Of Mice and Marathons

March 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
250.404.007.805.80268.00
Altra One V3 Miles: 190.70Miles With Megan Miles: 8.10Altra One 2.5 Miles: 65.55Nike Pegasus Miles: 7.75Cross Training Minutes 2018 Miles: 67.00Brooks Launch 3 Red Miles: 4.00
Weight: 182.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

PM: 4.2 miles in 45' on the treadmill. HR 121.

Did 10' light on the StairMaster (HR 111), captain's chair, and hip machine.

Was planning to go to the gym anyway but we got a surprise snow storm. Didn't need that!

Altra One V3 Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

PM: 6.3 miles, averaged 8:41. HR 153.

We got some snow yesterday, but walks were mostly clear. Nice dose of sun.

Tweaked my knee a few minutes into the run. It straightened out, but I can feel it now once in a while. I'm sure it's fine.

Diet was terrible today. Got a lot of work to do.

Altra One V3 Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

PM: 9.2 miles, averaged 8:53. HR 146.

Did a pickup from 50-65', about moderate to marathon effort. First 4 miles with Megan.

Miles With Megan Miles: 4.00Altra One V3 Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles very slow in 70' on the treadmill. HR 137.

Went to the gym with Megan.

Altra One V3 Miles: 6.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM: 7.4 miles, averaged 8:41. HR 148.

PM: 3.7 miles, averaged 9:30. HR 141.

First double since probably November. First true AM run in who knows how long. Cold and sunny in the morning, and the run set me up for a good day. I forget how important running in the morning is.

Altra One V3 Miles: 11.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles, averaged 8:13. HR 157.

Easy to moderate to higher end aerobic effort. Feeling good.

Altra One V3 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

PM: 10.8 miles, averaged 8:17. HR 151.

STRIDLEK WORKOUT

3 (6 x 40") w/ 4-5' jogs between sets and jogs back to starting line. 23' up/20' down

Overall average pace better than last week with another set and the stride paces were faster. Felt great on the warmup and solid throughout. Always a deceptive workout. It's never hard to complete, but it does wear you out in ways you wouldn't expect (I'm pretty sleep now at 9:30).

Good progress the last 7-10 days in making my way back.

Altra One V3 Miles: 10.80
Weight: 183.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

PM: 4.2 miles slow in 45' on the treadmill. HR 135.

Captain's chair after.

Altra One V3 Miles: 4.20
Weight: 183.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

PM: 7.4 miles, averaged 8:06. HR 159. Did a few strides.

Easy to moderate.

Altra One V3 Miles: 7.40
Weight: 183.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM: 7.7 miles in 65' on the treadmill. HR 153.

Started very slow finished fairly strong the last 5' (8.8-10.0 for the last part)

Captain's chair after. Megan did her long run. We signed up for Glass City Half last night. I'm going to do it as a workout for whatever is on the schedule that weekend. I'm definitely not in surprise 1:20 shape as I was last year. I always find it hard to do a race as a workout, though I've only tried twice.

 

 

Altra One V3 Miles: 7.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM: 11 miles, averaged 8:15. HR 153.

90' w/ 20' of pickup after 50'

Explored Bloomer Park for just a bit. It's basically 4 or so miles out, so didn't have much room to meander.

Altra One V3 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: 6.8 miles, averaged 9:36. HR 133.

PM: 3.7 miles, averaged 9:25. HR 135.

Altra One V3 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles, averaged 8:09. HR 153.

Altra One V3 Miles: 8.00
Weight: 184.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

AM: 10.9 miles, averaged 7:52. HR 157.

Fartlek of 21 x 1' on/off

Got up early (for me) and warmed up to Borden Park. It was cold and a bit windy. Workout went well, except I did an extra rep even with the workout programmed (forgot about the extra recovery between cooldown).

The 1ish-mile loop worked out okay. Good for marathon tempos and possibly mile repeats (when it's not busy). 

Altra One V3 Miles: 10.90
Weight: 183.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

PM: 4.6 miles, averaged 9:42. HR 136.

Altra One 2.5 Miles: 4.60
Weight: 183.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

AM: 6.4 miles, averaged 8:34. HR 148. Did some strides.

Altra One 2.5 Miles: 6.40
Weight: 184.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM: 7.7 miles on the treadmill in 65'. HR 156.

It was way too nice to run inside, but I kept Megan company at the gym for her long run. I started at about 6MPH and finished the last few minutes from 9-10MPH.

Did captain's chair and hip machines after waiting for Megan to finish.

Altra One V3 Miles: 7.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.003.100.0010.20

PM: 10.2 miles, averaged 8:02. HR 157.

20' Tempo @ HME

30' up/32' down

Averaged 6:25, so just a whisker over 5k. It was a little windy but very sunny and pleasant. Did not feel great or smooth during the tempo, but ran strong for current fitness levels. I didn't take splits, but I apparently ran a 6:11 mile in there as my watch gave me an award.

I ran this on a new tempo loop, which is dead flat and in a more upscale neighborhood than some of the other road loops I run.

Altra One V3 Miles: 10.20
Weight: 182.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

AM: 6.25 miles, averaged 9:54. HR 133.

PM: 4.1 miles, averaged 9:46. HR 132.

Took everything nice and slow. Right hamstring has a knot in it. This is the fourth day of lots of sun, and it has been great. Still colder, but it's not quite spring yet.

Altra One 2.5 Miles: 10.35
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.0011.85

AM: 7.75 miles, averaged 8:24. HR 151.

PM: 4.1 miles, averaged 10:07. HR 126.

Ran with Megan in the afternoon. She asked if I was going out again. I said not, unless you are running outside I will. Fairly windy on both runs.

Miles With Megan Miles: 4.10Nike Pegasus Miles: 7.75Altra One 2.5 Miles: 4.10
Weight: 182.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.502.5012.00

PM: 12 miles, averaged 7:54. HR 157.

Mixed Effort Minutes Workout

10' @ HME, 5' jog, 90" On/Off @ 5K effort

6:25 average for 10', at 5:50-6:00 for most of the 90" with some in the 5:40s and the last one around 5:30

30' Up/20' down

Effort was probably slightly too deep even if I didn't bury myself. The legs want what the heart and lungs can't currently handle.

Altra One V3 Miles: 12.00
Weight: 181.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM: 4.3 miles, averaged 9:39. HR 133.

Altra One 2.5 Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch: 8 miles, averaged 8:04. HR 153.

Did 5 x 20" strides.

Altra One V3 Miles: 8.00
Weight: 182.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Lunch: 8.2 miles, averaged 7:55. HR 158.

Easy to quite moderate. Some mid-7s in there. Probably just under marathon effort. Feeling good. Getting stronger. Much much work to be done, but I think I am excited about training again.

PM: 3 miles walking @ 15%. HR 108.

Did some weights after in an effort to get this oversized frame stronger.

Cross Training Minutes 2018 Miles: 52.00Altra One 2.5 Miles: 8.20
Weight: 180.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.002.000.0013.00

Lunch/PM: 13 miles, averaged 7:53. HR 156.

Aerobic Builder (6 Miles)

30' up/30' down. Workout was 40', but I was close to 6 miles, so I just finished up. Barely managed sub-7, but had a good progression with the last two miles in 6:36 and 6:27.

Splits: 7:16, 7:15, 7:04, 6:53, 6:36, 6:27

Low 7s are definitely between high moderate and marathon effort. Lots of work to do.

 

 

 

Altra One V3 Miles: 13.00
Weight: 180.60
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM: 6.6 miles, averaged 9:50. HR 129.

PM: 4 miles, averaged 9:38. HR 129.

Brooks Launch 3 Red Miles: 4.00Altra One 2.5 Miles: 6.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

AM/Lunch: 8 miles, averaged 8:00. HR 155.

PM: 2 miles on the treadmill to warm up for weights. HR 143.

Did various back, shoulder, bicep, and tricep machines 

I was drawn for the Beach to Beacon lottery. I have missed the last two years, so I'm happy to go back. I managed to stay up the Thursday night before I needed to sign up and had a few beers. I forgot to set my alarm and didn't realize until lunch time I goofed. I'd like to run a substantial PR, but I'd be happy just being a heck lot fitter than I am.

Altra One V3 Miles: 2.00Altra One 2.5 Miles: 8.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.001.203.3014.00

PM: 14 miles, averaged 7:52. HR 150.

Mixed Effort Minutes Workout

30' up/22' down. 8' @ HME, 5' jog, 10 x 2' on/off

First 3 reps at 10k effort, last 7 @ 5k. My watch put cool downs after every recovery, which is pretty dumb for a smart watch. So I did 11 reps. The second one was a bit over 2 minutes and I spend a couple minutes more jogging to figure out the issue. I ended up lapping the cool downs, which only added 1-2 seconds of recovery. I felt strong at the end. Got some decent mileage for the day.

Altra One V3 Miles: 14.00
Weight: 181.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles, averaged 9:53. HR 127.

Light rain. Nice plod.

Altra One 2.5 Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Noon: 8 miles, averaged 8:06. HR 152. Did some strides.

Altra One V3 Miles: 8.00
Weight: 181.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Lunch: 8.4 miles, averaged 7:41. HR 157. 

Kept the pace fairly steady easy to moderate. 

PM: 15' on the StairMaster to warm up for weights.

Did captain's chair, biceps, triceps, shoulders, back, some deep core. Most of the soreness from Tuesday is finally gone. 

Cross Training Minutes 2018 Miles: 15.00Altra One 2.5 Miles: 8.40
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
250.404.007.805.80268.00
Altra One V3 Miles: 190.70Miles With Megan Miles: 8.10Altra One 2.5 Miles: 65.55Nike Pegasus Miles: 7.75Cross Training Minutes 2018 Miles: 67.00Brooks Launch 3 Red Miles: 4.00
Weight: 182.48
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