Of Mice and Marathons

July 2019

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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

Detroit Marathon or Indianapolis Monumental Marathon

Gravel Races

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 25 or 50 Mile

Cyclocross

November 16: Bloomer CX

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: 0.00 Month: 196.30 Year: 2279.75
Newton Flat 5 Lifetime Miles: 198.50
Miles With Megan Lifetime Miles: 507.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 376.80
Altra Escalante Lifetime Miles: 536.65
Altra One V3 Blue Lifetime Miles: 365.50
Altra One V3 Blue 2 Lifetime Miles: 380.00
Specialized Diverge Pro Lifetime Miles: 1301.80
Saucony ISO Freedom Lifetime Miles: 533.20
Saucony ISO Freedom Black/Green Lifetime Miles: 291.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 688.77
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 604.65
Cross Training Minutes 2019 Lifetime Miles: 3652.50
Saucony Kinvara 6 Lifetime Miles: 91.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.304.002.000.00196.30
Saucony ISO Freedom Black/Green Miles: 35.40Saucony Kinvara 5 Blue (Vault) Miles: 23.10Altra One V3 Blue Miles: 32.30Saucony Kinvara 5 Teal (Vault) Miles: 15.40Saucony ISO Freedom Miles: 29.80Altra One V3 Blue 2 Miles: 17.40Miles With Megan Miles: 21.35Saucony Kinvara 7 Miles: 27.60Specialized Diverge Pro Miles: 85.20Cross Training Minutes 2019 Miles: 300.00Newton Flat 5 Miles: 13.30
Weight: 176.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM/Lunch: 10.2 miles, averaged 10:00. HR 139.

Did some strides. Ran a little single track to mix it up.

PM: 4.3 miles, averaged 10:27. HR 127.

Hot out there, but it is July.

Saucony ISO Freedom Black/Green Miles: 10.20Saucony Kinvara 5 Blue (Vault) Miles: 4.30
Weight: 176.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.702.000.000.0012.70

AM/Lunch 7.1 miles, averaged 8:28. HR 156.

Blown Workout

Scheduled for 4 miles around marathon effort working down to half marathon effort. Tried to get the effort right in the heat but my HR blew up. I should have done the workout on the treadmill as planned.

PM: 5.6 miles on the treadmill. HR 141.

Started out very slow, but had a solid progression toward the end. Felt great.

Night: AIS, PT, and pushups

Altra One V3 Blue Miles: 5.60Saucony Kinvara 5 Teal (Vault) Miles: 7.10
Weight: 175.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 10 miles on the treadmill. HR 154.

25’ easy progressive warmup, then 15’ @ 8.0, 10’ @ 8.5, 5’ @ 9.0, 5’ @ 7.0, then cooled down with strides to 10 miles. This was the workout I wrote for yesterday, could’ve pushed the last 5’ had I done it yesterday. Gives me a good benchmark for treadmill efforts.

PM: off.

Headed to Toledo for a Fourth of July party.

Altra One V3 Blue Miles: 10.00
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Noon: 8.5 miles, averaged 11:26. HR 126.

Did what I had to do to keep HR under 130. Sub-5:00 hour marathon pace is apparently what it took.

PM: off. Did a solid weight session though.

Megan wanted to go over to Planet Fitness and I didn't put enough time between runs and I was planning to do weight anyway, so I took the afternoon off from running.

Bench/Dumbell Routine:

Incline curls 3 x 15 @ 12#, inclinde bench press 3 x 20 @ 17.5# (ea); flat bench press 3 x 20 #@ 17.5# (ea); flat flys 3 x 20 @ 12#; hammer curls 30 ea. @ 12#; dumbell side bends 3 x 15 @ 20# ea side; barbell durls 3 x 15 @ 30#

Machines:

tri press 3 x 20 @ 50#; bicep machine 1 3 x 20 @ 50#; shoulder press 3 x 15 @ 30#; rows 3 x 20 @ 40# pull downs 3 x 20 @ 60#;

Captain's chair and hip stetching between sets on the bench.  Definitely the most involved weight routine I have done.

Saucony ISO Freedom Miles: 8.50
Weight: 178.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Lunch: off. Didn't feel like running in the heat.

PM: 9.2 miles on the treadmill + hill blasts 

1 hour progression + 8 x 8” Hill Blasts + 2 mile steady down

Altra One V3 Blue 2 Miles: 9.20
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Noon: 8.6 miles, averaged 9:24. HR 154.

Humid hills. Worse conditions of the year so far. Mostly manageable except for the last mile and a half.

PM: 4 miles w/ Megan, averaged 9:59. HR 129.

Miles With Megan Miles: 4.00Saucony Kinvara 7 Miles: 8.60Saucony Kinvara 5 Blue (Vault) Miles: 4.00
Weight: 175.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 48-mile ride. HR 139.

Did my first D-Ride ("Detroit Ride") with the guys as one of them is leaving for 6 months to work in China. The ride starts from the other bike shop location in Birmingham (a wealthy suburb north of Detroit) and goes through some of the other suburbs and into Downtown Detroit. They sometimes do Belle Isle, but it is closed due to flooding. I had to get up early for this one, but I am glad I did it as it was a blast and a great way to see the city.

I would like to do more of these, but I will have to do long runs on Friday or it will likely eat too much into recovery as some portions guys would take off and I had to grind to keep up (though I did much better in the second half I was able to chase some of the guys who were breaking away who were on road bike. Admittedly, they could have dropped me had it come down to it, but my strength this year has made amazing improvements). Longest road ride so far. Definitely one to do in a group and not solo.

PM: 4 miles with Megan, averaged 9:53. HR 128.

Beautiful out. Summer is half over. Been great so so far. I am very fortunate to be able to do what I do. Megan and I are headed to Maine for a week on Tuesday.

Miles With Megan Miles: 4.00Specialized Diverge Pro Miles: 48.00Saucony ISO Freedom Black/Green Miles: 4.00Cross Training Minutes 2019 Miles: 153.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

AM: 4.3 miles, averaged 9:13. HR 134.

Megan and I had lunch with some friends who were traveling back to Buffalo from northern Michigan.

PM: 10.5 miles, averaged 9:08. HR 142.

Tired. Beautiful evening for a run.

Saucony Kinvara 7 Miles: 10.50Saucony Kinvara 5 Teal (Vault) Miles: 4.30
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.302.002.000.0013.30

AM/Lunch: 13.3 miles, averaged 8:11. HR 162.

4-Mile Progressive Tempo + 8 x 45" Strides

We have a late flight to Maine today, so I was glad to sneak in a workout before travel. Warmed up 3 miles with a few light strides. It was warm out (80 degree to finish), but very dry, so I made it through okay. Much better than I bombed workout last week.

Splits: 7:13, 7:01, 6:41, 6:24

Jogged a mile and then did 8 x 45" strides with 75" recovery jogs. Cooled down ~3.25 miles.

I was happy to get through the workout and get on my way back to running faster.

PM: AIS, PT, light core, pushups 

Newton Flat 5 Miles: 13.30
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Noon: 10.1 miles, averaged 10:51. HR 128.

In Maine. Got in around midnight and stayed up late with my mom.

First few with Megan. Weather is good.

Miles With Megan Miles: 2.25Saucony ISO Freedom Miles: 10.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Noon: 10.7 miles, averaged 9:01. HR 143.

Did some pushups. Trying not to eat too much but it’s impossible here. Might get out again later, might not.

Saucony Kinvara 5 Blue (Vault) Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch/PM: 10 miles, averaged 9:09. HR 138.

First few with Megan.

PM: AIS, PT, pushups throughout the day, light core.

Miles With Megan Miles: 2.30Saucony ISO Freedom Black/Green Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

We had a nice day at my sister’s camp on the lake. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Lunch/PM: 11.2 miles, averaged 9:08. HR 147.

First few with Megan. Got in some solid hills this week.

Miles With Megan Miles: 2.30Saucony ISO Freedom Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM: 4.1 miles, averaged 9:33. HR 135.

PM: 4 miles, averaged 10:28. HR 129.

Barefoot beach jog in the PM. It was nice. We went swimming. The water was 54-56 degrees. Nice day. Headed back to Michigan tomorrow.

 

Saucony Kinvara 5 Blue (Vault) Miles: 4.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Lunch/PM: 11.2 miles, averaged 9:51. HR 145.

Rough run, but that wasn’t surprising. First few with Megan. Last day in Maine. It was a good trip. Much better than last summer. I can really feel my glutes from the hills. Mild compared to some places, but it’s closer to mountain climbing when compared to my typical Michigan routes.

Miles With Megan Miles: 2.50Saucony ISO Freedom Black/Green Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM/Lunch 8.5 miles on the treadmill. HR 146.

Weights after: Incline curls 3 x 15 @ 12# ea.; Incline bench 3 x 15 @ 17.5 ea.; Flat bench 3 x 5 @ 17.5 ea. Flat flys 3 x 14 @ 12# ea.; hammer curls 30 ea. @ 12#

PM: 4 miles w/ Megan, averaged 9:40. HR  142.

It was fairly warm and decently muggy today. Megan was on the move and had me working a bit harder than my standard shakeout effort. Good run though. We might be flirting with double digits on Friday and Saturday low on Friday Saturday will be close to 80 degrees.

Night: AIS and PT

Miles With Megan Miles: 4.00Altra One V3 Blue Miles: 8.50Saucony Kinvara 5 Teal (Vault) Miles: 4.00
Weight: 178.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Lunch: 8.5 miles, averaged 10:11. HR 160.

Rough run. It was about 86 to start and around 89-90 to finish. Not too muggy, but I though I would have to walk a couple miles. I stopped for water at the park and just bulled through. Even with a very easy pace it was very hard (about marathon effort).

PM: 37.2-mile ride. HR 168.

Thursday Night Dirt. Very hard effort in the 90-degree heat. I was just going to ride easy, but I chased the lead group who was riding somewhat fast but not hammering. It was basically 50k race effort for me but in 90 degree heat. We slowed down in places to collect people and I slowed up to make sure one of the ladies had someone to ride with and knew where to go. Lost a lot of water weight on this one. Nice to back on the bike after about 10 days off.

It's going to be very warm and muggy the next two days. I will likely be inside for most of it.

Saucony Kinvara 7 Miles: 8.50Specialized Diverge Pro Miles: 37.20Cross Training Minutes 2019 Miles: 127.00
Weight: 177.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Lunch: 8.2 miles on the treadmill. HR 144.

Temp 90, dew point 76, humidity 63%. Heat index 102. Wasn't running outside.

PM: 4.2 mile on the treadill. HR 139. Did some strides.

Altra One V3 Blue Miles: 4.20Altra One V3 Blue 2 Miles: 8.20
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Lunch: off. Slept too late. Hungover. Takes a good one for me to miss a run.

PM: 4 miles on the treadmill. HR 137.  + 20' StairMaster. HR 144.

Legs were quaky and I was a bit dizzy and off balance, so I cut it short and did some cross training, which felt fine. I have had pressure in my right ear for a day or so and think it is from sweat as opposed to the swimming we did in Maine. Hoping it is not an ear infection.

Night: AIS, PT, and planks (been a long time)

Altra One V3 Blue Miles: 4.00Cross Training Minutes 2019 Miles: 20.00
Weight: 176.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.304.002.000.00196.30
Saucony ISO Freedom Black/Green Miles: 35.40Saucony Kinvara 5 Blue (Vault) Miles: 23.10Altra One V3 Blue Miles: 32.30Saucony Kinvara 5 Teal (Vault) Miles: 15.40Saucony ISO Freedom Miles: 29.80Altra One V3 Blue 2 Miles: 17.40Miles With Megan Miles: 21.35Saucony Kinvara 7 Miles: 27.60Specialized Diverge Pro Miles: 85.20Cross Training Minutes 2019 Miles: 300.00Newton Flat 5 Miles: 13.30
Weight: 176.06
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