Of Mice and Marathons

July 2017

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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

March 24: Ann Arbor Half Marathon

April 28: Glass City Marathon

July: Pure Detroit 5k

August 3: Beach to Beacon

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30

April 13: Barry Roubaix 36 Mile

July 28: The Divide 34 Mile

September 8: Johns Dirty Ride 56 Mile

September 28: Michigan Moutain Mayhem 40 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

October 26: Bloomer CX

November 24: Detroit Invitational

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: 12.70 Month: 116.10 Year: 3279.34
Miles With Megan Lifetime Miles: 416.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Cross Training Minutes 2018 Lifetime Miles: 4094.80
Altra One 2.5 Black Lifetime Miles: 498.85
Altra Escalante Lifetime Miles: 359.75
Altra One V3 Blue Lifetime Miles: 187.10
Altra One V3 Blue 2 Lifetime Miles: 272.30
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 129.60
Saucony ISO Freedom Black/Green Lifetime Miles: 70.50
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 167.22
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 111.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
308.1516.001.000.00325.15
Altra The One Miles: 23.75Saucony Kinvara 7 Miles: 93.25Nike Lunar Racer Miles: 48.50Saucony ISO Triumph 2 Miles: 55.25Miles With Megan Miles: 6.50Brooks Launch Miles: 88.90Adidas Boston 6 Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM/Lunch: 10 miles. HR 146.

Night: 4.5 miles on the treadmill in 33:30. Did some strides.

Altra The One Miles: 4.50Saucony Kinvara 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

PM: 18 miles, averaged 7:41. HR 154.

Nice break in the weather. Ran to Lake Orion and back on the Paint Creek Trail. I asked a guy what town I was in because wasn't sure if I was. So that's the extent of the trail. Going to need another partial out and back for longer runs or run through town and hopefully not get lost.

A beautiful woman rode up behind me on her bike, asked me if I was okay, if I needed any water, and how fast I was running. Kind of a mystical run. Saw a deer.

Nike Lunar Racer Miles: 18.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles slow. HR 129.

Didn't get out in the morning before work as planned. Slept for a while longer instead.

Saucony ISO Triumph 2 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles. HR 141. Did 6 x 200 on the track (41-34).

First few with Megan. Park was insane so I ran around the neighborhood and found that the track that's 1 mile from our place is open. Not sure if I missed that last fall or it's just now open. 

I keep going back and forth about a marathon this fall. I think I'll run Philly again, but plans will probably change again.

Happy 4th!

 

Miles With Megan Miles: 3.25Brooks Launch Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles. HR 143.

First few with Megan.

Miles With Megan Miles: 3.25Saucony ISO Triumph 2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 10 miles. Had a decent, low-stakes workout going but I got a crippling side stitch just before 8 miles. Too dehydrated. Was Working on a 10-mile progression run. I'll get some good mileage in this week.

PM: 4.25 miles. HR 140.

Saucony ISO Triumph 2 Miles: 4.25Saucony Kinvara 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM/Lunch: 8 miles. HR 156.

PM: 5 miles on the treadmill. Did some hills.

The Planet Fitness I run at was evacuated because a meth lab blew up. Not sure what the connection was but a man fled the fire. I wasn't there at the time. Good times.

 

 

Adidas Boston 6 Miles: 5.00Brooks Launch Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 7 miles, averaged 7:38. HR 151.

PM/Evening: 6 miles, averaged 8:25

Gorgeous evening. Lower 70s and dry. Another good week. Seemed like more running than 80ish miles. I'm pretty sure I'm running a fall marathon.

Saucony ISO Triumph 2 Miles: 6.00Saucony Kinvara 7 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

AM/Lunch: 10 miles, averaged 7:27. HR 161.

High aerobic run for 8 miles (7:20-6:36) then 2 miles easy.

PM: 4 miles, averaged 9:44. HR 130. Beautiful evening.

Megan's parents came for lunch. We had a nice time.

Saucony ISO Triumph 2 Miles: 4.00Brooks Launch Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. About 20 days on, which is far from normal but it's much more consistent than I've been recently. Feeling tired and that sinking depression feeling.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles, averaged 8:15. HR 155.

I've started posting average paces again since it's nice to look at even though I can find it on Garmin and Strava. I think it's useful for others reading too. Too often people get stuck on easy pace. I run what I run most of the time. That said, I've tried to pick up my pace lately as I've been running a lot from 9-10' pace. At my fittest and lightest most days if I'm doubling I don't think I ever ran consistently faster than 8' average.

Spent most of the day in bed or on the couch. Wanted to get my long run in but was in a funk. I wasn't going to run, but got out late and felt good despite sticky air. I was pleased a planned zero turned to a 10.

Saucony Kinvara 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles, averaged 8:16. HR 151.

A little sticky again today. Still very mild or the Midwest and definitely what I ran in in Philadelphia for two years.

Saucony ISO Triumph 2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM/Lunch: 9 miles, averaged 8:07. HR 158.

Humid and muggy but breeezy and not too hot. Just not as dry at it has been.

PM/Night: 5 miles in 36:30 on the treadmill after work. A few harder pickups because my chafing was chaffing. #ouchies.

Altra The One Miles: 5.00Brooks Launch Miles: 9.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

PM: 18 miles, averaged 8:24

Rough run. Bonked good at 15. Ran on the Paint Creek Trail from Rochester to Lake Orion.

Nike Lunar Racer Miles: 18.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

PM: 10.4 miles, averaged 9:13. HR 140.

It was a gorgeous run. Dry air is back.

I tried to start several fights on this run. A family kept moving back and forth on the path as I was trying to move around them. Pick a side and give me my two feet or so. After meeting you 4-5 times on a loop I think you should get the pattern. After going back through the neighborhood a guy was talking to his wife over a running lawn mower. He was speaking loud enough for her to hear but the sound carried because I was not also next to the mower. He said "there the guy who runs funny." I let him know I heard him. I circled back around the block because I was prepared to say something less nice, but they had gone inside. All the better. Best to ignore people anyway. But I find it very hard. You're a complete weird if you run in the Midwest. True most places I suppose.

Brooks Launch Miles: 10.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 9 miles, averaged 8:13. HR 150.

Night: 5 miles, averaged 7:55.

Tried to progress but I had almost zero food today and running at 9:00PM doesn't work well off a PB&J and some vending machine snacks. #livingthedream

 

Saucony ISO Triumph 2 Miles: 5.00Saucony Kinvara 7 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 3 miles, averaged 9:34

PM: 9 miles, averaged 8:36. HR 139. Did some strides.

Got chased by a bulldog. I didn't like that.

Saucony ISO Triumph 2 Miles: 3.00Saucony Kinvara 7 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles on the treadmill. Blown workout.

Warm with air quality warning. I waited around all day and spent a long time on the couch. Should have just jogged out my milez instead of trying a workout. Rough day.

Nike Lunar Racer Miles: 4.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles, averaged 8:58. HR 152.

Warm but pleasant. Enjoyed the run.

Brooks Launch Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM/Lunch: 8.25 miles, averaged 7:42

Night: 4 Miles in 34:30 on the treadmill (8:37 pace)

Nike Lunar Racer Miles: 4.00Saucony Kinvara 7 Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM/Lunch: 8.25 miles, averaged 8:32. HR 156.

Night: 4.5 miles on the treadmill in 34:40 (7:42 pace).

I alternated 7.0/9.0. It felt harder than it should have, but I like it as a concept for an actual and longer workout.

I'm going to be enlisting the coaching services of John Starrett (formerly Bam of the blog). I think I need some direction since I've had so much time of inconsistency. He's given some excellent direction to Ben and Riley, who have both worked hard and seen the payoffs.

Altra The One Miles: 8.25Adidas Boston 6 Miles: 4.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles, averaged 8:32. HR 152.

Like a rainforest. Thankfully it was only 80 with cloud cover.

Brooks Launch Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

PM: 12 miles, averaged 7:29

10-mile progression. 2 cool down. 8:00-6:20. Mostly around 7:15, which is about marathon effort in the warmer weather. I didn't wear my heart rate monitor as it was still wet from last night. Yep.

Crappy day at work, but this turned out to be a good run. I love a moderate to uptempo progression with no pace goals or pace monitoring.

Saucony Kinvara 7 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night: 8 miles, averaged 9:08. HR 133.

Very dry, cool and pleasant. Fallish. I wore a shirt.

Saucony ISO Triumph 2 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Noon: 9 miles, averaged 8:09. HR 151.

PM: 5 miles, averaged 8:05. HR 152. Did a few strides.

Very dry and comfortable. So nice. Windows are open.

Saucony Kinvara 7 Miles: 9.00Brooks Launch Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Unplanned day.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Noon: 9 miles, averaged 7:52. HR 171? Seemed really high but consistent and my watch missed the first quarter mile.

Air quality warning. It felt pretty awful.

PM: 4.5 miles, averaged 9:44. HR HR 145. Again, high.

First few with Megan.

Saucony Kinvara 7 Miles: 9.00Brooks Launch Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.001.000.0012.00

Lunch: 6 miles, averaged 6:46

7:07-6:15 pace

Hot out the gate as I was time crunched and very irritated. Lay in bed for too long this morning. Will try to run after work at 10:30.

Night: 6 miles on the treadmill. 10 minute pace.

Altra The One Miles: 6.00Adidas Boston 6 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 miles, averaged 8:58. HR 142.

Beautiful morning to run. Did not want to get up.

PM: 4 miles, averaged 8:47. HR 137.

Falling over tied.

Nike Lunar Racer Miles: 4.00Brooks Launch Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Can't remember what happened this day. Took a late nap and it was too late to get out.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles. 

Planned a long run but even 4 miles was extremely difficult. Having a rough time.

Brooks Launch Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
308.1516.001.000.00325.15
Altra The One Miles: 23.75Saucony Kinvara 7 Miles: 93.25Nike Lunar Racer Miles: 48.50Saucony ISO Triumph 2 Miles: 55.25Miles With Megan Miles: 6.50Brooks Launch Miles: 88.90Adidas Boston 6 Miles: 15.50
Weight: 0.00
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