Of Mice and Marathons

December 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

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30 Gravel Race

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 25 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

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: 90.00 Month: 262.90 Year: 262.90
Miles With Megan Lifetime Miles: 438.15
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra One 2.5 Black Lifetime Miles: 511.85
Altra Escalante Lifetime Miles: 427.75
Altra One V3 Blue Lifetime Miles: 187.10
Altra One V3 Blue 2 Lifetime Miles: 335.60
Specialized Diverge Pro Lifetime Miles: 355.70
Saucony ISO Freedom Lifetime Miles: 222.20
Saucony ISO Freedom Black/Green Lifetime Miles: 124.30
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 314.62
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 177.55
Cross Training Minutes 2019 Lifetime Miles: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
308.0334.8214.400.00357.25
Saucony Kinvara 5 Blue (Vault) Miles: 140.90Saucony Kinvara 5 Teal (Vault) Miles: 47.35Altra One V3 Blue 2 Miles: 36.40Cross Training Minutes 2018 Miles: 121.50Saucony ISO Freedom Miles: 48.80Altra One V3 Blue Miles: 3.50Altra Escalante Miles: 35.20Miles With Megan Miles: 25.35Saucony ISO Freedom Black/Green Miles: 24.20Altra One 2.5 Black Miles: 13.00Specialized Diverge Pro Miles: 15.60
Weight: 174.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.458.250.000.0017.70

PM: 17.7 miles, averaged 7:38. HR 158.

55' @ Marathon Effort + 6 x 45" Strides

Slept through the morning and lunch and finally got rolling in the afternoon. Wasn't sure I was going to make it out, but I got it done.

Warmed up 3.9 miles. Did 8.25 miles in 55' or 6:40 average. Pace was slower than expected, but also not suprising. Effort felt about right for how I usually go an 8-mile tempo. HR was a bit over marathon effort. Took a 5' plod and did the strides. Those felt decent. Slow to start, faster to finish. Cooled down about 30'.

Saucony Kinvara 5 Blue (Vault) Miles: 17.70
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

PM: 6.3 miles, averaged 10:20. HR 131.

Saucony Kinvara 5 Teal (Vault) Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 7.3 miles, averaged 8:55. HR 140.

Legs were like concrete. Good run though.

PM: 7.9 in 70' on the treadmill. HR 141.

The last 10' I increased the pace from where I always start (1.5% up to 7% or so). Felt good to run nice and easy without absolutely plodding as today was technically a maintenance day. Tough workout on tap tomorrow.

Altra One V3 Blue 2 Miles: 7.30
Weight: 176.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.007.400.0016.00

AM: moved workout to afternoon. Couldn't get out of bed.

PM: 16 miles, averaged 7:44. HR 151.

12 x 1K w/ 35" Recoveries

4 up/4 down. Did a longer warm up and cool down just because I felt like it. I knew this workout would be tough, and it is very difficult. I used a section of road that I measured out to be a kilometer and just used that and treated it like repeats, even though the recoveries are so short you barely have time to shuffle before you need to turn around and start running again.

Averaged 3:45/3:46 per k or 6:03/6:04 per mile, which I think is about the same as two weeks ago for the 10 x 1k version. Given how I have felt, I was happy with this. My legs threatened to tie up about half way through the last repeat but I straightened out and finished strong. I think the goal is to extend these out over the course of the next few months (not necessarily with such short recovery), so this will become marathon pace.

Saucony Kinvara 5 Blue (Vault) Miles: 16.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

AM: 6.2 miles, averaged 10:13. HR 121.

Lunch: 6.7 miles, averaged 9:40. HR 129.

Couldn't sleep after feeding the cats at 5:00, so I headed out around 6. It was pretty frosty. Might be the first time ever doubling an AM run and lunch run that has an appropriate time gap between runs. I might jump on the Spin Bike at the gym later to test out how it works.

PM: 60' easy spin. HR 128.

I wore my clipless shoes, which locked right into the machine. It will work for some winter training but it's not too exciting. Nice machine though.

Megan and I went to the women's basketball game after. Megan said we might not do well with it being Michigan State. I thought she was wrong for, at most, 5 minutes. We lost something like 102-60something. We met with Bruna, an exchange student we are paired with. She doesn't live with us, but the university organizes acvitivites and it gives the student a contact. I haven't been doing any of the events, but Megan has been doing a lot. She's much better at it than I am. It made for a long day on campus, but it was a good time and important.

Cross Training Minutes 2018 Miles: 60.00Saucony ISO Freedom Miles: 6.20Saucony Kinvara 5 Teal (Vault) Miles: 6.70
Weight: 174.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM: 30' on a Woodway Curve. HR 161.

Couldn't get out of bed to get my morning run in and decided to work between individual meetings with students. I ran at the fitness center on campus, which is a bad time of day to go as I see all of my students, who I love but not when I am exercising. After going on the Curve, I was going to do the Stair Master but I am exhausted and having trouble making basic decisions and giving simple explanations. I tried a regular treadmill, but I don't like the setup there, my iPod died, and my hat wouldn't stay velcroed, so I threw in the towel and skipped out. I was not happy when I left.

Altra One V3 Blue Miles: 3.50
Weight: 174.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 7.3 miles on the treadmill in 60’

I figured the park was closed due to unsafe ice and it was. Guess I might not break 3000 lifetime laps this year!

PM: 6 miles on the treadmill.

That late coffee was a bad idea. Managed 51’ of my planned 65-70’. Last days of classes. Exhausted. Can’t think straight and I have a lot of work to do.

Altra Escalante Miles: 6.00Altra One V3 Blue 2 Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.339.170.000.0018.50

PM: 18.5 miles, averaged 7:57. HR 146.

60' @ Marathon Effort, 5' Jog, 6 x 45" Strides (75" Jogs)

Warmed up 4 miles with Megan. I had terrible indigestion and wasn't sure the workout was going to fly, but it went well. I didn't doing any strides or faster portions, so I went from 9:15 straight to 6:30s, which worked fine. I felt strong the whole time and the effort was just right, unlike last week when it was a little to high for the purpose of the workout. Almost no change in effort from 6:40 pace to 6:20 pace.

Splits: 6:39, 6:39, 6:36, 6:37, 6:31, 6:30, 6:23, 6:22, 6:22 pace for partial mile

Averaged 6:32

Heart rate was 163-166, so right no the money. Strides were tough because I couldn't see in the dark and my headlamp was knocking about. Cooled down 30'.

Miles With Megan Miles: 4.00Saucony Kinvara 5 Blue (Vault) Miles: 18.50
Weight: 175.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Lunch: 6.3 miles, averaged 10:24. HR 123.

Nice and sunny. Needed it.

PM: 6.4 miles, averaged 10:08.

Saucony ISO Freedom Miles: 6.30Saucony Kinvara 5 Teal (Vault) Miles: 6.40
Weight: 174.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Lunch: 8.2 miles, averaged 7:54. HR 150.

PM: 6.8 miles, averaged 9:33. HR 131.

Altra Escalante Miles: 8.30Saucony ISO Freedom Black/Green Miles: 6.80
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.007.000.0018.00

PM: 18 miles, averaged 7:39. HR 153.

20 x 2' On/Off

I remember when I thought 10 x 2' @ 5k effort or a touch faster was hard. This took a good deal of concentration.

Warmed up 4 miles with some strides, and my legs were actually moving. I did them on a pace loop of approximately 1/4 mile to help with concentration, knowing that I would likely hit one loop in 90" or less then have a slight push to finish. Stride felt like it was opening up a bit. It has felt clunky lately.

The last few reps were tough. IT started to get dark and I didn't bring my headlamp because I calculated the total workout minutes as 40 rather than 80, so being back at sundown turned into sundown + 40'. I worked fine though. I cooled down to 18 miles, which was something like 5k. Covered 7 miles for the total 40 minutes or 5:42 average. Getting things back slowly.

Saucony Kinvara 5 Blue (Vault) Miles: 18.00
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Lunch: 6.7 miles, averaged 9:50. HR 126.

PM: 6.6 miles, averaged 9:56. HR 125.

Altra One 2.5 Black Miles: 6.60Saucony ISO Freedom Miles: 6.70
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Lunch: Off.

PM: 4.25 miles, averaged 10:22. HR 120.

Planned to run at lunch, but was in bed all morning and decided to get some work done. This pretty much ensured that I didn't get my ride it that I promised myself. I managed to get out with Megan. Had she had plans to go to the gym instead I would have taken a 0.

Miles With Megan Miles: 4.25Saucony Kinvara 5 Teal (Vault) Miles: 4.25
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM: 8.4 miles, averaged 7:47. HR 158.

Effort was a bit high but it was fairly warm (42 degrees) and I was slightly overdressed, which almost never happens this time of year.

Evening: 6.6 miles, averaged 9:50. HR 133.

Altra Escalante Miles: 6.60Altra One V3 Blue 2 Miles: 8.40
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.7010.000.000.0019.70

PM: 19.7 miles, averaged 7:20. HR 152.

65' @ Marathon Effort, 5' Jog, 6 x 45" Strides

Got up very late again and was going to move the workout to tomorrow for no good reason other than being hungover and lazy. After some coffee and a little grading I headed out.

Warmed up 4 miles with a few strides and got down to business. I did this on my winter tempo loop that is almost exclusively concrete. It certainly felt like it. Legs didn't have a lot of bounce but felt generally good, especially after 5 miles when I finally got rid of most of my phelgm. I hit 10.09 miles in 65'. The strides were not fast, but after 100' on your feet you tend to just focus on form and try to spin the wheels a bit. Cooled down 30'

I think other than a couple 20 milers on the treadmill this is my longest run in Michigan, but I haven't checked. With an 18-mile mid-week workout this was a really solid week. I skipped my hill blast for the third week in a row, but I will get back to those next week. Given the mess mentally that I am at the end of the semester, I'm getting it done.

Splits: 6:29, 6:29, 6:27, 6:28, 6:27, 6:29, 6:26, 6:25, 6:25, 6:19, 5:55 (short partial mile); Averaged 6:26.5. HR just under 166.

 

Saucony Kinvara 5 Blue (Vault) Miles: 19.70
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

Lunch: 6.3 miles, averaged 10:26. HR 121.

Full sun at lunch. It was nice.

PM: 6.6 miles, averaged 9:56. HR 124.

Saucony ISO Freedom Miles: 6.30Saucony ISO Freedom Black/Green Miles: 6.60
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

Lunch: 8.2 miles, averaged 8:00. HR 144.

PM: 6.4 miles, averaged 10:11. HR 123.

First few with Megan. Broke the four hour rule, but it was nice to not run the whole time in the dark. Tough workout tomorrow.

Miles With Megan Miles: 4.30Altra One 2.5 Black Miles: 6.40Saucony Kinvara 5 Teal (Vault) Miles: 8.20
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.607.400.000.0015.00

PM: 15 miles, averaged 7:23. HR 158.

12 x 1k w/ 35" Recoveries

I did this workout 2 weeks ago and it is one of the hardest I've ever done I think. It was somewhat cold (seasonable) and nice and sunny. I had a perfect 1k loop marked out, but decided the track might be best.

Warmed up 3.7 miles with a few strides and a fence jump. They lock the track this time of year, but the fence is low. And someone on the blog once told me, and I am probably misquoting, "A locked track is an invitation to jump the fence." Other than one set of 200s and maybe one other easy run I haven't been on the track since 2016 in Philadelphia.

My watch ended up splitting early, so I think the paces were generous. I didn't go solely by my lap timer because I wasn't 100% committed to running the workout on the track. So most reps were around 3:40 or 3:42, which was on the faster end of what I did two weeks ago. I figure it was probably 8-10 seconds slow, so my 5:50s were low 6s, which is fine. The effort was where it needed to be. The last 3 reps took a lot a grit to complete.

Cooled down 3.4 at a mostly honest cool down pace. Glad to get another tough one in.

Submitted my grades last night around 11. That was a bit ahead of last fall, which I think was just after 1 AM.

Saucony Kinvara 5 Blue (Vault) Miles: 15.00
Weight: 172.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Lunch: 6.8 miles, averaged 9:37. HR 129.

PM: 6.8 miles, averaged 9:36. HR 126.

Late: AIS, PT routine, and sit ups

Saucony ISO Freedom Miles: 6.80Saucony ISO Freedom Black/Green Miles: 6.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

PM: 8.2 miles, averaged 7:56. HR 156.

A little rough. Dehydrated.

Evening: 4 miles, averaged 9:46. HR 130.

Very light rain on both runs. Headed to Maine tomorrow for a week. Hoping to get something in in the morning.

Saucony ISO Freedom Black/Green Miles: 4.00Saucony Kinvara 5 Teal (Vault) Miles: 8.20
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles, averaged 8:11. HR 147.

Pre-Flight. Legs crabby the last two days. Did a quarter mile pickup at the end around 6’ pace.

Altra One V3 Blue 2 Miles: 7.00
Weight: 172.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

AM: 8 miles, averaged 8:45. HR 140.

PM: 6.3 milled, averaged 8:27. HR 142.

First few miles with Megan on morning run. It was 50 or so, which is well above normal in these parts. Sunset was 4:02 today.

Miles With Megan Miles: 2.00Altra Escalante Miles: 6.30Saucony ISO Freedom Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch: 8 miles, averaged 9:10. HR 130.

First few w/ Megan. We stayed up late with my Mom. I ate 5 or 6 meatballs and paid for the indigestion during the run and throughout the day. It turned cold again, but it was nice and sunny.

Miles With Megan Miles: 2.00Saucony Kinvara 5 Blue (Vault) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 10 miles, averaged 8:31. HR 140.

First few with Megan. Nice and sunny, but cold.

Miles With Megan Miles: 2.50Saucony Kinvara 5 Blue (Vault) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Knew it was likely.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Should have got out. First two days off in a row this year.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles, averaged 8:13. HR 156.

Dehydrated and diet has been garbage. Felt good to get out. First few with Megan. Quite cold. Back to Michigan tomorrow. We went ice skating and ice fishing with my nieces and nephews and my siblings. It’s been a long time since I’ve ice skated. The ice was perfect. Rare conditions in these parts. 6-7 inches of smooth black ice.

Have a mild but annoying cold. First one since February or March 2017 I think.

Miles With Megan Miles: 2.00Saucony Kinvara 5 Blue (Vault) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 8.5 miles, averaged 9:14. HR 140.

First 4+ with Megan. On my second loop I almost got nailed by a skunk. It was in launch mode, but didn't fire.

Thought I might have missed my blogiversary, but it is today and I was glad I didn't miss the run. We got back to the Detroit area around 4:00. We got a bit of snow in Maine this morning, so driving wasn't exactly relaxing. However, it did turn to rain farther down the interstate, which helped.

Miles With Megan Miles: 4.30Saucony ISO Freedom Miles: 8.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

Noon: 8 miles, averaged 8:05. HR 153.

Weight up from down week and holidays, but I expected that. We go back to school already at the end of this upcoming week. Break is far too short, but the long summers are pretty great.

PM: 7.3 miles, averaged 8:56. HR 142.

Still a bit of a cold, so I will likely not do the scheduled weekender this weekend and just get two easyish runs on.

Altra Escalante Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 7.30
Weight: 177.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: Off. Cold shifted and despite feeling ready to get some miles in I crashed a bit and layed around and ate some nutitious food and read. Took a nap to get some more rest.

PM: 15.6-mile ride. HR 139.

Decided with the sunshine and fact that I have been dying to get on my bike I figured I would just do a short one to test the bike (given that I haven't been on it since Bloomer Cx in October) and some cold weather gear. Most of my running stuff will work, but I need some shoe covers.

I did manage to avoid wiping out on the Clinton River Trail, which had light packed snow. The issue was that a service vehicle put some ruts down the trail and my front tire washed out. I managed to unclip and not go down. The second time it happened, my right calf cramped so hard from twisting I thought I tore something. Just a bad cramp. I can see why a fat bike would be adventageous.

Clothing/Weather Notes for Future Comparison: 36 degree, winds 10 to 15 MPH, humidity 52%, feels like 28 degrees. Wore hat, buff from Detroit 5k, helmet (which I took off without initially), Under Armor base layer, KLM non-thermal long sleeve jersey, and Ice Breaker running jacket (core and arms all good). Heavy gloves specific for cycling (liner gloves as the temp drops might be necessary). Runderwear, 2XU thermal running tights, and regular bibs. Socks = Darn Good light wool. Not warm enough. Probably 40+ would be okay. Jacket blocked wind fairly well, but cannot remember if it specifically is designed to block wind. I think with warmer feet I might be able to get into the low 30s as long as the wind isn't too strong.

Night: AIS and PT routine 

Cross Training Minutes 2018 Miles: 61.50Specialized Diverge Pro Miles: 15.60
Weight: 177.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Lunch: 8 miles, averaged 7:29. HR 165.

HR quite elevated, probably due to my cold. Legs felt smooth and powerful despite some muscle deadness from the bike.

PM: 6.4 miles, averaged 9:23. HR 156.

Megan and I went to the gym. HR still elevated. Did inclines of 1.5-4%. Did some strides. I will likely do a short end of year report. I will say it was a great rebuilding year and my most consistent. 15 total days off. 13 days completely off (still rode those days)

Happy New Year!

 

Altra One V3 Blue 2 Miles: 6.40Saucony Kinvara 5 Blue (Vault) Miles: 8.00
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
308.0334.8214.400.00357.25
Saucony Kinvara 5 Blue (Vault) Miles: 140.90Saucony Kinvara 5 Teal (Vault) Miles: 47.35Altra One V3 Blue 2 Miles: 36.40Cross Training Minutes 2018 Miles: 121.50Saucony ISO Freedom Miles: 48.80Altra One V3 Blue Miles: 3.50Altra Escalante Miles: 35.20Miles With Megan Miles: 25.35Saucony ISO Freedom Black/Green Miles: 24.20Altra One 2.5 Black Miles: 13.00Specialized Diverge Pro Miles: 15.60
Weight: 174.51
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