Of Mice and Marathons

April 20, 2019

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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: 69.00 Month: 150.00 Year: 1266.55
Miles With Megan Lifetime Miles: 449.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra Escalante Lifetime Miles: 514.05
Altra One V3 Blue Lifetime Miles: 275.30
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 538.40
Saucony ISO Freedom Lifetime Miles: 387.90
Saucony ISO Freedom Black/Green Lifetime Miles: 205.80
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 583.02
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 415.45
Cross Training Minutes 2019 Lifetime Miles: 959.00
Saucony Kinvara 6 Lifetime Miles: 17.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Megan's Complex Gym - 10 miles steady w/ 2 miles at 9.5. Lost my data but most of the run was 160-170 BPM.

Fought the 4.5 mph cool down feature the last 10 minutes to get my 70 minutes in.

Flight delays for 4 hours or so then canceled flight last night. I'm flexible so I was only mad I wasn't back here to spend time with Megan sooner.

I've learned a few things about living here. 1) The water pitcher is insufficient. I've been drinking around 150+ oz a day and I keep 2 gallon pitchers running most of the time 2) the max 10.9 mph governed treadmills just aren't going to work.

Mizuno Musha Miles: 10.00
Weight: 0.00
Comments
From Matt Schreiber on Mon, Feb 10, 2014 at 22:02:00 from 66.17.102.185

Way to get the miles in Jason. Not fun to fight the equipment. Maybe a screwdriver and YouTube to get around the governor? ;)

From Bret on Tue, Feb 11, 2014 at 09:12:35 from 216.234.133.229

Jason what's your max HR? Just curious where those numbers put you at a heart rate reserve percentage.

From Jason D on Tue, Feb 11, 2014 at 12:12:29 from 128.210.82.162

I am guessing they aren't pre-programmed, Matt, so that sounds like a great idea!

Bret: I wish I knew. Calculators suggest as high as 191-195, but that is probably vomit effort. My resting heart rate is 40-43 usually. I would say it is actually lower as some other formulas suggest (185-186). When I start hitting 180+ I working on end of race pace as I did on Saturday's workout when I was hitting 179-182. Another 5 or 6 minutes would have wasted a race effort. I am still sore and I rarely am so I am guessing I got some buildup in the legs.

I think 164-165 is cruising marathon effort (just guessing by feel) and pushing maybe 170 at the very end.

This day's run was 162 average with a max of 178. Generally I like to stay in the 145-158 range and only approach 160 at the end, but I had to push to get the miles in with the shutoff.

From Bret on Tue, Feb 11, 2014 at 12:35:05 from 216.234.133.229

Ok so if you are 28 or 29 years old - 192 makes sense.

HRR (Heart Rate Reserve) Effort to stay aerobic should not exceed about 80%. Here's the formula in case you don't already have it: = MaxHR - Resting HR *__% + RHR = Target BPM.

192-43 * 70% + 43 = 147.3 (70% HRR effort or 1/2 effort according to Lydiard)

85% HRR would put you right at 170 BPM to stay aerobic. Anything over 170 is anaerobic.

If the effort for the run is easy/aerobic - 145-155 is the right zone to be in - and looks like that's where you are.

From Jason D on Tue, Feb 11, 2014 at 16:45:34 from 24.1.80.94

Thanks for doing the math. I like that this takes into account resting heart rate given that I could be 39/40 to as much as 45-47.

After I got back from injury I started using the HR monitor. I don't put too much into it, but I think it is very beneficial for easy runs (and workouts on the treadmill). If you are at 150-155 in the first few minutes you will be too high (probably) by the end of the run.

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