling it.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Ditto.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

PM: 7.4 miles, averaged 8:48

Ran outside for the first time since early December. About 18 degrees. It was packed snow in places and hard packed snow that turned to ice, particularly at the end of side roads. Ran around and did two laps at the park, which was actually open given that it's been plenty cold to make ice. People were playing hockey and ice fishing. 

I've felt cooped up, so this was fantastic. Foot was fine. It has been fine, but I haven't wanted it to blow. 

I ordered some Katoola Nanospikes to deal with the footing, which wasn't terrible but very dicey in places. More snow ahead. 

Altra One V3 Miles: 7.40
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, averaged 9:15

Slippery with the light snow on already covered areas. Wore my Yaxtrax, which are awful (threw them away when I got home). Couldn't really see what I was running on as the pedestrian infrastructure is terrible here. I narrowly avoided broken concrete with rebar sticking out.

Stabilizer muscles are very sore.

Altra One V3 Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

PM: 6.7 miles in 65' on the treadmill. HR 146.

Altra The One Miles: 6.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, averaged 8:39. HR 154.

Ran in my Katoola Nanospikes. They are a really nice product. I still slipped a little in the loose snow, but they are great on ice and do provide a good bit more traction on snow. They really stay put too. I had issues with my Yaktrax folding up on me.

Foot feels fine. I assume the uneven ground with snow, grass, ruts, etc would set it off. It felt great to be outside even if I am having trouble creating safe routes (trying to venture out of the my safe space at the park)

Altra One V3 Miles: 7.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off because I was lazy.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, averaged 8:32. HR 164.

Mostly enjoyable run. Tough to find places where I can run without getting too close to cars. Not the most ideal place to run. Still trying to figure out traffic rhythms as so on.

Altra One V3 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles, average 8:11. HR 167.

Effort was pretty high but I just ran.

Nice out around 45 degrees. Ran to Bloomer Park and back. Caught sight of Mike Morgan doing his afternoon run. Haven't seen too many 2:14 guys in the wild.

Found the pedestrian infrastructure better, but lots of interruptions in paths and sidewalks, which drive me crazy more so for the lack of coordination than any actual trouble running on grass (in Philadelphia I'd often run on tar, concrete, dirt, cobble stone, trail in the same run).

Altra One V3 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

PM: 3.25 miles on the treadmill in 35'. HR 149.

Just couldn't get myself together for more.

Altra The One Miles: 3.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

PM: 6.3 miles, averaged 9:30. HR 149.

Ran the first 4 with Megan. Upper 40s and damp. Nice run with Megan.

Miles With Megan Miles: 4.00Altra One V3 Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

PM: 6.6 miles, averaged 9:01. HR 155.

Altra One V3 Miles: 6.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:03. HR 160.

Warmed up 30', did 10' of tempo to bust the rust, 25' down

Managed 6:35 for the tempo, which wasn't a terrible start.

Lactate threshold of 7:23 detected (175 BPM).

The accuracy of this is of course suspect, but I like to have increasing signs of fitness in the absence of major fitness improvements. This is something that measuring heart rate is good for. I'm guessing if I did test it wouldn't be far off from that for 60.'

I turned 33 today. After a certain age you tend to think of time in terms of decades, so it is 10 years since I started teaching and according to my credit report 9 years for the average age of my accounts.

 

Altra One V3 Miles: 8.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Just being lazy.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

PM: 6.7 miles, averaged 9:39. HR 143.

First 4 or so with Megan

Miles With Megan Miles: 4.10Altra One V3 Miles: 6.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

PM: 11.1 miles, averaged 8:31. HR 162.

Ready to move to a place with better running options. Did a bit of suburban trail running in places.

Altra One V3 Miles: 11.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We went to Toledo last night for a basketball game and stayed at Megan's uncle's. I managed to not get out when we got back. Trying to get consistent, which really means running in the morning but I haven't been able to get out of bed.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

PM 4.6 miles, averaged 9:46. HR 148,

Ran in the snow and in the dark (or part of it). My new watch had a dead battery and I am pretty sure I just charged it. Not really happy. Pretty grumpy when I got up from a nap. Didn't feel like running but I got out. I was not expecting snow. Katoolas are stilll working well for me. I am pleased with them.

Altra One V3 Miles: 4.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

PM: 7.75 miles, averaged 9:23. HR 150.

Hip is a little sore.

Altra One V3 Miles: 7.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:17. HR 162.

25' up, 15' tempo, 26' down

The tempo was a bit higher effort than the prescription, more like last week but maybe a tick higher. A little longer with the +5 minutes.

Averaged 6:36

Theshold of 7:26 detected at 177 BPM

Altra One V3 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.000.000.000.00179.00
Altra The One Miles: 64.05Altra One V3 Miles: 114.95Miles With Megan Miles: 8.10
Weight: 0.00
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