Of Mice and Marathons

Alma Grand Prix Cyclocross

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
201120122013201420152016201720182019
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:

2020 Races

 

March 28: Dirty 30 (Gravel Race)

April 4: Kal-Haven Trail Run (33.5-Mile Ultra)

April 18: Barry Roubaix (36-Mile Gravel Race)

May 30: Hellkat 50 (Gravel Race)

June 20: Cow Pie Classic 33-Mile (Gravel Race)

Sept 13: Uncle John's Dirty Ride (56-Mile Gravel Race)

Sept 20: Brooksie Way Half Marathon

October 18: Detroit International Half

 

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: 125.20 Year: 3570.58
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 572.85
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2140.05
Saucony ISO Freedom Lifetime Miles: 698.35
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 737.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 718.30
Cross Training Minutes 2019 Lifetime Miles: 6778.55
Saucony Kinvara 6 Lifetime Miles: 442.80
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 153.40
Saucony Kinvara 5 Viziglow Lifetime Miles: 61.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
327.7520.001.000.00348.75
Altra One V3 Blue Miles: 8.40Specialized Diverge Pro Miles: 258.45Cross Training Minutes 2019 Miles: 683.80Saucony Kinvara 7 Miles: 26.70Altra One V3 Blue 2 Miles: 12.00Saucony Kinvara 6 Miles: 114.80Saucony ISO Freedom Miles: 52.55Saucony Kinvara 5 Teal (Vault) Miles: 27.60Miles With Megan Miles: 11.30Saucony ISO Freedom Black/Green Miles: 43.20Altra Escalante Miles: 10.30Saucony Kinvara 5 Blue (Vault) Miles: 12.60Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 30.20
Weight: 177.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

AM: 56.6 mile ride. HR 116, but suspect.

Started from the Birmingham and rode into Detroit to Belle Isle and back. We got pulled over from running a stop sign in Berkley and luckily avoided a $125 ticket. It was cool (60s or so) and it rained for a good portion of the ride, but we ended up having a super fun ride. We went to Astro Coffee for a baked good and a coffee. We went to Griffin Claw Brewery after and I had an awesome burger. I was so cold I turned my heat on in the car and put my heated seats on. I bought a sweat shirt at the brewery.

Washed my biked and took it into the shop for a tune up and new tires. Needed a new chain, which apparently stretch out in 1500-2000 miles.

PM: 4.4 miles treadmill in 45'

Did very light weights after as I didn't have much time and I haven't done them in about 2 weeks.

Night: AIS, PT, and pushups

Altra One V3 Blue Miles: 4.40Specialized Diverge Pro Miles: 56.60Cross Training Minutes 2019 Miles: 217.30
Weight: 177.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Noon: 10.4 miles, averaged 8:41. HR 156. Did some strides.

Heart rate higher than perceived effort would suggest.

PM: Off. GI issues.

Saucony Kinvara 7 Miles: 10.40
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Night: 4.2 miles treadmill, averaged 8:22. HR 147.

Did weights after.

Planned to do a workout this mornign but got up very late and just was not feeling up to it. Ended up taking two naps in preparation for not being able to sleep/being anxious about the first day of classes tomorrow. Looking forward to it.

Talked to my mom earlier and one of my dad's best friends died of a stroke. He just went to the doctor this morning and was cleared for more strenuous activity (he had a triple bipass surgery within the last few weeks). I am quite sad as he was such a funny guy. We always used to horse around from the time I was little. I know my dad is going to be gutted.

Looking forward to a double header of bike racing this weekend.

Altra One V3 Blue 2 Miles: 4.20
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.308.000.000.0014.30

PM: 14.3 miles, averaged 8:05.

8-Mile Tempo

First day of teaching, which went well particularly given that it means I am getting paid again and contributing to society. Students were great.

Came home and took a nap, you know because working from 8-12 is exhausting. Slept quite a while. Still felt tired when I got up, but needed to get in a workout. Scheduled called for 45' tempo @ marathon effort. Good conditions, and I figured 7:30 pace was probably going to end up being the right effort, which is frustrating given the number of hours I have been exercising, but it's where I am at (officially my slowest since probably 2011). But I know things will start clicking from here.

Felt strong throughout the tempo and could have pushed to 10 or 12 miles. I got tired but breathing and legs were good.

Splits: 7:30, 7:29, 7:27, 7:30, 7:28, 7:30, 7:25, 7:18 (7:28 average)

4 up/2.3 down

Saucony Kinvara 6 Miles: 14.30
Weight: 177.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

AM/Lunch: 8.3 miles, averaged 10:59. HR 126.

Took it slow. Decided to ride tonight even with the double header of racing this weekend. Planning to take it easy. I had a tune up and new tires and I want to make sure everything is in order.

PM: 34.8-mile ride. HR 140.

Specialized Diverge Pro Miles: 34.80Saucony ISO Freedom Miles: 8.30
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Lunch: 4.3 miles, averaged 8:40. HR 142. Did some strides.

Saucony Kinvara 6 Miles: 4.30
Weight: 177.60
Add Comment
Race: Alma Grand Prix Cyclocross (7.89 Miles) 00:40:19, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM: Alma Grand Prix Cyclocross. 11 out of 18 Cat 4/5 44 and under. HR 175.

Did 30’ warm up including a lap of the course. Got out okay on the hole shot, but got into a serious pain cave with 2 laps to go. The last lap I didn’t think I’d make it. I made lots of mistakes as I got tired. Learned a good bit in my second cyclocross race I think. In some ways it’s as hard or harder than the 10k running.

AM2: 4.2 miles, averaged 10:20. HR 142.

Figured a jog cool down was as good as an easy spin. The 50+ mile gravel race tomorrow should be interesting.

Specialized Diverge Pro Miles: 13.50Saucony ISO Freedom Miles: 4.20Cross Training Minutes 2019 Miles: 70.75
Weight: 179.00
Add Comment
Race: Uncle Johnís Dirty Ride (54.75 Miles) 02:37:36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 54.75-mile ride. HR 151.

Specialized Diverge Pro Miles: 54.75Cross Training Minutes 2019 Miles: 187.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Lunch: 8 miles, averaged 9:43. HR 136.

Ran from campus. Nice weather and decent route. 350 feet of gain, but it was well dispersed. Pretty tired from this weekend and not sleeping much or well last night.

Night: 4 miles treadmill, averaged 11:07. HR 128.

A guy was vaping on a recumbent bike.

Saucony Kinvara 7 Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 4.00
Weight: 182.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.304.001.000.0016.30

AM: 12 miles, averaged 8:22. HR off.

10-mile Progression Easy to Uptempo

Schedule was 30', 50' @ marathon effort, 30' down. I have been quite tired since racing this weekend, so I wanted something lighter. I am not sure I accomplished that in the end. First mile in 9:13, last mile in 6:43. That 6:43 left me spent. 2 miles down.

PM: 4.3 miles w/ Megan, averaged 10:31. HR 134.

I bonked hard just before 3 miles. Wasn't sure I would make it home. I felt awful. Pretty frustrated overall with my running fitness, even though I know today was fatigue and weather related (quite a bit warmer and more humid than the early fall conditions we have had).

Miles With Megan Miles: 4.30Saucony ISO Freedom Black/Green Miles: 4.30Saucony Kinvara 6 Miles: 12.00
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Lunch: 3.2 miles, averaged 10:24.

Ran on Oakland University's cross country course. Had a dentist appointment, so I didn't have more time.

PM: 4 miles treadmill, averaged 11:05.

Wasn't feeling it and was frustrated and ticked off. Classes have been excellent, however.

Saucony ISO Freedom Miles: 3.20
Weight: 179.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Lunch: 6.4 miles, averaged 9:22.

PM: 30-mile ride. HR 138.

Good ride with a smaller group. Mostly took it easy. It was very lightly raining, but quite manageable. We made a pretty fast climb up the Dequindre Hill. I was about 18.5 MPH on that (it's about a 2.5' climb).

 

Specialized Diverge Pro Miles: 30.00
Weight: 178.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

Lunch: 10.3 miles, averaged 9:11.

HRM has still been messing up and it is brand new. I did an experiment yesterday by using a different Garmin watch and the errors are abundant. Looking for a replacement that is not wrist or arm mount.

Good day of teaching. I am currently working on a proposal for an honors course for summer 2020.

PM: 4.5 miles treadmill, averaged 8:53. HR 141.

Altra Escalante Miles: 10.30Altra One V3 Blue 2 Miles: 4.50
Weight: 178.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Lunch: 20 miles, averaged 8:41. HR 148.

Departed from the schedule to do an endurance test. Took it easy and just did a relaxed long run. One of my slowest 20 milers, maybe ever. I felt very drained after and took in too many liquids too quickly and a bowl of cereal with milk and ended up throwing up. It took a little while to come around but then felt better.

I am 10 weeks out from my 50k and I need to get longer runs in.

Saucony Kinvara 6 Miles: 20.00
Weight: 176.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

AM/Lunch: 6.4 miles, averaged 10:52. HR ~124-126.

PM: 6.3 miles, averaged 10:19. HR 124.

Saucony ISO Freedom Black/Green Miles: 6.40Saucony Kinvara 5 Blue (Vault) Miles: 6.30
Weight: 175.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Lunch/PM: 10.25 miles, averaged 8:58. HR 142. Did some strides.

PM: 4 miles treadmill, averaged 9:30. HR 129.

Legs felt great. Chili indigestion not so much, but that was kind of expected.

Altra One V3 Blue Miles: 4.00Saucony ISO Freedom Miles: 10.25
Weight: 177.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.508.000.000.0017.50

Lunch: 14.2 miles, averaged 8:07. HR 161.

8-Mile Aerobic Builder

Schedule was 50', but I decided to just do 8 miles knowing I would still be very slow. Around 7:25 average. I have apparently regressed to pre-2013 levels. Oh well. Happy and healthy, so what's to complain about?

Night: 3.3 miles treadmill, averaged 11'+. HR 121

Altra One V3 Blue 2 Miles: 3.30Saucony Kinvara 6 Miles: 14.20
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

Noon: 8 miles, averaged 10:17. HR 133.

Ran most of it on Oakland's cross country course, which is not at al challenging.

Night: 6.3 miles, averaged 10:34. HR 123.

Cool and pleasant. Very dark as I got out at 10:45. I forgot how much I like running around the lake in the dark.

Saucony ISO Freedom Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM: 7.3 miles, averaged 9:29. HR 135.

PM: 34.4-mile ride. HR 159.

Beautiful day and a good fast ride. I averaged 19.7 and 20.3 for the loop. I pulled a guy basically from the Proving Grounds (maybe 12-15 miles into the ride) through the rest of the ride as I once again let a gap open up. a PR for the loop, but I missed my arbitrary sub-90' goal by 34 seconds. I hope to have a few more of these Thursday rides before it tapers off for the year. After that, I'll probably just do my own ride on Thursdays, leaving earlier in the afternoon after I am on campus (or do a long ride home from campus).

Specialized Diverge Pro Miles: 34.40Saucony ISO Freedom Black/Green Miles: 7.30Cross Training Minutes 2019 Miles: 105.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.600.000.000.0016.60

AM/Lunch: 10.3 miles, averaged 9:17. Couldn't find my HRM.

PM: 6.3 miles, averaged 9:30. HR 133.

Night: AIS and PT

Saucony ISO Freedom Black/Green Miles: 6.30Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 10.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

AM/Lunch: 18.5 miles, averaged 9:44. HR 143.

3 hours total. First few with Megan. It was hot and humid and I just ran survival pace. I got some cloud cover for a bit. It would have been rough otherwise.

We went to a house warming party. Good time.

Miles With Megan Miles: 3.75Saucony Kinvara 6 Miles: 18.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

AM/Lunch: 6.3 miles, averaged 10:58.

PM: 6.3 miles, averaged 9:55. HR 124.

Warm and humid, but it’s better than the alternative.

Saucony ISO Freedom Black/Green Miles: 6.30Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Lunch: 8.3 miles, averaged 9:00. HR 134.

I was going to run again, but I wasn't feeling it. Had some fillings redone and the doc buzzed my tongue. Ouchies. Eating was difficult, so I figured I would get some work done that has somehow already started to back up. Fall air blew through and I am hoping for a solid midweek workout tomorrow.

Saucony Kinvara 7 Miles: 8.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.600.000.000.0016.60

AM/Lunch: 10.3 miles, averaged 8:47.

Baby Stridlek Workout: 2 (4 x 40") w/ Equal Jog Back and 5' Jog Between Sets

Doing some rebuilding. Again. Just going to see what happens over the next 9 weeks and see what happens on race day.

Night: 6.3 miles, averaged 9:35.

Saucony Kinvara 6 Miles: 10.30Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Lunch: 7.4 miles, averaged 10:15.

Night: 6.3 miles, averaged 10:42.

Saucony ISO Freedom Miles: 7.40Saucony ISO Freedom Black/Green Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM: 7.3 miles, averaged 8:40. HR 143.

PM: 34.4-mile ride. HR 158.

Good ride. Fast pace. 19.9 MPH for the ride and 20.3 for the loop. Fallish air, but not too cool. Perfect really.

Specialized Diverge Pro Miles: 34.40Cross Training Minutes 2019 Miles: 103.75Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

AM/Lunch 10.8 miles, averaged 8:26. HR 146. Did some strides.

PM: 6.3 miles, averaged 9:58. HR 130.

Saucony ISO Freedom Black/Green Miles: 6.30Saucony Kinvara 5 Teal (Vault) Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.200.000.000.0021.20

Lunch/PM: 21.2 miles, averaged 8:13. HR 155.

Did a loop around town before going to the park for the usual loops. It was coolish (mid-60) damp and overcast. I felt pretty good and just kept it honest easy/stready easy. Much faster than last week, but last week was rough. About 30 seconds faster than two weeks ago and felt stronger. A long way to go, but my basic endurance is pretty good.

Hit the 3000 mile mark. I think I’m one day behind 2015.

Saucony Kinvara 6 Miles: 21.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles, averaged 10:16.

First few with Megan. Cool and rainy.

Miles With Megan Miles: 3.25Saucony Kinvara 5 Teal (Vault) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Lunch: 11.2 miles. HR 145. Did some strides.

Night: 6.3 miles, averaged 10:00.

Saucony ISO Freedom Miles: 11.20Saucony Kinvara 5 Blue (Vault) Miles: 6.30
Weight: 178.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
327.7520.001.000.00348.75
Altra One V3 Blue Miles: 8.40Specialized Diverge Pro Miles: 258.45Cross Training Minutes 2019 Miles: 683.80Saucony Kinvara 7 Miles: 26.70Altra One V3 Blue 2 Miles: 12.00Saucony Kinvara 6 Miles: 114.80Saucony ISO Freedom Miles: 52.55Saucony Kinvara 5 Teal (Vault) Miles: 27.60Miles With Megan Miles: 11.30Saucony ISO Freedom Black/Green Miles: 43.20Altra Escalante Miles: 10.30Saucony Kinvara 5 Blue (Vault) Miles: 12.60Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 30.20
Weight: 177.54
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com