Of Mice and Marathons

Week starting Jan 06, 2019

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJason D's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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: 14.60 Month: 210.90 Year: 2294.35
Newton Flat 5 Lifetime Miles: 198.50
Miles With Megan Lifetime Miles: 511.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 376.80
Altra Escalante Lifetime Miles: 536.65
Altra One V3 Blue Lifetime Miles: 365.50
Altra One V3 Blue 2 Lifetime Miles: 380.00
Specialized Diverge Pro Lifetime Miles: 1301.80
Saucony ISO Freedom Lifetime Miles: 533.20
Saucony ISO Freedom Black/Green Lifetime Miles: 295.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 688.77
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 615.25
Cross Training Minutes 2019 Lifetime Miles: 3652.50
Saucony Kinvara 6 Lifetime Miles: 91.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.2011.003.000.0091.20
Specialized Diverge Pro Miles: 25.70Saucony ISO Freedom Miles: 16.20Cross Training Minutes 2019 Miles: 88.00Saucony ISO Freedom Black/Green Miles: 6.80Saucony Kinvara 5 Blue (Vault) Miles: 32.50Altra One V3 Blue 2 Miles: 21.00Altra Escalante Miles: 6.20Saucony Kinvara 5 Teal (Vault) Miles: 8.30
Weight: 175.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Noon: 8 miles, averaged 9:46. HR 135.

Monday to Sunday = 104 miles. Could set a mileage PR, but I think I will ride this afternoon.

PM: 25.7-mile ride. HR 150.

Did some laps of Stony Creek as I have been told the gravel is in poor condition currently. Decent effort. Harder than I should have after a 20 miler. My bike muscles were very sore when I got off the bike. TONS of deer. I saw a group of 6 or 7 and a few other smaller groups as I looped the lake.

Specialized Diverge Pro Miles: 25.70Saucony ISO Freedom Miles: 8.00Cross Training Minutes 2019 Miles: 88.00
Weight: 172.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 8.2 miles, averaged 8:49. HR 142.

Windy and blowing frozen precipitation.

PM: 6.8 miles, averaged 9:21. HR 135.

Cold rain. Likely one of the least fun weather days I’ve had in a while with this double whammy. Cold feels like it’s lifting. HR coming down.

Night: AIS and PT routine

Saucony ISO Freedom Black/Green Miles: 6.80Saucony Kinvara 5 Blue (Vault) Miles: 8.00
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

AM/Lunch: 12 miles, averaged 7:57. HR 156.

3-Mile Tempo

First faster workout in 3 weeks. Definitely shocked the system. Definitely still sick as this was the faster end of what I was going for 70' a month ago. I'll take it for today. Felt decent through mile 2 and then struggled, and really tied up the last quater mile. Just under 19'. Workout was supposed to be 20' but I cut it at 3 miles.

Splits: 6:17, 6:17, 6:20 (HR 178)

Warmed up 4 miles w/ strides. Cooled down 5 miles.

PM: 4 miles in 41:30 on the treadmill. HR 141.

Did some weights after. Tried a Planet Fitness that was closer, but the treadmills are way too close. It was busy but Megan reminded me the Eve-ers would be out in full force.

For future reference and present accountability:

Chest press 3 x 12 @ 40#; Row 3 x 10 @ 40#; Pull down 2 x 12 @ 40#& 1 x 12 @55#; Shoulder press 3 x 10 @ 40# (horizontal grip); Pec flys 3 x 12 @ 40#

 

Altra One V3 Blue 2 Miles: 12.00Saucony Kinvara 5 Blue (Vault) Miles: 4.00
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

AM: 8.2 miles, averaged 10:08. HR 128.

Was able to keep HR under 130, which should mean my cold is continuing to lift. Wind an blowing snow showers.

PM: Off.

It was cold and nasty windy. Megan was going out after a meeting for happy hour with her colleagues and asked if I wanted to go, so I caved. I should have a decent week still even with no double on Friday as we are going to Dearborn to have dinner with one of my colleagues.

Saucony ISO Freedom Miles: 8.20
Weight: 175.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Am/Lunch: 9 miles on the treadmill

8 x Hill Blasts w/ 3' Walkabout

It was cold and windy and didn't feel like walking around in the cold, as the last time I did this workout it was warmer, but still had to put my hands down my compression shorts to keep warm. The treadmill worked okay. I did them at 5-6%, but I had to really ramp up the belt speed as the incline tends to slow the belt down. Got the right 'pop' after some fussing around. Didn't feel great on the warmup. Cooled down at a very easy pace.

PM: 6.2 miles, averaged 10:03. HR 131.

Altra Escalante Miles: 6.20Altra One V3 Blue 2 Miles: 9.00
Weight: 175.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

AM: 8.3 miles, averaged 8:42. HR 137.

PM: Off.

Cold this morning (18 degrees). Megan and I are going to Dearborn this evening for dinner with a colleague.

Apparently there is a Planet Fitness going in directly behind us in the old Hollywood Markets building. It's about a two minute walk at most. I guess if we have to live where we are for another year and a half, having a gym that close is a bonus (our complex gym is terrible.

Saucony Kinvara 5 Teal (Vault) Miles: 8.30
Weight: 175.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5011.000.000.0020.50

Lunch/PM: 20.5 miles, averaged 7:19. HR 158.

11-Mile Tempo @ Marathon Effort + 6 x 45" Strides

Warmed up 4 miles. I felt solid on the warmup. First mile in 8:xx, which usually signals my legs are going to be ready to roll. All links in mechanical chain feel very good currently. The schedule called for 70' @ marathon effort, but I figured I would just round off the miles if I was doing okay.

Somewhat slow to start, but the effort was right. Got tired toward the end, but I think that was because my legs haven't done any sustained longer effort since before Christmas. I didn't feel completely gassed at the end of the tempo, but I was tired. I still managed my fastest split without burying myself. Effort was high marathon effort, but not out of the zone.

Splits: 6:41, 6:41, 6:33, 6:33, 6:33, 6:33, 6:30, 6:32, 6:28, 6:29, 6:14 (6:31 Avg)

Jogged about 5' and did my strides with equal distance back to starting point. They weren't fast, but smooth and controlled. Cooled down 3.4.

This is a good place to be 15 weeks out from a marathon. I expect to repeat this workout for a handful of weeks to get the pace down before moving into other workouts that should help me get more comfortable with ~6:00 pace.

Night: AIS and PT

Saucony Kinvara 5 Blue (Vault) Miles: 20.50
Weight: 175.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.2011.003.000.0091.20
Specialized Diverge Pro Miles: 25.70Saucony ISO Freedom Miles: 16.20Cross Training Minutes 2019 Miles: 88.00Saucony ISO Freedom Black/Green Miles: 6.80Saucony Kinvara 5 Blue (Vault) Miles: 32.50Altra One V3 Blue 2 Miles: 21.00Altra Escalante Miles: 6.20Saucony Kinvara 5 Teal (Vault) Miles: 8.30
Weight: 175.01
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com