Of Mice and Marathons

October 2012

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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: 15.30 Month: 192.40 Year: 1592.75
Newton Flat 5 Lifetime Miles: 116.70
Miles With Megan Lifetime Miles: 461.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 249.10
Altra Escalante Lifetime Miles: 524.25
Altra One V3 Blue Lifetime Miles: 299.80
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 781.70
Saucony ISO Freedom Lifetime Miles: 448.00
Saucony ISO Freedom Black/Green Lifetime Miles: 239.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 612.02
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 498.75
Cross Training Minutes 2019 Lifetime Miles: 1823.50
Saucony Kinvara 6 Lifetime Miles: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
227.4026.747.241.06262.44
Newton Trainers Miles: 14.10Newton Trainers 3 Miles: 103.55Newton (Marathon Workout) Miles: 53.71Newton New Racers Miles: 26.60Saucony Kinvara Miles: 27.75Loose Dogs Miles: 1.00Newton (Marathon Racer) Miles: 25.65Newton Trainers 2 Miles: 6.00Newton Trainer 4 Miles: 5.08
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.850.000.000.0014.85

AM: Union/Courtland/Vinton Woods loop - 8.75 miles, averaged 8:06

PM: 9th street/golf course/Heritage Trail out and back - 6.1 miles, averaged 8:03

Newton Trainers Miles: 6.10Newton Trainers 3 Miles: 8.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.702.003.000.0012.70

Tried a new workout today: a wave run someone attributed to Tin Man. Warm up, 2 miles at marathon pace (1 mile easy recovery between all intervals) and 3 at half marathon pace, then cool down. Workout was harder than I thought but given the conditions (wet and quite windy) this makes sense. I growled in frustration at the wind a few times on those HMP miles and almost quit before the last one, but I hung on. Probably didn't make much of a deposit in the fitness bank today, but I'm okay with the workout the more I think about it. 

Marathon pace: 7:10, 7:10

Half marathon pace: 6:42, 6:39, 6:30

Recoveries (too fast at the end and maybe overall): 7:59, 7:42, 7:39, 7:36

2.2 up and 1.5 down

I did get a new pair of shoes on my doorstep when I got home. Altra Instincts. I got them for a everyday shoe (not for running but I love 0 drop shoes with some stiffness to them). I wanted something that would be low pitch and lightweight and that wouldn't look too much like a running sneaker. I think it was a great choice. Very intriguing toe box.

Newton (Marathon Workout) Miles: 12.70
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Jefferson High School loop w/ Fink Cemetery extension - 10 miles, no watch. Picked up the effort coming down 18th street w/ a 95% effort coming down the Union fire lane.

Newton New Racers Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.806.500.000.0010.30

78 degrees, windy, and sunny. Beautiful day. Was pretty sluggish when I hit the first quarter mile hill, but then I got going a bit into the first 2 miles and decided I would try a bit of tempo and see how far I got. Worked out well. Effort was a bit high at times due to the wind and higher temps, but I hit some downhills and flats toward the end. 3 miles, then 6.5 mile tempo in 45:34 (7:21, 7:11, 7:08, 6:54, 6:50, 6:45, 3:26). 7:01 average for the tempo and 7:28 overall.

Headed to Philly for the next few days. Get a little bit of running in, but I'm not too concerned because my legs are feeling tight and I need some easy days of light mileage. Wish I had one of the anti-gravity treadmills! Next week is the big week before the taper. Nothing crazy planned. 80ish miles with a big workout (8 + 12 or 10 + 10 or something in there). Then it will be time to hope all bones, ligaments, joints, nerves, muscles, and other bodily stuff stays in place.

Newton (Marathon Workout) Miles: 10.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.320.000.000.006.32

Newton Trainers 3 Miles: 6.32
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Newton Trainers 3 Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

AM: North side loop (Old Standby with variations) - 7.1 miles + strides, averaged 7:51. Last mile at marathon pace because of the strides.

PM: 9th street and Wabash trail out and back - 6.5 miles, averaged 7:55

Newton New Racers Miles: 7.10Newton Trainers 3 Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.201.000.000.0013.20

AM: Union/Courtland/Vinton Woods loop - 8.1 miles, averaged 7:55

PM: St. Elizabeth/Schuyler/Beginning of Old Standby - 5.1 miles, averaged 8:00 

Newton Trainers 3 Miles: 5.10Newton (Marathon Workout) Miles: 8.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.051.000.000.0012.05

AM: Jefferson High School loop - 6.8 miles, averaged 8:24

Off to buy a foam roller to work out some of the kinks in my legs. I guess it's the weeks of training adding up. Legs aren't trashed, they just don't feel snappy and my hips don't have much jazz or extension to them. 

PM: North side wandering - 5.25 miles, averaged 7:59

Loving my foam roller (even though I have to close the shades because some of the moves are a bit odd looking). Didn't realize how tight my IT bands were. Thought it was just my hamstrings, which I seem to have been able to work out.

Newton Trainers 3 Miles: 5.25Saucony Kinvara Miles: 6.80Loose Dogs Miles: 1.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

AM: 9th street out and back - 6.15 miles, averaged 8:07

PM: Axl Rose run - 4.5 miles, averaged 7:59

I knew Axl Rose (of GnR fame) grew up in Lafayette, but I never knew where. I finally Googled it, and the house is just to the edge of one of my normal routes. Figured it was a beautiful afternoon I would go by it. The house isn't very exiting as one could guess (crappy part of town).

Didn't really need a second run today, but I have preliminary exams starting Monday, so I figured I would let some anxiety into the fall air.

Final big workout tomorrow.

Newton New Racers Miles: 4.50Newton (Marathon Racer) Miles: 6.15
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5010.000.000.0019.50

Long run loop finishing on the Wabash trail - 19.5 miles, averaged 7:29

9 moderate (7:58) followed by 10 mile tempo in 1:10:20 (7:02 average): 7:13, 7:06, 7:01, 6:57, 7:00, 6:46, 6:57, 6:51, 7:05, 7:24 (water stop), another half mile at 7:35 pace (felt like 10:30 pace) and I didn't quite have the energy to go 20 or more, but this marks long run 4 with 7-10 miles at goal pace on top of 8-10 moderate miles. It also marks my third 80 mile week. I somehow skipped the 70s altogether.

Effort was on the higher side, but I pushed the pace early in the first 9 and threw a few smallish hills in. Didn't have much after the water stop mile. I almost lost my gel that I took at mile 11 or 12. I guess maybe you really do need to take those with water. May have to switch back to the Cliff Bloks.

 

Couldn't quite find my rhythm today even though the workout went well. Anxiety about prelims this week I guess.

Newton (Marathon Racer) Miles: 19.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Union/Courtland/Vinton Woods loop - 8 miles, averaged 8:27

Enjoyable recovery run. A bit of high wind gusts, but oddly balmy with a mild passing shower. 

Newton Trainers Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.201.000.000.009.20

AM: Short loop around the north side - 4.2 miles, averaged 8:22

Unfortunately that's all for today. 24-hour exam begins in 17 minutes. 

On reflection . . .

PM: 9th street out and back - 5 miles, averaged 7:40 w/ 1 mile at marathon pace coming back.

Newton New Racers Miles: 5.00Newton Trainers 3 Miles: 4.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

New loop I'm thinking of calling "the Stinky Loop" because it goes by a corn syrup factory and a waste water treatment plant. Basically a less hilly version than a similar 8-10 mile loop I sometimes do. Pretty tired but I got moving once I got going - 11.3 miles, averaged 8:06

Newton Trainers 3 Miles: 11.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

9th street + Heritage Trail out and back - 6.2 miles, averaged 8:08

Saucony Kinvara Miles: 6.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.105.10

Old Standby, classic version - 5.1 miles, averaged 7:57 w/ 4-5 strides

Hit the last .10 at 5k pace (with a quick traffic dodge onto the sidewalk), but I got up to 4:50 and it felt fairly controlled. With all the aerobic running my form has gotten a bit sloppy. More strides needed and an occasional, very short interval session as the marathon buildup progresses. 

Newton Trainers 3 Miles: 5.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.790.000.060.306.15

Union Street out and back - 5.5 miles averaged 8:01 + 6  x 100M strides 

Cold and raining. I'm now freezing.

PM: Restrung my shorts after the tie came out. Easily 1 mile of mental cross training .

Saucony Kinvara Miles: 6.15
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

Long run loop, modified to avoid colliding with the half marathon that I am super bummed I didn't get to run - 16 miles, averaged 7:34

Miles 11-14 @ faster end MP (6:53, 6:52, 6:55, 6:44) for a bead of sweat under 6:51

I tweaked my ankle around mile 2-3, which I often do but this time it took several steps to straighten out and I could feel it during the run but not bad. I am sure it is fine, but it felt more serious than the day-to-day nothing-to-worry-about stumbles I am sure every runner experiences while facing non-ideal running area.

Went down to cheer on the runners of the first Purdue Boilermaker Half Marathon. My apartment is just up from mile 8.5ish. I figured by the time I got out of bed at down there around 8:50 the leaders would come through. I saw one fellow as I was running down and I calculated him to be on 1:23-1:26 pace assuming they started on time at 8. I asked some folks how many people went by and they guessed 10, with one guy "way out in front." I imagine he was running in the high 5:00 minute range. Hope he has some gas for the uphill finish. I decided to help the cop at the intersection by waving people the other way before they got there. People see and cop and an event and drive right at them.

Anxiously waiting the results. (No results posted, but I guess someone I knew won with a 1:08. Probably a solo effort since I don't know anyone in the area that fast. He just ran a 1:08 in Boston for 10th at the BAA Half Marathon. He ran a 1:06 and change last April when I ran the Carmel Half).

Time to taper off a bit and hope I don't gain 10 lbs before I hit the starting line in 2 weeks.

Newton Trainers 3 Miles: 16.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

Sunday stroll - 4.6 miles, averaged 8:01 

Foot/ankle felt fine. Little niggle or two this morning. Nothing serious. I've done it in soccer cleats a few times.

Saucony Kinvara Miles: 4.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.310.000.060.308.67

Vinton Woods loop - 8 miles w/ 6 x 100M strides, averaged 8:18 + 6:52 for strides and recovery

Newton Trainers 3 Miles: 8.67
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Old Standby - 6 miles, no watch

Love a taper, hate a taper. The addition of a two-hour deep tissue massage on Thursday ain't so bad though.

Newton Trainers 2 Miles: 6.00
Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.004.000.0010.01

10 Days Out Work Out - 10 miles: 2.5 miles up to Courtland, stretches, strides. Then 4 x 1 mile @ HMP: 6:33, 6:32, 6:27, 6:20. Recoveries were 3 minutes, which seemed like the right time to make it difficult but not painful. The last one was obviously too fast, but I'm not upset because it means (I think) I'm getting some snap into my legs since the effort felt comfortably hard and controlled. I started the first one at 6:18 and had to back off. Same thing for the last one. 2.6 miles back.

77 degrees with 66% humidity. Ran into the wind on repeats 2 & 4, but it was less than 20MPH and it kept me cooled down somewhat. 

Newton (Marathon Workout) Miles: 10.01
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.366.61

North side - 6 miles, averaged 7:55 followed by 6 x 100M strides in the lower 5-minute range

Newton Trainers 3 Miles: 6.61
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.601.000.000.0012.60

Vinton Woods loop + some extra on the mid north side - 12.6 miles, averaged 7:46 w/ 1 mile at fast end MP (6:48) at mile 12

Newton (Marathon Workout) Miles: 12.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

North side - 4 miles very easy, averaged 8:45

Saucony Kinvara Miles: 4.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

9th to Heritage Trail, turning around at the 52 bridge and went up the trail to downtown and then back home - 6.75 miles, averaged 8:16

I made a cowboy boot on my Garmin map. 

Newton Trainers 3 Miles: 6.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. I somehow lost 4 lbs since yesterday and I am not sure what I did differently. Weight was a bit high yesterday so the drop isn't to anything unprecedented in terms of where I am at. Maybe my eyes weren't working correctly or the alcohol is leaving my system and my plan is working (of course I know the benefits, I just don't listen to them).  

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.240.120.005.08

North side - 4.5 miles, averaged 8:21 + 6 x 100M strides (4 @ MGP and 2 @ HMP)

Feeling pretty good. I should be all set for Saturday morning. Few showers in the forecast, but I'll take that over wind. I've only had one sub-optimal weather day on race day, so I guess I am due for one. 

I think I am 10 or so lbs lighter than last year, which has and will make a big difference.

Newton Trainer 4 Miles: 5.08
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
227.4026.747.241.06262.44
Newton Trainers Miles: 14.10Newton Trainers 3 Miles: 103.55Newton (Marathon Workout) Miles: 53.71Newton New Racers Miles: 26.60Saucony Kinvara Miles: 27.75Loose Dogs Miles: 1.00Newton (Marathon Racer) Miles: 25.65Newton Trainers 2 Miles: 6.00Newton Trainer 4 Miles: 5.08
Weight: 0.00
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