Of Mice and Marathons

November 2013

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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
76.940.000.000.0076.94
Saucony Kinvara 4 Miles: 20.70Saucony Kinvara 2 Miles: 6.25Newton Trainer 5 Miles: 7.25Newton Sir Isaacs (wide) Miles: 7.75Saucony A5 Miles: 34.99
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Leg is creaky when I get out of bed, but feels better once I get moving. Headed to Indianapolis to watch the race in the morning. I plan to do a completely unscientific study of running form at the finish line.

Should be interesting. I've only ever seen perhaps one finish of a sub-2:20 guy (Jesse Davis at Carmel last April; he's running tomorrow), but I have "run into" some 1:06 half marathoners coming the opposite way in a race. I may ask Paul if he wants me to sweep the 2+ hour halfers out the way coming down Merridian onto New York. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Missed my first race ever due to injury, but....

Watched some great races and history. Hats off to them. Watched Jake outkick a few people through what now appears to me a very narrow last turn. The competition was crazy and there's not much money given how they sell the race (Jake and others in the 65 minute range: Carmel is 2-4x the cash). Watched Andrea run well in her continued comeback. She took second. Talked to them after. They are real, and not just digital images and personae. I still need a confirmation on the Bamster.

Watched Paul come through in 2:19 to beat 2:20 by ~15 seconds. "First American" as we say (I think). A in-the-last-two-years PR. 

The women's marathon was magical. I've never seen happiness like the 2nd place finisher. 

Hats of to Joe Bell who ran a 7+ minute PR in the marathon. He would have been sub-2:50 if he hadn't been carrying his leg with a locked up hamstring (for how long I don't know). I think he beat the wise-guy announcer with that leg after the race. 

It's a good race. We need a wider mouth for that last turn and a sexier finishing clock, but racing in Indy ain't too shabby. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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AM: Watched the Big 10 Cross Country Championships today. I met my friends Jim and Brandon (former D1 track and cross runner). I hobbled my old man body over some mud after paying $10 to park (way to host Purdue). I had never seen a cross country race, so I was glad to go.

Watched some of the lads doing strides near the start line, with a particular attention to arm carriage. I think if I ever figure out how to move these big dumb arms of mine I could get a few more seconds per mile.

4 mile split was ~19:40 and finish was 24:16 I think, so 4:42-4:45 pace for the final mile. The winner and the top Purdue guy were shoulder to shoulder. In the video below ~2:22 you can see the Purdue guy gets outkicked decisively.

The final runner was hunched over, apparently having vomitted, and he looked super out of it. Brandon said, "That's is we call a death march." I told him "We use the same term in distance running and I have never seen anything like that." Several of the ladies flopped at the finish line. Guess I need to rethink my "all I had" recaps.

PM: Chatted with my personal physical therapist (my future father-in-law) and he thinks iliopsoa, which makes sense. Pretty big downhill at mile 5 and a short downhill  finish, which probably was what did it given that I stopped fairly quickly going into the finish to avoid crushing the volunteers. Likely a combination of many things, but I noticed some soreness in the quads which hasn't happened since my first marathon in 2011. I'm sure I haven't been doing well with my recovery (other than not running, ice, pain reliever), but I should get some more feedback tomorrow.

Big 10 XC Championship

 

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A few terrible videos of excellent running:

Robert Wambua's 63:36 finish

Pius Nyantika's 64:18 finish

Indy Monumental Start

Indy Monumental Start (5k)

Andrea Finishing

AM/PM: Examination, X-Ray, and MRI today. I found the doctor somewhat smug and antagonistic, but I guess I may have been feeling angry and defensive too. I signed up for a gym membership (shivers). Closer than Purdue (1 mile walk), and as much as I love all my students, my fitness stuff is my time and if I have to be on an exercise bike it will not be to the ambience of Axe body spray. I think I get a complimentary V02 max testing, which I wouldn't normally do but I'd be lying if I said I wasn't curious (it's similar with an IQ test I think. It doesn't make much of a difference if you know). All in all, an expensive day I am sure, especially given the back alley grad student insurance I carry.

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Dear Diary,

My leg feels pretty good this morning, and I just jogged around my office a bit. I have also gained about 5 lbs in the last 8-10 days and I need to get to the gym. 

Trying to decide if running 90+ is too much for me (especially of the course of 10-12 weeks, but a sensible cutback week might have made all the difference). I have tightness in my right PF, which is better but could have got ugly. I have the beginnings of a neuroma in my left foot (4-5 metatarsal), which can be pretty devestating (I've had it in the middle of my foot), and of course this as-yet-diagnosed leg issue, which didn't seem to be getting better but I did some core work that involves legs lifts and I could feel it but things worked out.

I realize I didn't stretch enough for the mileage I was running. Some people never stretch, don't do this, don't do that, but I am guessing this is a big mistake.

Newton runner Fernando Cabada does 90 MINUTES of strength and plyos after faster sessions. Of course, this is not feasible for everyone (at peak I was running 80-90 minutes in the morning, and 40-60 minutes in the afternnon and much more than 20-30 minutes of "extras" would seem unjustifiable). But I recall Rob taking from a talk he went to that too often we think of strength training, core, and stretching as an afterthought and this is a mistake. Makes sense to me.

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via Paul: Radiolab: Kenyan Runners

I like the take here. I always assumed the ability was cultural (Haile Gebrelassie notes that he was running 10k doubles on school days), but when we say "African Runners" or "Kenyans" (to refer to those who might be from Ethiopia or elsewhere) we are missing much. The podcast shows that to even say "Kenyans" when we are actually refering to "those runners from Kenya" is reductive of great regional and cultural diversity. 

Take diet for instance. Megan once told me that I would have to eat a lot of meat if I lived in Botswana, but I get the sense that Kenyans (or maybe just runners) don't eat a lot of meat (different countries of course).

Perhaps we should train with kidney stones like Dr. Poulsen? I've been thinking a good bit of Sasha's emphasis on willingness to deal with pain. We invoke this phrase as runners, but after watching college cross country I've been thinking about the Sasha's emphasis on the psychological. 

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Off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Got my MRI results back after having a fun time with the campus health center.

It seems I have inherited my father's defective hip joint(s) (don't tell him that; he will think it is his fault and that he ruined my running "career"). I have a cam-type infringement, which means my femoral head doesn't fit neatly in the socket and there's some pinching that is causing the pain. The bad news is it is congenital; the good news is it is cogential--nothing new, but the problem was always a potential, hiding and waiting.

The trainer said to knock myself out running if I wished. If I expeirence pain, I can continue if that is what I want to do (in hindsight, this is not great advice given a hitch in my gait could cause other problems). So I just need to be sensible about my running. Even though it may not be bad exactly, flare ups could lead to downtime, making for inconsitent running. I pushed pretty hard to cross this threshold, so hopefully it takes the same amount to cause it again (which would mean staying under threshold, which is easy to do and I can still excel).

A few ideas: cutback weeks are not optional, no matter how good I feel. Make peace with cross training. Run on the treadmill as necessary. LOTS of hip and glute work (this should go without saying). Be weight conscious, but not obsessive (getting back to the low 160s would mean a lot less force on the joint).

PM: Club Newtone - 6.5 miles in just under 50 minutes, averaged 7:37. Felt really good. Talk to me in the morning though. Walked a mile there, and probably 1.5-2 back. Stopped at Tri-N-Run to get a backup pair of 2XU compression shorts.

 

Saucony Kinvara 4 Miles: 6.50
Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Newtone - 6.25 miles in 51:44 (8:17 pace)n + 2 miles walking for gym commute. Hip was creaky this morning, but not painful. It gets better as the day goes on. Barely noticeable while running.

I asked my parents and my Dad does not have the same condition. Apparently the wear and tear on his body was enough that before 60 he had them both done (which makes me wish I were 20 lbs lighter than I am). I do recall one other hip issue in high school though, but that could have been the hip flexor issue it was diagnosed as. Who knows.

Onward and upward.

I'm sure many folks have seen this, but I tried to send a link to my students this morning and I mistakenly sent Dibaba's masteful race from IAAF Moscow 2013: How many kicks do you see?

Saucony Kinvara 2 Miles: 6.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Day off. I think. Maybe 4 days of running this week. More of the same. 50-55 minutes as I am able. Try to get to a Spin class, which is included in my gym membership. They probably are everywhere, but they sold the package pretty well. Get the diet back on track, and stay off the scale until December.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Newtone -  7.25 in 60 minutes

5 min @ 7.2

5 min @ 7.3

5 min @ 7.4

5 min @ 7.5,

5 min @ 7.6

5 min @ 7.7

5 min @ 7.8 (all @ 2% incline)

5 min @ 7 (1% incline)

20 min @ 6.9 (1% incline)

 

Newton Trainer 5 Miles: 7.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Off. Should have gone running. Hobbled about after sitting most of the day. That kind of rest is clearly not working.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Hip seems worse when I rest. Running is clearly the ticket to recovery.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Newtone - 7.75 in 63:14

5 minutes @ 7

5 minutes @ 7.1

5 minutes @ 7.2

5 minutes @ 7.3 (all at 1%)

5 minutes @ 7.4

5  minutes @ 7.5

5 minutes @ 7.6

5 minutes @ 7.7

5 minutes @ 7.8

5 minutes @ 7.9 (all at 2%)

13 minutes @ 7 (back to 1%)

PM 2: Had my second article accepted. A pretty decent feather in the old academic cap.

 

Newton Sir Isaacs (wide) Miles: 7.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

AM: Had my prospectus defense this morning (finally). Passed just fine. Kind of anticlimatic since I waited so long. I had important things to do. Like run all the miles :) Strange how I get far LESS done now that I am unable to run as much.

PM: Newton - 7.2 miles in 60 minutes

5 minutes @ 7.1 (all at 2% incline)

5 minutes @ 7.2

5 minutes @ 7.3

5 minutes @ 7.4

5 minutes @ 7.3

5 minutes @ 7.2

5 minutes @ 7.1

5 minutes @ 7.2

5 minutes @ 7.3

5 minutes @ 7.2

5 minutes @ 7.1

 

Saucony Kinvara 4 Miles: 7.20
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Newtone - 8.4 miles in 70 minutes. Did a few 10 MPH 1 min pickups. A long way from 30 minutes at 10 MPH last August on the treadmill in Philly, but I'll get it back.

Saucony A5 Miles: 8.40
Weight: 0.00
Comments(3)
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Jake posted the other day but I finally got my issue of Running Times. There he is on page 16, running next to Scott W., our Founding Father, Mr. Sasha Pachev. Pretty cool.

Not the first FRBer of mainstream running magazine fame. Saw a fella a few months back with a St George Running Center singlet that I can only guess was Clyde, but I'm not sure.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Newtone - 8.75 miles in just over 70 minutes. Did 10 minute speed change segments mostly. I'll wait until I at least get into the 8 mph range to continue detailing them :) I got my first rumners' high in, what, 2? 2.5 years? (Thanks for the help Bruno Mars from step class music). I guess other than races, but that is somehow a different sensation.

Saucony A5 Miles: 8.75
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Newtone - 8.5 miles in 71:15. Getting there.

Saucony A5 Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Newtone - 7 miles in 62:20. Slow. 

Saucony Kinvara 4 Miles: 7.00
Weight: 0.00
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Day off. "Long" run tomorrow. I just ordered Racing Weight. I expect to weigh half as much as  Bam's big toe by April 1. 

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.340.000.000.009.34

Newtone - 9.34 in 90 minutes. Goal was to run for 80-90 minutes no matter how slow. That does it I guess.

Saucony A5 Miles: 9.34
Weight: 0.00
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Nothing really running related, other than I have 4 weeks to the Boston buildup, so I guess getting to ~70 miles for Jan 1 is a stretch. My quest for the Ladies OT is in jeopardy, but we there's time to get relativiely fit.

But, hey, watch these young folks absolutely kill Tool's "46 and 2," which is what I really wanted to share. Like running, music is something I wish I picked up at a young age. Well, I never really picked up music but I wish I had.

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.940.000.000.0076.94
Saucony Kinvara 4 Miles: 20.70Saucony Kinvara 2 Miles: 6.25Newton Trainer 5 Miles: 7.25Newton Sir Isaacs (wide) Miles: 7.75Saucony A5 Miles: 34.99
Weight: 0.00
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