Of Mice and Marathons

October 2016

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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:

List of Possible 2020 Races

March 21: Waterloo Grit and Gravel 32 Mile (Gravel Race)

March 28: Dirty 30 (Gravel Race)

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

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

May 09: Ice Age Trail 50k

May 30: Hellkat 50 (Gravel Race)

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

Sept 12: North Face 50k

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

Sept 20: Brooksie Way Half Marathon

October 18: Detroit International Half

 

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
295.5015.0015.000.00325.50
Kinvara 5 Black/White 2 Miles: 126.50Kinvara 5 White/Black Miles: 87.00Saucony Fastwitch 7 Miles: 12.00New Balance Zante Miles: 10.00Miles With Megan Miles: 6.20Saucony Ride 7 Miles: 10.00Saucony ISO Triumph 2 Miles: 70.00Newton (Marathon Workout) Miles: 10.00
Weight: 172.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

PM: 18 miles, averaged 7:25. Progression from 8:30 first mile to 6:30 last mile.

Day started at 4:00AM and it continues. Thankful to get a 2-hour nap in there to help make up for some lost sleep.

Kinvara 5 Black/White 2 Miles: 18.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 recovery miles.

Fallish. Quite lovely.

Kinvara 5 White/Black Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 easy + strides.

I can't remember the last time I did strides. Absolutely exhausted. The run was nice.

Kinvara 5 Black/White 2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

PM: 12 miles.

5 x 1 mile with slow quarter jogs.

3.4 up/2.5 down with 6 x 20-second strides.

Just went by effort and let the watch auto lap. Didn't feel great. After the first one I was a bit dizzy, but pushed through. It's been since February since I did a set of mile repeats at this effort. Quite a way from getting them all under 5:40 like last fall but I feel okay with this session given current fitness levels and training.

5:58, 5:55, 5:49, 5:49, 5:46 (5:51 average)

Saucony Fastwitch 7 Miles: 12.00
Weight: 172.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Up at 4:00AM for work and had to stay a little later. Got home and did a few hours of tutoring. Decided I needed a nap to continue standing the rest of the day. Waited for my brother who flew in for business and had a nice evening with him and Megan.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles. HR 153. Enjoyable run.

Turned over 800 miles on my Kinvaras. For $50 I'd say I'm pretty pleased.

Kinvara 5 White/Black Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles. HR 159.

Kinvara 5 Black/White 2 Miles: 12.00
Weight: 170.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles. Did some strides

Crisp fall air. Tried to squeeze in a certain number of miles in a specific amount of time and that was a bad idea. Felt like junk. I'm going to move my long run to Monday when I work later in the day.

New Balance Zante Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM: 10.5 miles very easy. A few laps with Megan to start. Crisp.

Took a 2-hour nap after work. Needed that one.

Miles With Megan Miles: 3.20Kinvara 5 Black/White 2 Miles: 10.50
Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 10 miles.

Kinvara 5 White/Black 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 slow.

Feeling run down and generally not well.

Saucony Ride 7 Miles: 10.00
Weight: 172.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.001.000.0016.00

PM: 16 miles.

10-mile progessive tempo in 65:51 (6:35 avg)

7:00, 6:48, 6:43, 6:38, 6:33, 6:25, 6:28, 6:30, 6:28, 6:16

3 up/3 down

Felt better today, so I did a workout even though it was likely imprudent. I ran by effort and the first mile was 7:00, so I just relaxed and eased into it. No sense forcing things. I seem to be able to sense to 1-hour tempo mark pretty well as my breathing starts to get pretty shaky when I try to crank down the pace in the last mile and just a bit before.

Kinvara 5 Black/White 2 Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles nice and easy.

Run felt increasingly better as I moved along, so I continued for a little stress relief despite running fairly hard yesterday. Very crisp fall air. I am not seeing much of the crazy wind that I used to see in Indiana, which is fine with me.

Kinvara 5 White/Black Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles. Did some strides. Pretty decent run.

Geese everywhere. Only some minor word choices and finger gestures. If they are there in the spring I am not sure I can handle them with their babies. Beautiful, dumb birds.

New pair of shoes for a steal. Felt good.

Long day, late night. Not so bad, but I need some rest and an evening of relaxation.

Saucony ISO Triumph 2 Miles: 12.00
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles moderate, averaged 7:05

Kinvara 5 Black/White 2 Miles: 10.00
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

PM: 12 miles easy to moderate. Felt awesome.

Overcast and wet, but warm (67 degrees). Took my shirt off for a while. People are wearing hoodies and other fall gear.

Kinvara 5 White/Black Miles: 12.00
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles easy to moderate. 

Almost 80 degrees. Tired toward the end but I was a bit hungover. I think that's three days under 7:30 pace. Pretty moderate for me, but I'm in a good rhythm. Not sure about any races this fall. Something this spring. Just happy to fit in a run every day and run decent mileage currently. Weight is solid thanks to how much I move around at work.

Saucony ISO Triumph 2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles easy to moderate.

Kinvara 5 Black/White 2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Took a nap when I got home and that pretty much sealed chances of running as I have a few hours of tutoring still to do and a very early morning tomorrow. A good day to rest anyway.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles easy to slightly moderate.

6:50-7:00 pace felt pretty comfortable in the cool rain after a day off

Kinvara 5 White/Black Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

PM: 12 miles easy to moderate progression w/ sub-6:00 last mile. Averaged 6:54.

I hit four 6:40s in a row, even with the chainlink fence corral thingy. Very weird.

Kinvara 5 Black/White 2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.003.000.0011.00

PM: 11 miles.

Warmed up with Megan for 3 miles then did a 6-mile cutdown tempo. 

6:28, 6:27, 6:15, 6:03, 5:57, 5:53 (averaged 6:10)

Felt okay. It was a shock to the system going from 10:00-9:30 pace straight to sub-6:30

2 miles down

Megan and I went to dinner with friends. We've been doing nothing but work so this was a nice break.

Miles With Megan Miles: 3.00Saucony ISO Triumph 2 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Evening: 10 miles recovery pace.

Got dark. Just the deer and me after a while. Pleasant.

Kinvara 5 Black/White 2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles easy to moderate.

Saucony ISO Triumph 2 Miles: 12.00
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles moderate to uptempo.

Felt a little tired and chilly.

Kinvara 5 White/Black Miles: 12.00
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: 9 miles moderate.

My headlamp was out for some reason even after only a handful of uses. I ran with a flashlight. Cold (36 degrees) and rain.

Kinvara 5 Black/White 2 Miles: 9.00
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles easy. Tired.

I know I'm preoccupied and busy when I forget to do my blog entry until the next day. I'm way behind on my blogging too.

Newton (Marathon Workout) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.000.0012.00

PM: 12 miles. Moderate progression with strong finish.

Last two miles of the progression were 6:25 & 5:48. Most of the progression was 7:30-6:50. Two miles steady easy cool down. Nice fall afternoon/evening at the park.

Saucony ISO Triumph 2 Miles: 12.00
Weight: 172.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles easy.

Kinvara 5 Black/White 2 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 miles easy.

Kinvara 5 White/Black Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.004.000.0011.00

PM: 11 miles.

3 up/3 down

5-Mile Tempo in 30:09 or 6:02 average: 6:17, 6:11, 5:57, 5:55, 5:49

Figured it was probably time to do a workout, so I planned my standard 8-mile aerobic tempo. I got a little impatient but was still suprised to see 6:17, and figured I would back off but fearing I would slow down too far ended up speeding up, so I just rolled. I didn't feel great, but was decently pleased with the number that kept popping up. The last mile or so the effort was very much LT. I had to stop and hack and gag for a while after the last tempo mile. I usually go straight into a cool down when I can. Collected myself and cooled down feeling good.

Post Script:

I ran 1:16:02 in the half a year ago today. I don't know if it was my best race (hard to beat a finely executed marathon PR), but it is pretty high on the list. I'd like to improve on that a lot in time. I'm enjoying running without the pressure of racing/training, but I do miss racing. Hopefully get back at it this spring.

 

Saucony ISO Triumph 2 Miles: 11.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.5015.0015.000.00325.50
Kinvara 5 Black/White 2 Miles: 126.50Kinvara 5 White/Black Miles: 87.00Saucony Fastwitch 7 Miles: 12.00New Balance Zante Miles: 10.00Miles With Megan Miles: 6.20Saucony Ride 7 Miles: 10.00Saucony ISO Triumph 2 Miles: 70.00Newton (Marathon Workout) Miles: 10.00
Weight: 172.64
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