Of Mice and Marathons

Kennebec Rail Trail Half Marathon

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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

August 4: Beach to Beacon 10k

October 21: Detroit International Half Marathon 

March 30: Carmel Marathon

Gravel Bike Races 2019 (Tentative)

April 21: Barry Roubaix 36 Mile

May 6: Hellkaat Hundie 50 Mile

July 29: The Divide 50 Mile

September 29: 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: 37.00 Month: 198.50 Year: 1395.50
Miles With Megan Lifetime Miles: 316.10
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 89.05
Nike Lunar Racer Lifetime Miles: 308.10
Adidas Boston 6 Lifetime Miles: 338.60
Nike Pegasus Lifetime Miles: 259.15
Saucony ISO Zealot Lifetime Miles: 78.40
Brooks Launch 3 Red Lifetime Miles: 67.90
Altra One V3 Lifetime Miles: 541.15
Cross Training Minutes 2018 Lifetime Miles: 1327.50
Altra One 2.5 Lifetime Miles: 373.45
Altra One 2.5 Black Lifetime Miles: 166.70
Altra Escalante Lifetime Miles: 143.70
Specialized Diverge (Gravel Bike) Lifetime Miles: 215.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
131.422.2524.252.75160.67
Newton Racers Miles: 32.30Newton Trainers 3 Miles: 43.45Newton MV2 Miles: 47.77Newton Trainers Miles: 18.75Newton New Racers Miles: 12.00Newton Trainers 2 Miles: 6.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.000.006.50

Jefferson High School loop - 6.5 miles, averaged 8:25

Newton Racers Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Old Standby - 6.6 miles, no watch

Newton Trainers 3 Miles: 6.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.340.000.002.509.84

Ran over to the West Lafayette High School track, did some strides and stretching for a 2.55 mile warm up. Then 10 x 400M on the track at mile to 2 mile+ pace with 1:45 recovery jog. Wasn't sure how this would go since I have never done 400s. Pretty fun though. Tried to aim for 90 (+,-) a few seconds. 89.4, 92.14, 91.34, 95.03, 92.22, 95.35, 93.94, 92.29, 94.04, 88.65. Average was 92.43. 3 mile cool down. 

Newton MV2 Miles: 9.84
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Old Standby - 6.7 miles, no watch

Newton Trainers 3 Miles: 6.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.006.000.0011.20

Great LT workout today. 3 x 2 miles at 10k pace or a few seconds faster with 3:00 minute recovery. 2.25 mile warm up into the workout in the Courtland area. (13:31, 13:35, 13:31) Effort was high at times, but that was the point. The end of the workout felt pretty much like the end of a 10k race. 2.3 mile cool down with a water stop. 11.2 miles total.

Newton MV2 Miles: 11.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Random north side loop. Found a good place for some hill repeats, probably for marathon pace stuff but I have to check the distance - 6.5 miles, averaged 8:30

 PM: Soccer 6-8ish!

Newton Trainers Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Tested a new loop. Quite hilly for this area. Purdue/Cherry Lane loop - 7.25 miles, averaged 8:26

Newton Racers Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Ran Brady via 18th street out and back - 8.4 miles, no watch

Newton Trainers 3 Miles: 8.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Old Standby, classic version - 5.5 miles, no watch

Newton New Racers Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.250.000.008.25

4th Street Hills loop - 8.25 miles, averaged 8:22

Newton Trainers Miles: 8.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.251.000.000.008.25

Out South River Road a piece and back - 8.25 miles, averaged 8:10

Newton Racers Miles: 8.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.004.000.2510.03

Can't think of what to call this workout, but for now it's "Half Marathon Gear Cleaner Workout": 3 x 1 mile @ HMGP (2 minute recoveries) + 2 x 800m (90 second recoveries) @ 10k pace + 1 400M fast. 30 seconds between sets.

2.1 mile warm up to Courtland, some light drills then the work out

3 x 1 mile: (7:01, 6:58, 6:55) A bit fast but this is about what I should run for miles 10-12

2 x 800: (3:24, 3:24) Last mile pace

1 x 400 (1:27) Kick down pace (usually quite a bit faster but I ran into a cul de sac and had to turn around)

The 30 second recovery from the last mile repeat to the first 800m repeat was a bit tough.

3 mile cool down


Newton MV2 Miles: 10.03
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Old Standby, shorty variation - 4.25 miles, averaged 8:27

Newton Trainers 3 Miles: 4.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Old Standby, chopped version - 5 miles, averaged 8:32

Very late in the day and fairly hot. Two days off probably did my legs some good, but I will need to get them loose for next weekend.

Newton Racers Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Random loop - 4 miles, averaged 8:45

 

Started late and it was getting warm. Didn't have any energy. Hoping to get some before Sunday's race.

Newton Trainers 3 Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Old Standby - 6.4 miles, no watch

Newton Trainers 2 Miles: 6.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Little south side loop - 4 miles, averaged 8:15

Legs seem to have some more snap to them. Sunday's weather looks fantastic.

Newton Trainers Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.001.000.005.25

Union/Greenbush loop - 5.25 miles, averaged 8:21

1 Stride @ HMGP to just below, then 2 strides at VO2 max pace to 95%. Fast strides felt great. Can't wait to find another 5k, but finding them around here is far and few. 

Rest tomorrow. Pre-race routine run Saturday. Weather for Sunday looks great; much better than the heat in Indiana. Course is flat and I should be able to run with some folks up front (just in the very front) to push my pace a bit. Spent some time on the course before, so I'm thinking:

A+ goal: Break 1:31:30

A goal: Break 1:32:00

A- goal: Break 1:33:00

B Goal: PR Break 1:33:39

Newton Trainers 3 Miles: 5.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.250.004.25

Ran from my parents' house down one of the dirt roads off 105 out and back with Megan - 4.25 miles, averaged 8:40

Weather tomorrow looks to be about 60 at the start 66 at the finish. Temp seems to be dropping so it may be a few degrees cooler.  Maine weather is definitely not Indiana weather.

Newton Trainers 3 Miles: 4.25
Weight: 0.00
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Race: Kennebec Rail Trail Half Marathon (13 Miles) 01:30:03, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.0013.000.0016.70

Not happy about the course being so short, but we can put this down as one solid 13 mile tempo. Pushed it a bit, but it worked out just fine. The pace on my watch would give me a time of 1:31:07ish, so it would have been a PR of 2:32 or so. 11th overall and 3rd in age group, which is also a good thing. 

Newton MV2 Miles: 16.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

North side loop - 4 miles, averaged 8:46

Back in Lafayette. Two days off probably did some good. Pouring rain two days after the race. Wish we had some rain here. 102 projected for tomorrow.

16 week marathon buildup begins July 15. Easy this week and easy next while getting my mileage back up, followed by a week of higher mileage with some doubles (if I don't start back on them before).

Newton Trainers 3 Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Old Standby - 6.5 miles, no watch

Newton New Racers Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Checked out some bike trails a few friends had mention. Never knew they were there. They are basically technical mountain bike trails, so nothing of any distance. Pretty fun running down into ravines though. Not my kind of trail running (yet) - 5.3 miles, averaged 9:20

The humidity seems to be back in town. We went from 30-40% to 77%.

Newton Racers Miles: 5.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
131.422.2524.252.75160.67
Newton Racers Miles: 32.30Newton Trainers 3 Miles: 43.45Newton MV2 Miles: 47.77Newton Trainers Miles: 18.75Newton New Racers Miles: 12.00Newton Trainers 2 Miles: 6.40
Weight: 0.00
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