Of Mice and Marathons

May 2018

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJason D's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

December 1: Le Frost Cross Cyclocross Race

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: 72.60 Month: 264.15 Year: 2323.21
Miles With Megan Lifetime Miles: 387.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 150.25
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 76.20
Cross Training Minutes 2018 Lifetime Miles: 3175.00
Altra One 2.5 Lifetime Miles: 530.75
Altra One 2.5 Black Lifetime Miles: 392.85
Altra Escalante Lifetime Miles: 281.50
Altra One V3 Blue Lifetime Miles: 152.70
Altra One V3 Blue 2 Lifetime Miles: 135.30
Specialized Diverge Pro Lifetime Miles: 45.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
263.793.0030.710.50298.00
Miles With Megan Miles: 42.35Altra One V3 Miles: 20.00Altra One 2.5 Black Miles: 85.80Brooks Launch 3 Red Miles: 18.40Altra One 2.5 Miles: 125.00Altra Escalante Miles: 38.20Cross Training Minutes 2018 Miles: 198.50Specialized Diverge (Gravel Bike) Miles: 42.60Nike Zoom Streak LT2 White/Orange Miles: 10.60
Weight: 175.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Noon: 8 miles, averaged 8:25. HR 152.

PM: 4.2 miles, averaged 9:59. HR 136.

Perfect weather. It was around 75-80 when I went out at lunch and dry (20% humidity, which is a real gift in these parts). Ran with Megan in the evening. I made hanger steak tacos and margaritas for dinner.

Miles With Megan Miles: 4.20Altra One V3 Miles: 8.00Altra One 2.5 Black Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.002.750.006.00

PM: 6 miles, averaged 7:50. HR 162.

Blown workout. It was dry but 84 degrees and even though I tried to run the right effort I just couldn't do it. Session called for 20' tempo, 5' jog, 10 x 1' on/off, 5' jog, 6 x 30"/1'. I got through just over 18' and my legs were going. Aerobically I was working but the legs were a problem. I jogged for 5 minutes or so and decided not to continue. I ended up walking home as I started to feel really spent. Not too upset as I should have moved it to tomorrow. Lots of time to get workouts in. I need to be smart this summer and just do them on the treadmill when necessary. I doubt we will have the mild summer we had last year.

Brooks Launch 3 Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, averaged 9:14. HR 140.

Did some push-ups after.

Altra One 2.5 Miles: 7.00
Weight: 177.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

PM: 7.2 miles, averaged 8:57. HR 142. Did some strides.

Ran the first few with Megan.

Miles With Megan Miles: 3.60Altra One 2.5 Black Miles: 7.20
Weight: 177.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:12. HR 168.

I kind of overdid it at a department party last night. Running today was very rough. My breathing was extremely elevated, as was my heart rate. Running around town was a zoo and cars were not paying attention. Worst run in years, but the weather was perfect. I do think that some of the pollen is making my breathing difficult. I can feel it even on extremely easy runs.

Night: AIS and push-ups

Altra One 2.5 Miles: 8.00
Weight: 174.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

PM: 6.7 miles, averaged 8:01. HR 158.

Another blown workout. Felt like I could barely breathe on the warmup. Wheezing and rasping. Should have just headed home as I knew the workout wasn't going to work. I got about 1.5 miles in and just gave up.

Altra Escalante Miles: 6.70
Weight: 176.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Lunch: 7.3 miles, averaged 8:52. HR 146,

PM: 4 miles, averaged 8:44. HR 147.

Weather was perfect today. Breathing still elevated, but felt better.

I bought a gravel bike today. I'm beyond excited. I rode BMX bikes when I was younger and into college and I had a mountain bike in college and barely used it. I wanted something for roads as well as the packed dirt around here, so this was the perfect option. My plan is mostly to stay away from cars as the infrastructure for bikes here is worse than running (running is a bit more flexible).

Altra One 2.5 Miles: 7.30Altra One 2.5 Black Miles: 4.00
Weight: 178.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

AM: 7.8 miles, averaged 8:21. HR 154.

Beautiful day out again. Breathing a bit labored still but didn't push it. Things are in full bloom.

PM: 4 miles with Megan, averaged 10:00. HR 132.

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 4.00Altra Escalante Miles: 7.80
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.004.600.5012.00

Lunch: 12 miles, averaged 8:10. HR 167.

20' Tempo, 5' Jog, 10 x 1' On/Off, 5' Jog, 6 x 30"(1')

I was a bit gunshy after two blown workouts, so I turned off even my autolap and ran truly by feel for the tempo, which worked fine. It was slow overall, but the effort was right (last 10' HR was 180 or above). First 10' were 6:47 pace, next 5' were 6:33, next 5' were 6:22. I decided to do part of the workout on a ~2-mile loop next to the park and do the faster stuff in the park on the dirt.

1' efforts were around 10k effort to 5k effort on the last ones. The 30" were a good bit faster. I was pretty spent as the workout spanned the 70 degree range and though dry still is kicking my butt. I was mostly happy to stick with it and finish the workout.

I started reading Stephen King's On Writing in an effort to get back into reading and not be an educated idiot who doesn't read.

Altra One 2.5 Miles: 12.00
Weight: 177.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

PM: 4.8 miles, averaged 9:25. HR 143.

Altra One 2.5 Black Miles: 4.80
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:09. HR 154. Did some strides.

45 degrees and light rain. It felt good. Did some push-ups after.

Altra One V3 Miles: 8.00
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

PM: 7.1 miles, averaged 9:14. HR 141.

First few with Megan. Still slow after that but picked it up the last 8 minutes or so. Finally hit 1000 for the year. Historically, the 1000-mile mark looks like this for me:

First full year of running was 2011, and even though I tracked my mileage it would take too much pre-blog digging.

2012: June 24

2013: April 3

2014: April 9

2015: April 4 (the year I ran just under 4000 miles)

2016: April 1

2017: May 8

2018: May 12

Miles With Megan Miles: 3.25Altra One 2.5 Black Miles: 7.10
Weight: 175.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.006.000.0013.50

Noon: 13.5 miles, averaged 7:52. HR 166.

6-Mile Aerobic Builder

It was slow (6:47 average) and I was very tired at the end and slightly gassed. It wasn't too warm, but everything over 50 degrees during a workout feels warm to me. I turned off my auto lap so as to have no feedback during the workout other than pure effort. I was barely moving for most of the cool down.

4 up/3.5 down

Still struggling a bit (just don't feel at all fast or strong and even slow running is sometimes difficult and not effortless), which is frustrating. I don't expect the paces to drop after a few workouts, but rebuilding has been really hard. I am, however, really enjoying my running and looking forward to getting out every day (and sometimes twice).

The good news is that I am down 5-6 pounds from when I started getting back into a groove in February. Currently at my "minimally acceptable year-round" weight.

Night: AIS, hip routine, and push-ups

Altra One 2.5 Miles: 13.50
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

AM: 6.7 miles, averaged 9:38. HR 141.

PM: 4.2 miles, averaged 8:54. HR 157.

Was a little anxious this afternoon and it was warmer. HR up a bit.

Brooks Launch 3 Red Miles: 4.20Altra One 2.5 Black Miles: 6.70
Weight: 176.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Lunch: 8.4 miles, averaged 7:46. HR 158.

Felt quite good.

PM: 4 miles, averaged 10:15. HR 130.

Ran with Megan. Air clear out. Very comfortable.

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 4.00Altra Escalante Miles: 8.40
Weight: 176.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.005.000.0012.40

Lunch: 12.4 miles, averaged 7:57. HR 161.

10' tempo + 15 x 1' on/off + 10 x 30"

2 up/2 down

It was starting to get warm, but I felt the strongest I have felt in a couple weeks. I had quite a fan club at the park, asking me how fast I was running and how far. Tempo was 6:25 pace, 1' intervals were around 6:00 pace, and 30" were 5:40-5:15. I finished the 30" intervals quite strong. 3' jog after the tempo, 5' jog after the 1' intervals.

I started the Stand last night. I used to have a lot of Stephen King, but I thinned out my library. Not sure why that was where I cut. What else would you read over a long break (or during retirement)?

I officially broke my 80-day run streak from 2013 in Indiana. I was doing much higher mileage, but sometimes a day comes up when getting a run in is difficult or you just need a day, particularly in heavy marathon training. Those muti-year run streaks are truly impressive.

Still waiting for my bike to come in. Very anxious. It feels like the pure joy of Christmas when Christmas is still fun when you are a kid

Altra One 2.5 Miles: 12.40
Weight: 176.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

AM: 5.2 miles, averaged 10:04. HR 133.

PM: 4 miles, averaged 10:14. HR 124.

Ran with Megan in the afternoon. Took it very slow today and just enjoyed the weather.

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 4.00Altra One 2.5 Black Miles: 5.20
Weight: 175.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Lunch: 8.1 miles, averaged 8:01. HR 152. Did some strides.

Night: AIS and light hip routine. Push-ups.

Altra Escalante Miles: 8.10
Weight: 175.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.103.003.000.0015.10

Noon: 15.1 miles, averaged 7:55. HR 160.

6-mile Aerobic Builder + 6 x 45" Strides

Warmed up 4 miles. It wasn't too warm but it was quite humid. Decided to work into things and it work very well. I felt quite strong throughout. I decided to take splits from the auto lap, keeping in mind they might be slow and just pay attention to effort. I ended up with a pretty solid cutdown, running 6:53, 6:43, 6:34, 6:30, 6:29, 6:17. I jogged for 6 minutes and did 6 x 45" strides with equal jog back. Cooled down 3 miles.

I feel like I turned a corner this week. I feel like and am out of that slight slump I had in the weeks following Glass City

Altra One 2.5 Miles: 15.10
Weight: 175.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

PM: 6.7 miles, averaged 9:46. HR 134.

Late: AIS, hip routine, and push-ups

Altra One 2.5 Black Miles: 6.70
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 8.2 miles, averaged 7:58. HR 154.

Finished strong on my morning run.

PM: 4 miles, averaged 9:40. HR 134.

Cool and rainy. Nice actually.

Altra One 2.5 Miles: 8.20Altra One 2.5 Black Miles: 4.00
Weight: 175.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 8.2 miles, averaged 7:55. HR 160.

Sluggish. Picked it up a good deal at the end into the 6:40 range, which was a bit out of the zone.

PM: 4 miles, averaged 9:53. HR 132.

Ran with Megan

Miles With Megan Miles: 4.00Brooks Launch 3 Red Miles: 8.20Altra One 2.5 Black Miles: 4.00
Weight: 174.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.004.600.009.00

AM: 9 miles, averaged 7:57. HR 165.

10 x 3' w/ 30" Recoveries

Warmed up 2 miles with strides on a beautiful morning with full sunshine. This was a very tough workout even though the overall paces weren't fast or much faster than parts of my tempo last weekend, but the effort was tough and I really had to focus, particularly on the last 3. Cooled down 2 miles.

Altra One 2.5 Miles: 9.00
Weight: 173.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

Noon: 4.6 miles, averaged 9:52. HR 145.

PM: 42' ride. HR 129.

Finally got my bike in. It was a beautiful day, so I went out for a short break in ride. I've never use clipless pedals, so I am learning but getting it. Other than testing the bike, I have never been on a drop bar bike (other than my sister's old ten speed, which was cut short when I smashed my jewels). It was a great day for weather and it felt very freeing to be out on the bike. I loved bikes growing up. It brought me a lot of joy in my life. Not sure why I got away from it.

Cross Training Minutes 2018 Miles: 41.00Altra One 2.5 Black Miles: 4.60Specialized Diverge (Gravel Bike) Miles: 8.60
Weight: 172.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

AM: 7.6 miles, averaged 8:29. HR 155. Did some strides.

PM: 51' ride. HR 123.

Evening: 3.3 miles + a short walk with Megan. It's her birthday day. 3.3 miles, averaged 10:14. HR 133

Miles With Megan Miles: 3.30Cross Training Minutes 2018 Miles: 51.00Altra One 2.5 Miles: 7.60Altra One 2.5 Black Miles: 3.30Specialized Diverge (Gravel Bike) Miles: 10.00
Weight: 173.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

AM: 7.2 miles, averaged 9:03. HR 143.

Ran on Spencer Park trails to look for cadence sensor I lost off my bike yesterday. No luck. Megan and I are headed to the western part of the state (Holland/Saugatuck area).

Altra Escalante Miles: 7.20
Weight: 174.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:04. HR 157.

Hot. I felt great though. Progressed from 8:50 to 6:50.

Megan and I had a great time in Saugatuck today. We went on a paddle boat on Lake Michigan. We had a good brunch and a beer here and there.

I'm tentatively thinking about some gravel races next spring after my marathon to mix things up a bit. On the running front, I decided last night Houston would cost too much and be too much of a headache with travel, so I am going to shoot for Carmel, which is just outside of Indianapolis. It is on a Saturday, as races in Indiana tend to be, which works better for travel. This changes the plans a bit, but it gives me enough time to get in really good shape (I think 22 or 23 weeks from the Detroit half in October). I'm pretty excited about future race plans and mixing it up with cycling when it makes sense to.

Night: AIS, hip routine, push-ups

Altra One 2.5 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 miles, averaged 8:28. HR 149.

PM: 4 miles, averaged 10:21. HR 124.

Ran with Megan at Paint Creek. It was about 92, but the dry air, breeze, and shade of the trail made it quite pleasant. Not sure why I don't drive here more often. It's a nice trail. I will likely bike it to explore its side offerings tomorrow or Wednesday.

Miles With Megan Miles: 4.00Altra One V3 Miles: 4.00Altra One 2.5 Black Miles: 8.00
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 8.2 miles, averaged 7:56. HR 151.

Felt very good after the turn around, hitting low 7s and a 6:40 to finish, which didn't feel to hard. Ran in the shade of the Paint Creek Trail again. Will likely do my workout there tomorrow to avoid most of the suffering.

PM: 4 miles, averaged 10:31. HR 127.

Ran with Megan. It was hot.

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 8.20Altra One 2.5 Black Miles: 4.00
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.840.004.760.0010.60

AM: 10.6 miles, averaged 7:34. HR 159.

30' Broken Tempo

Not sure what else to call this workout. It starts at 10' and decsends by 2' each interval down to 2'. Recovery jogs were 3'. Ran by effort, trying to drop the pace each interval. I nailed it. Paces are starting to get back down there, but plenty of work to do. Pleased with the effort and outcome today. It was 81 degrees when I finished with humidity in the upper 60% range and lower 60 range for the dew point. Not terrible, but not ideal. I felt very strong on this workout. It helps to run in a straight line and keeping your head and eyes forward.

10' @ 6:34, 8' @ 6:24, 6' @ 6:11, 4' @ 5:59, 2' @ 5:46 (6:18 avg)

2.2 up/2.3 down

PM: 24-mile ride. HR 125. I had a blast. Hills are hard on a bike though.

Nike Zoom Streak LT2 White/Orange Miles: 10.60Cross Training Minutes 2018 Miles: 106.50Specialized Diverge (Gravel Bike) Miles: 24.00
Weight: 176.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

AM: 4.7 miles, averaged 9:39. HR 134.

PM: 4 miles with Megan, averaged 10:29. HR 124.

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 4.70Altra One 2.5 Black Miles: 4.00
Weight: 174.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
263.793.0030.710.50298.00
Miles With Megan Miles: 42.35Altra One V3 Miles: 20.00Altra One 2.5 Black Miles: 85.80Brooks Launch 3 Red Miles: 18.40Altra One 2.5 Miles: 125.00Altra Escalante Miles: 38.20Cross Training Minutes 2018 Miles: 198.50Specialized Diverge (Gravel Bike) Miles: 42.60Nike Zoom Streak LT2 White/Orange Miles: 10.60
Weight: 175.61
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com