Of Mice and Marathons

September 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

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: 53.60 Month: 245.15 Year: 2304.21
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: 71.90
Cross Training Minutes 2018 Lifetime Miles: 3130.00
Altra One 2.5 Lifetime Miles: 530.75
Altra One 2.5 Black Lifetime Miles: 386.55
Altra Escalante Lifetime Miles: 273.10
Altra One V3 Blue Lifetime Miles: 152.70
Altra One V3 Blue 2 Lifetime Miles: 135.30
Specialized Diverge Pro Lifetime Miles: 37.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.3817.507.270.00245.15
Cross Training Minutes 2018 Miles: 345.50Specialized Diverge (Gravel Bike) Miles: 31.80Altra One V3 Blue Miles: 42.20Altra One 2.5 Miles: 61.80Miles With Megan Miles: 18.45Altra Escalante Miles: 41.00Altra One V3 Blue 2 Miles: 36.80Altra One 2.5 Black Miles: 38.95Nike Zoom Streak LT2 White/Orange Miles: 10.00Brooks Launch 3 Red Miles: 4.00Specialized Diverge Pro Miles: 37.20
Weight: 171.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.706.800.000.0013.50

Lunch: 6.8-mile ride to the gym. HR 122.

13.5 miles in 1:45 on the treadmill. HR 156.

45’ Aerobic Builder + 6 x 20” Strides

25’ warmup, progressing to just under workout pace. Set the machine to 9.0 for 10’ then 9.1 and kept it there until maybe 6-8’ left and went from 9.2-9.4. HR right at 170 average. 5’ jog, then 6 x 20” strides @ 11.0-11.3. 20’ cool down. Felt quite strong. I’ll move workouts back outside when the weather is more favorable. Right now the mill is helping me find my rhythm and run at the right effort.

8.2-mile ride back home. HR 129. Did a detour to KLM to get some chain lube and bike lights.

Cross Training Minutes 2018 Miles: 68.00Specialized Diverge (Gravel Bike) Miles: 15.00Altra One V3 Blue Miles: 13.50
Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Lunch: 6.9-mile ride to the gym. HR 103.

            6.2 miles in 65’ on the treadmill. HR 118.

            9.7-mile ride home. HR 115.

Did some single track and technical skills course work. I wiped out a few times, notably on some logs. Two kids on mountain bikes came the other way, gracefully making their way over. I also got of the bike and carried and ran it up a steep hill. Those shoes are not made for trail running.

Late: AIS, PT routine, situps

Cross Training Minutes 2018 Miles: 84.00Altra One 2.5 Miles: 6.20Specialized Diverge (Gravel Bike) Miles: 16.80
Weight: 174.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

Lunch: 8.4 miles in 65' on the treadmill. HR 148.

Did 10' progressions from 6.5-9.0 w/ last 15' @ 9.0.

PM: 6 miles, averaged 9:56. HR 131.

First 4 w/ Megan. Rained a good bit and we got a thunderstorm. I was able to get in 60’ without incident.

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 6.00Altra One V3 Blue Miles: 8.40
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.730.003.870.0014.60

Lunch: 11.4 miles in 1:33. HR 155.

24' Tempo @ 10-Mile Effort + 6 x 45" Strides

30' up/20' down. Same as the previous weeks, but with an additional 2 minutes. I managed to feel great, breaking the tempo into 6' sections for 18'. I went:

6' @ 9.5

6' @ 9.6

6' @ 9.7

2' @ 9.8

1' each @ 9.9, 10.0, 10.1, 10.2

HR 176 for the tempo.

PM: 35' shakeout (11:04 pace). HR 134.

Still pretty uncomfortable out there. First day of school tomorrow.

Altra Escalante Miles: 3.20Altra One V3 Blue 2 Miles: 11.40
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Lunch: 6.1 miles on the treadmill in 65’. HR 128.

Good first day of teaching. Nice to feel like I contribute to society again. Blocked out a good chunk in the middle of the day to run, do lunch, work. Getting up at 6:45 and not eating until 2 was a little rough, especially after 18 hours of exercise last week. 

PM: 6.4 miles, averaged 10:11. HR 132.

Hot day, but a front started to come through and it was a very nice run. A few sun showers and a great rainbow. My swan is back at the park. It knows when the fair weather folks are gone.

 

Altra One 2.5 Miles: 6.10Altra One 2.5 Black Miles: 6.40
Weight: 170.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

AM: 7.6 miles, averaged 8:48. HR 141. Did some strides.

PM: 5.1 miles, averged 8:52. HR 141.

No ride tonight as I found out my frame is cracked. They are going to see if Specialized will warranty it. I hope they do. I am still paying for that thing. I'm only slightly panicked though.

Night: AIS, PT routine, situps and pushups

Might actually go to bed at a decent time tonight.

Altra Escalante Miles: 7.60Altra One V3 Blue Miles: 5.10
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

Lunch: 7.8 miles. Did some hill blasts.

Did an introductory hill blast workout of 4 x 8". Warmed up 30', did drills and strides, the blasts w/ 2.5'-3' walkabout recovery, 30' down. The cool down was fairly quick with a 6:30 last mile. I was anxious and ticked off, but the workout was okay. I need to work on my form for the drills.

PM: 6 miles, averaged 9:29. HR 131.

Very much like fall. Got a call from KLM and Specialized is going to send a new frame. That’s pretty serious service from both parties, particularly within 24 hours.

 

Altra One 2.5 Miles: 6.00Altra One V3 Blue 2 Miles: 7.80
Weight: 171.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.607.700.000.0018.30

Noon: 14.1 miles, averaged 7:41. HR 155.

50’ Aerobic Builder + 6 x 20” Strides

Warmed up 25', covered 7.7 miles in 50' (6:29 average w/ 171 BPM), 5' jog, 6 x 20" strides, and a 20' cool down.

The weather was very fallish and that helped. I didn't take splits, but the loop is just over a mile, so I had some idea how fast I was running. I was suprised to see that the overall average at the end was at or just under 6:30. Judging from Strava, most were consistently 6:25-6:28. My breathing was good and I nailed the 170 BPM mark without looking. My legs were sluggish after 3-4 miles, but that is due to mileage and hill blast yesterday, which reminds me . . . my calves were quite sore and tight. That's pretty rare for me.

PM: 4.2 miles, averaged 10:14. HR 129.

Missed Megan as I didn't get back from the grocery store in time but saw her coming back on her run.

I didn't expect this week to be as big as it was. I did double 6 days, which is probably a PR or tied for one. If I double tomorrow, that will be a full week of double. Traditionally, I have done up to 5 doubles, with a single on a long run day and then one easy single day of ~1 hour. I also think this is my biggest week since leaving Philadelphia, but I need to check.

My last week in the 90s was March/April 2016. I have had a few 80-mile weeks since then, but a pretty steady diet of 65-75 the last 12 months.

 

 

 

Altra One 2.5 Black Miles: 4.20Altra Escalante Miles: 14.10
Weight: 170.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 6 miles, averaged 10:52. HR 122.

PM: 4.25 miles, averaged 10:32. HR 121.

Altra One 2.5 Miles: 6.00Altra One 2.5 Black Miles: 4.25
Weight: 169.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Lunch: 8.1 miles, averaged 8:00. HR 154.

Ran on and near campus for a change of scenary and some hills. About 450 feet of gain, which is probably 10 times my usual route.

PM: 6 miles, averaged 10:04. HR 129. First few with Megan.

Late: AIS and lightish PT routine.

Miles With Megan Miles: 3.25Altra One 2.5 Miles: 6.00Altra One V3 Blue Miles: 8.10
Weight: 169.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.003.400.0014.70

AM: 10.7 miles, averaged 8:20. HR 155.

20 x 1' On/Off

30' up/20 down. Did a few strides during the warmup. Weather was very pleasant. Park was pretty empty. I felt quite strong and my turnover was good. Paces did not reflect how fast it felt, but they are just 1' intervals. Finished the last two strong and was working pretty good on the last one.

PM: 4 miles, averaged 10:27. HR 127.

Ran w/ Megan.

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 4.00Altra One V3 Blue 2 Miles: 10.70
Weight: 168.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

Lunch: 6.4 miles, averaged 10:07. HR 131.

PM: 5.2 miles, averaged 10:30. HR 119 (somewhat suspect given that it dropped off).

Went to a post-meeting happy hour even though it wasn't my meeting. I paid dearly for the even the lightish sampling of some appetizers on this run. Atomic indigestion. Could have been the beer too, but I think a jalapeno on the nachos more likely.

The bike shop is loaning me a demo model for the ride tomorrow and my new rig should be in next week. It's going to be incredible.

Altra One 2.5 Miles: 6.40
Weight: 169.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

Noon: 7.9 miles, averaged ~8:25. HR ~141.

I stopped in the woods for a second and forgot to restart or otherwise flubbed restarting my watch. Kind of anxious and sluggish, so I did a sporadic pickup of ~10' starting a moderate effort to marathon effort, working my way down to 5k pace. The last .75 was 5:53 pace.

Evening: 21.3-mile ride. HR 149.

Picked up a demo bike and a little over halfway through the ride dropped a chain and somehow wound it around the bottom bracket and inner chain ring. The frame is scratched and likely damanged. I felt really awful even if it was just a freak thing.

I was on pace for roughly 20MPH (was at 19.8 when the chain went) as we did a combined ride that got a little hot. I felt great and was well on my way to a course PR. Instead I was on the side of the road feeling like an idiot.

Cross Training Minutes 2018 Miles: 65.00Altra Escalante Miles: 7.90
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Lunch: 6.9 miles. Did some hill blasts.

30' warmup, drills and strides, 5 x 8" hill blast, 25' cool down with faster finish

PM: 6.2 miles, averaged 9:42. HR 132.

Warm but very pleasant. Quiet at the park.

Altra One V3 Blue 2 Miles: 6.90
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.903.000.000.0014.90

Lunch: 8.2 miles, averaged 7:56. HR 152.

Blown Workout.

Rx was 25’ up, 55’ Aerobic Builder, 5’ jog, 6 x 45” strides, 20’ down. I got through 20’ or so and pulled it. It was 80 degrees with 77% humidity and 70 dew point. I haven’t been running in those conditions and it showed. Managed 3 miles at 6:47 pace, so much slower than last week but I had fall weather then.

Racing a 10k next weekend.

PM: 6.7 miles, averaged 9:44. HR 131.

First few with Megan. Warm, but drier than in the morning, so quite nice.

Late: AIS

Miles With Megan Miles: 3.20Altra One 2.5 Miles: 6.70Altra Escalante Miles: 8.20
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Lunch: 6.6 miles, averaged 9:52. HR 129.

PM: 6.2 miles, averaged 9:42. HR 130.

Altra One 2.5 Miles: 6.20Altra One 2.5 Black Miles: 6.60
Weight: 171.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Lunch: 7.1 miles on the treadmill in 65'. HR 146.

     Did a easy progression of light to moderate hills.

     10' each @ 1.5%, 2.5%, 3.5%, 4.5%, 5.5%

     5' @ 6%

     10' @ 6.5% (or were the 6%s reversed?)

PM: 6.4 miles, averaged 9:25. HR 128?

Evening: AIS and light PT routine

Altra One 2.5 Black Miles: 6.40Altra One V3 Blue Miles: 7.10
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 10 miles, averaged 8:51. HR 137.

Stridlek Workout: 2 (8 x 45")

Shorter workout with a race this weekend. 30' up with some light accelerations, the workout with jog back recoveries and 5' jog between sets. Cooled down to make it 10 miles. Felt pretty strong and decent overall.

PM: 4 miles w/ Megan, averaged 10:11. HR 122.

Miles With Megan Miles: 4.00Nike Zoom Streak LT2 White/Orange Miles: 10.00Brooks Launch 3 Red Miles: 4.00
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Lunch: 7.1 miles, averaged 9:11. HR 135.

Looks like when the fall air is here I might be out of 10'+ pace purgatory for sensible recovery runs!

PM: Off. We did happy hour and appetizers with Megan’s colleagues. I had insane heartburn after doing that last week and wasn’t in the mood for that even though I wanted to run.

Altra One 2.5 Black Miles: 7.10
Weight: 170.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles, averaged 8:50. HR 131.

Evening: 37.2-mile ride. HR 135.

It rained quite a bit today and I wasn't sure about the ride as I hadn't heard anything about my bike or if people were riding. Turned out a few were and I got a call that my bike was all built up and ready. I made it in time to put a few final accessories back on and do some test pedaling around the parking lot, and we went out. Cooler but humid. We did a combined ride as there only 6 of us, so the pace was decent but not fast. My HR stayed quite low. We slowed here and there to wait for people. The new bike is incredible.

 

Cross Training Minutes 2018 Miles: 128.50Altra One 2.5 Miles: 6.20Specialized Diverge Pro Miles: 37.20
Weight: 169.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.3817.507.270.00245.15
Cross Training Minutes 2018 Miles: 345.50Specialized Diverge (Gravel Bike) Miles: 31.80Altra One V3 Blue Miles: 42.20Altra One 2.5 Miles: 61.80Miles With Megan Miles: 18.45Altra Escalante Miles: 41.00Altra One V3 Blue 2 Miles: 36.80Altra One 2.5 Black Miles: 38.95Nike Zoom Streak LT2 White/Orange Miles: 10.00Brooks Launch 3 Red Miles: 4.00Specialized Diverge Pro Miles: 37.20
Weight: 171.00
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