Of Mice and Marathons

February 2012

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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
105.7923.2517.608.00154.64
Newton MV2 Miles: 23.12Newton Racers Miles: 31.73Newton Trainers 2 Miles: 33.50Newton New Racers Miles: 45.69Newton Trainers Miles: 20.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.870.000.002.007.87

First speed work session of the season (a bit ambitious I might add even with only 4 repeats) - 7.87 miles, averaged 8:41

 I forgot I had to start my watch after selecting the workout, so I ended up running around for a while for the 1.5 warmup. I knew the approximate distance. Did 4 X 800M with a goal of 6:00-6:30 pace with 90 second recovery. The 90 second recovery ended up being a walk after the first repeat or so. I did hit my time goals, but my form wasn't very relaxed. Going to shoot for 6:30-6:45 for the next session, which will put me just at or just below 5K and not 3K pace. 1.5 mile cool down with an extra 2.50 to focus on form.

1st repeat: 3:08 (downhill)

2nd repeat: 3:18 (uphill)

3rd repeat: 3:18 (downhill)

4th repeat: 3:15 (uphill)

Newton MV2 Miles: 7.87
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.251.000.000.006.25

Old Standby with some short detours to make up some distance - 6.25 miles, averaged 8:34

Newton Racers Miles: 6.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Old Standby, short version - 5 miles, averaged 8:24

Newton Trainers 2 Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.260.004.000.006.26

Jefferson High School Loop - 6.26 miles, averaged 7:35 

 

 Regular run turned tempo. 1 mile warm up, 4 miles at 6:56/57 pace with 1.26 mile cool down.  Was hoping for 5 miles, but I got a side stitch toward the end of tempo mile 4 (too bad too because all the miles could have been sub-7).  I think I have built a pretty good base, considering my threshold it slowly creeping down the 7 minute range.

Split 1: 6:52; Split 2: 6:54; Split 3: 6:59; Split 4: 7:01

Newton New Racers Miles: 6.26
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.000.000.007.50

South 18th Street out and back to just beyond the train tracks - 7.5 miles, averaged 8:22 

Newton Racers Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Union Street out and back - 6 miles, averaged 8:23

Newton Trainers Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.251.000.000.005.25

Old Standby - 5.25 miles, averaged 8:33

Newton Trainers 2 Miles: 5.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Tried a new trail I found the other day. The town website says it's two miles, but it seems to end around the 1 mile mark, so it was a short one today with a bit of neighborhood wandering - 4 miles, averaged 8:31

Newton Trainers Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.005.000.007.50

Random North Side Loop - 7.5 miles, averaged 7:41 (5 mile tempo @ 7:08 average)

 

Split 1: 7:16

Split 2: 7:18

Split 3: 7:16

Split 4: 6:55

Split 5: 6:58

 

Started to use my HR monitor again. Not sure how helpful it is. I am pretty sure I can't run for 35+ minutes at 98% of my max heart rate, but maybe I have a setting or two off.

Newton MV2 Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.250.000.006.25

Meandering around the south side with plenty of slush and puddles - 6.25 miles, averaged 8:33

 

Picked up a cadence sensor for my Garmin. Not sure how accurate it is, but my average was 188,  which would be perfect if it was correct.

Newton Trainers 2 Miles: 6.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.982.000.003.007.98

Rome Drive 6 x 800m repeats - 7.98 miles, averaged 8:00. 

2 mile warm up, 6 repeats with 2 minute recovery, 2.06 cool down (miscalculated for the even 8)

1. (3:12.3)

2. (3:15.5)

3. (3:15.3

4. (3:17.4)

5. (3:15.8)

6. (3:10.0)

Newton Racers Miles: 7.98
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.251.000.000.005.25

Old Standby - 5.25 miles, averaged 8:41

Newton Trainers Miles: 5.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Upper section of long run loop w/ the addition of the new section through Vinton Woods - 11 miles, averaged 8:41

 

Weather was windy, but clear, sunny, and seasonable. 

Newton New Racers Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.030.000.000.004.03

Old Standby, shortened version - 4.03 miles, averaged 8:55

 

42 on the week for my highest total since the week of the marathon in early November

Newton New Racers Miles: 4.03
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.005.600.008.50

Found a great stretch of road in West Lafayette. Salisbury out and back - 8.5 miles, averaged 7:45

 

Planned on 6 mile tempo but the new, wide stretch of road had me a bit excited. Started to cramp around 5.2, so ended 5.6 for just over 40 minutes with a 5 mile PR.

Split 1: 6:55

Split 2: 7:06

Split 3: 7:05

Split 4: 7:20 (turn around mile into a head wind)

Split 5: 7:09

Split 6: 7:20 (for .60 miles)

Newton New Racers Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Jefferson High School loop - 6.5 miles, averaged 8:50

Newton Trainers 2 Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.003.007.75

Cumberland Ave, 6 x 800M Repeats - 7.75 miles, averaged 8:07

 

Warm up - 1.75 miles

Repeat 1: (3:15.0)

Repeat 2: (3:15.9)

Repeat 3: (3:13.0)

Repeat 4: (3:12.5)

Repeat 5: (3:13.7)

Repeat 6 (3:08.4)

Cool down - 2.03 miles

Knocked about 1.25 seconds off per repeat from last week, while covering a bit more distance during the 2:00 recovery 

Newton MV2 Miles: 7.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Old Standby - 5.5 miles, averaged 8:54

Newton Trainers 2 Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.403.000.000.0011.40

18th Street out and back - 11.4 miles, averaged 8:33

Newton New Racers Miles: 11.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

Old Standby, short version, then around St. Elizabeth to get an even 45 on the week - 5.35 miles, averaged 8:34

Newton Trainers Miles: 5.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.003.000.0010.00

Union Street to Greenbush Loop - 10 miles, averaged 8:05

 

1 mile warm up

3 @ MP (7:54; 7:48; 7:50) + 3 @ HMP (7:34; 7:26; 7:25)

3 mile cool down

 

Workout was unplanned, distance was unplanned. Result was excellent.

Newton Racers Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Old Standby (in reverse) - 5 miles, averaged 8:27

Newton Trainers 2 Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.000.000.004.50

Old Standby short version with some minor detours - 4.5 miles, averaged 8:29

 

Did 4 or 5 strides in the middle, some at goal pace for the 10k this weekend, some around 800m repeat pace, and one at 90% (5:01 pace). Oh, at it is February 29th and it is 65 degrees in Indiana!

Newton New Racers Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
105.7923.2517.608.00154.64
Newton MV2 Miles: 23.12Newton Racers Miles: 31.73Newton Trainers 2 Miles: 33.50Newton New Racers Miles: 45.69Newton Trainers Miles: 20.60
Weight: 0.00
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