Of Mice and Marathons

Week starting Jan 13, 2019

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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

TBD

 

Gravel Races

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 50 Mile

Cyclocross

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: 30.90 Month: 172.80 Year: 1021.55
Miles With Megan Lifetime Miles: 445.35
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra Escalante Lifetime Miles: 499.75
Altra One V3 Blue Lifetime Miles: 271.30
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 355.70
Saucony ISO Freedom Lifetime Miles: 348.50
Saucony ISO Freedom Black/Green Lifetime Miles: 182.00
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 522.12
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 326.15
Cross Training Minutes 2019 Lifetime Miles: 305.00
Saucony Kinvara 6 Lifetime Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
94.7010.003.300.00108.00
Altra Escalante Miles: 18.40Saucony ISO Freedom Miles: 24.90Saucony ISO Freedom Black/Green Miles: 13.80Saucony Kinvara 5 Teal (Vault) Miles: 20.50Altra One V3 Blue 2 Miles: 12.40Cross Training Minutes 2019 Miles: 65.00Altra One V3 Blue Miles: 18.00
Weight: 174.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

Lunch: 8.3 miles, averaged 9:54. HR 126.

Felt really good. Cold and a little windy, but nice and sunny.

PM: 6.4 miles, averaged 10:09. HR 122.

Altra Escalante Miles: 6.40Saucony ISO Freedom Miles: 8.30
Weight: 174.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM: 8.3 miles, averaged 8:29. HR 141.

13F/-10.5C. I think these are he coldest temperatures I have run in since my last winter in Indiana. It wasn't bad, particularly given that the air was nice and still. I have been catching some sunrises, and I have been thinking of all the sunrises I have missed as a runner. I just don't like to get up and run early. Although not really that early, I have been getting up at a decent hour to get in my morning run before teaching. It feels good.

PM: 7 miles, averaged 9:24. HR 129.

Saucony ISO Freedom Black/Green Miles: 7.00Saucony Kinvara 5 Teal (Vault) Miles: 8.30
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.003.300.0016.40

AM/Lunch: 12.4 miles, averaged 8:03. HR 154


20 x 1' On/Off

Warmed up 4 miles. Cooled down 3. I did not have much turnover today. Barely 6' pace to start. Finished at 5:20 pace. I was a lot faster several weeks ago, but my legs are loaded with mileage.

PM: 4 miles in 45:40 on the treadmill. HR 128.

Ran extremely slow to keep HR down. Did a short set of weights after.

Pec flys 3 x 12 @ 50#; Chest press 3 x 12 @ 55#; Shoulder press 3 x 8 @ 50#; Pull down 3 x 12 @ 70#

Altra Escalante Miles: 4.00Altra One V3 Blue 2 Miles: 12.40
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

AM: 8.3 miles, averaged 10:16. HR 126.

Nice morning for a recovery run other than roads being extremely slick. Once I got to the park the gravel had nice grip. 

PM: 6.8 miles, averaged 9:34. HR 128.

Saucony ISO Freedom Miles: 8.30Saucony ISO Freedom Black/Green Miles: 6.80
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 8 miles easy to moderate to harder on the treadmill. HR 152.

Treadmill paces felt much harder than outside. Did a short set of weights: bicep curls 2 x 10 @ 70# and 1 x 10 @ 50#; Tri press 3 x 12 @ 50#; Bicep curl (machine 2) 3 x 12 @ 70#?

PM: 7 miles, averaged 9:14. HR 132.

Altra Escalante Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 7.00
Weight: 174.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: 65' Spin Class @ Oakland. HR 148. Avg Power 213 Watts.

I enjoyed the class. Figured it would make indoor training on the bike more managable. It did. Did some simulated climbing to start working those muscles for spring gravel races.

Lunch: 8.3 miles, averaged 9:07. HR 131.

PM: 5.3 miles, averaged 10:23. HR 123.

Took two naps today. The recovery kind, not the depressed and need to shut out the world kind. It was quite glorious.

Night: AIS and PT

Saucony ISO Freedom Miles: 8.30Saucony Kinvara 5 Teal (Vault) Miles: 5.20Cross Training Minutes 2019 Miles: 65.00
Weight: 174.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

PM: 18 miles in 2:32 on the treadmill. HR 157.

75’ @ Marathon Effort 

It snowed bit, so I wasn’t sure about the footing, so I hit the treadmill. Warmed up 4 slow miles with a progression at the end. I knew that the effort would be too high if I tried to mirror the road paces. Started at 8.0MPH to be conservative and worked down to 8.5MPH. It quickly became unsustainable, so I backed it off and dialed it in by heart rate, keeping it at 165 BPM. I almost pulled it at 12’, but refocused knowing I wouldn’t get my miles in otherwise. Ended up pleased to get through it. 

Skipped the scheduled long strides and just plodded out a 4-mile cool down for 18 total miles.

That’s a small mileage PR for the week. About 2-3 miles over one in November.

Night: AIS, PT, and push-ups

Altra One V3 Blue Miles: 18.00
Weight: 173.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
94.7010.003.300.00108.00
Altra Escalante Miles: 18.40Saucony ISO Freedom Miles: 24.90Saucony ISO Freedom Black/Green Miles: 13.80Saucony Kinvara 5 Teal (Vault) Miles: 20.50Altra One V3 Blue 2 Miles: 12.40Cross Training Minutes 2019 Miles: 65.00Altra One V3 Blue Miles: 18.00
Weight: 174.31
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