Of Mice and Marathons

November 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 Races 2019

March 24: Ann Arbor Half Marathon

April 28: Glass City Marathon

July: Pure Detroit 5k

August 3: Beach to Beacon

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30

April 13: Barry Roubaix 36 Mile

July 28: The Divide 34 Mile

September 8: Johns Dirty Ride 56 Mile

September 28: Michigan Moutain Mayhem 40 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

October 26: Bloomer CX

November 24: Detroit Invitational

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: 82.80 Month: 225.75 Year: 2991.52
Miles With Megan Lifetime Miles: 404.70
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 91.75
Cross Training Minutes 2018 Lifetime Miles: 4034.80
Altra One 2.5 Lifetime Miles: 566.45
Altra One 2.5 Black Lifetime Miles: 484.85
Altra Escalante Lifetime Miles: 342.25
Altra One V3 Blue Lifetime Miles: 183.60
Altra One V3 Blue 2 Lifetime Miles: 249.20
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 97.30
Saucony ISO Freedom Black/Green Lifetime Miles: 51.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 60.50
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 48.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
201.594.6019.560.00225.75
Altra One 2.5 Black Miles: 25.90Saucony ISO Freedom Black/Green Miles: 29.10Saucony ISO Freedom Miles: 34.90Saucony Kinvara 5 Teal (Vault) Miles: 42.50Miles With Megan Miles: 7.20Saucony Kinvara 5 Blue (Vault) Miles: 45.80Altra Escalante Miles: 14.20Altra One V3 Blue 2 Miles: 25.20Altra One V3 Blue Miles: 8.00
Weight: 173.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

AM: 7 miles, averaged 9:21. HR 128.

PM: 6.1 miles, averaged 9:17. HR 127.

Headlamp died at the beginning of the run. It was fiarly dark. Peaceful, yet creepy.

Jeff Shadley informs me that I surpassed my 2017 mileage totals. 2017 was a rough year of multiple colds that knocked me so bad I took many days off. This might be my most consistent year even if it hasn't been my highest mileage. I have taken only 12 days off this year from running, but only 11 days completely off. At the end of my run streak this year, I did a short commute ride and then almost 40 miles in the evening.

Altra One 2.5 Black Miles: 6.10Saucony ISO Freedom Black/Green Miles: 7.00
Weight: 175.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

AM: 8 miles. Did some hill blasts.

Drills and Strides + 8 x 8" Hill Blasts

Cool and not quite raining, as it has been all week. Saw a few deer. I was social and pleasant to people. I was sluggish warming up, but felt pretty explosive on the blasts.

PM: 6.2 miles, averaged 9:39. HR 129.

Saucony ISO Freedom Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 6.20
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.006.000.0017.50

Noon: 13.5 miles, averaged 7:26. HR 157.

6-Mile Steady State Tempo

4 up/3.5 down. Workout was supposed to be 40' aerobic builder. I figured I would probably go about 44'-45' and do around 7 miles if I was feeling good. On the warm up I felt pretty spry, which I did not expect given how my legs felt yesterday and how they have been feeling on Saturday workouts. Got out fast and tried to ease off but as is typical I actually sped up. After that I just tried to hang on and get through at least 6 miles. I left about 2-3' and could have kept going a little bit after 6 miles, but given that it was pretty fast and the effort was higher than it was supposed to be I called it good.

Splits: 6:16, 6:11, 6:17, 6:13, 6:16, 6:13 (6:15 average)

Averaged HR was 176, so a touch high. Pleased to be working the paces back down for workouts. It has been a little while since I was running workouts in the low-6s.

PM: 4 miles w/ Megan, averaged 10:21. HR 124.

Mileage PR by 1.3 miles. Previous high was 102 September 20-26 2015 during Philadelpia Marathon training. This was pretty good without a significant long run, just consistent doubles all week of about 65'. Most of the mileage was pretty slow so it doesn't actually feel that hard. 8-10 weeks of this probably would.

 

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 4.00Saucony Kinvara 5 Blue (Vault) Miles: 13.50
Weight: 174.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

I’m Lunch: 6.6 miles, averaged ~10:00. HR 122.

PM: 6.5 miles, averaged 10:02. HR 124.

All in the dark. Peaceful though. Big buck at the park. Feeling good. Needed some big miles the last week to cleanse all the bad juju.

Saucony ISO Freedom Miles: 6.50Saucony Kinvara 5 Teal (Vault) Miles: 6.60
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Lunch: 8 miles, averaged 8:08. HR 148.

PM: 7 miles, averaged 9:18. HR 126.

It's election day tomorrow and I know nothing about politics or about Michigan. I'm an educated idiot and it's pretty sad.

Altra Escalante Miles: 8.00Saucony ISO Freedom Black/Green Miles: 7.00
Weight: 173.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.006.670.0017.05

AM: 17 miles, averaged 7:38. HR 158.

20 x 2' On @ 10-Mile Effort/Off @ Light Float (To Start)

It was warm, wet, and windy, so I was going to do this workout on the treadmill, but decided to just focus on effort and try not to fit the wind. The recoveries were supposed to be around 8' pace, which they were for roughly the first half and then it got hard. The wind killed me in a few places but I kept working and got through it. 

Cover 6.62 miles in 40' or exactly 6:00 average 

30' up/20' down.

Pretty knackered during the cool down. I also tweaked or pinched something in the top of my back/lower part of my neck on the first recovery when I stepped on some uneven grass. It was slightly painful and then kind of numb and tingly but it felt okay when I got moving. Now it just feels like I slept on it wrong. I will ice it later.

Saucony Kinvara 5 Blue (Vault) Miles: 17.00
Weight: 171.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

Lunch: 6.8 miles, averaged 9:33. HR 127.

Cold and windy. Nice recovery run.

PM: 7 miles, averaged 9:17. HR 125. 

Neck/back felt fine running. It was a little rough sleeping. Every time I rolled over I woke up. Took some pain reliever.

Late: AIS 

Altra One 2.5 Black Miles: 7.00Saucony ISO Freedom Miles: 6.80
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.501.000.000.0015.50

AM: 9 miles, averaged 7:12. HR 153.

Steady easy to light moderate with one slightly uptempo mile in 6:19 to finish it off. Felt strong. Nice not to plod for once.

PM: 6.5 miles, averaged 9:11. HR 127.

Saucony ISO Freedom Black/Green Miles: 6.50Saucony Kinvara 5 Teal (Vault) Miles: 9.00
Weight: 173.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Lunch: 8.8 miles, averaged 7:25. HR 145.

PM: 6.2 miles, averaged 9:47. HR ~124-125.

It snowed today and I wasn't feeling it. Took a while to get out. Skipped my hill blast session as it would have made the timing of getting two runs in difficult with dinner prep and the like. Got some sleep today which felt great. Back and neck are still a little jacked up, but better than when it happened.

I found out yesterday that Mad Anthony CX was cancelled due to some permit issues with the city of Detroit and some other organizations. To compound matters the mounds at Fort Wayne where the course is has earth that contain material from indigenous remains. A hearty kudos to the race organizers for taking the matter seriously. It was supposed to be in the upper 20s and windy, so I cannot say I am disappointed. And I haven't been on my bike for two weeks. Might try for one more race this season or call it good and try to hit the gravel scene hard in the spring and summer and get in a full cyclocross season next fall.

Altra One 2.5 Black Miles: 8.80Altra Escalante Miles: 6.20
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.103.600.000.008.70

Lunch: 8.7 miles, averaged 7:25. HR 149.

Pulled workout due to GI issues. Taking the rest of the day off.

Plan was 45' aerobic builder + long strides and about 2 hours of total work. I started to notice my stomach was going south during the warmup, which almost never happens. I don't think I ever has a workout cut short due to GI issues (they usually hit after the hard running). Got through 3 laps and was working on the 4th when I decided things weren't going to settled. I assumed the bathrooms were closed this time of year so I hit the woods (one of the fewer and fewer areas we haven't knocked down for cookie cutter subdivisions and strip malls).

I tried to restart after that but it wasn't going to work. I barely made a second pitstop at our apartment complex. The issue was likely the 3 FiberOne bars I slept at around 6:00 this morning when I feed the cats. Megan eats the bars and I haven't paid much attention to them for a few years but stress and anxiety make me snack like crazy and these seem to be my new target.

Splits: 6:26, 6:25, 6:17, 6:11 (for .67)

Felt decent during the workout if a bit tired and my legs weren't much interested in turning over fludily when the wind hit, but I was working into it and think the last 18-20' would have been pretty fast.

Late: AIS

Saucony Kinvara 5 Blue (Vault) Miles: 8.70
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Lunch: 7.2 miles, averaged 9:03. HR 126.

PM: 6.5 miles, averaged 10:01. HR 117.

First few with Megan in the afternoon. We saw a deer.

Miles With Megan Miles: 3.20Saucony ISO Freedom Miles: 7.20Saucony Kinvara 5 Teal (Vault) Miles: 6.50
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 8.6 miles, averaged 7:32. HR 152.

Saw 5 deer. They usually wait until dark.

PM: 6.6 miles, averaged 9:54. HR 127.

Left achilles a little achy. It usually happens when I bumped my mileage up. A little snow coming tonight. Hopefully it doesn't mess up my footing for tomorrow's workout. Otherwise I'll just move it to the afternoon.

Saucony ISO Freedom Black/Green Miles: 8.60Saucony Kinvara 5 Blue (Vault) Miles: 6.60
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.006.890.0018.00

AM: Took the morning off for extra sleep. It snowed and I wasn't sure about footing, so I moved the workout to the afternoon.

PM: 18 miles, averaged 7:36. HR 151.

Fartlek: 10 x 1' On/Off + 10 x 2' On/Off + 10 x 1' On/Off

5' jog between sets. Warmed up 30' cooled down to 18 miles (~19'). Weather was lightly windy but damp and cold. The park was plenty clear as it warmed up slightly throughout the day, but I think we got 3 inches of snow last night, which is considered a storm when it is not even the second half of November.

I was warned that this would be difficult. I was mostly worried about the 2' intervals as a solid set of 2' intervals at 5k effort isn't easy. Well, the last set was what really hurt. Felt strong overall and throughout. Covered 6.89 miles for the 40' of faster stuff or 5:48 pace, which doesn't seem that great considering I did make it into the 5:30 range for a solid number of these.

Altra One V3 Blue 2 Miles: 18.00
Weight: 173.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Lunch: 6.4 miles, averaged 10:12. HR 117.

Cold but sunny. Legs pretty heavy, but that was to be expected.

PM: 6.3 miles, averaged 10:15. HR 116.

Legs weren't quite firing on all cylinders. Kind of flopped around at times. Just tired. Cold and damp.

Saucony ISO Freedom Miles: 6.40Saucony Kinvara 5 Teal (Vault) Miles: 6.30
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch: 8 miles in 60' on the treadmill. HR 156.

Slept in a bit and ran at Oakland during lunch. I made a smart decision and drank last night during the week, so I didn't get up early. 7:30 pace feels easier outside right now. Got up a good sweat though, which hasn't been happening in the cold. It's snowing again. I checked out some of the Spin Bikes and they have a nice one. I need to do some cycling in the next few months or I am going to get killed on the Thursday rides in March and April (or whenever the roads are good, could be July with the way winter is coming in).

PM: Off.

Had a long and important conversation with a student. I was going to head to Planet Fitness, but it was just too late to get dinner on the table at a reasonable hour.

Altra One V3 Blue Miles: 8.00
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 7.9 miles w/ 8 x 8" hill blasts.

3.7 up/4.2 down. 3' walkabout recovery. Drills and strides prior. It was very damp and very cold. Patches of snow, but very manageable.

PM: 7.2 miles in 60' on the treadmill. HR 146.

 

Altra One V3 Blue 2 Miles: 7.20Saucony Kinvara 5 Teal (Vault) Miles: 7.90
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
201.594.6019.560.00225.75
Altra One 2.5 Black Miles: 25.90Saucony ISO Freedom Black/Green Miles: 29.10Saucony ISO Freedom Miles: 34.90Saucony Kinvara 5 Teal (Vault) Miles: 42.50Miles With Megan Miles: 7.20Saucony Kinvara 5 Blue (Vault) Miles: 45.80Altra Escalante Miles: 14.20Altra One V3 Blue 2 Miles: 25.20Altra One V3 Blue Miles: 8.00
Weight: 173.72
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