Of Mice and Marathons

Week starting Jan 31, 2016

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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: 12.70 Month: 116.10 Year: 3279.34
Miles With Megan Lifetime Miles: 416.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Cross Training Minutes 2018 Lifetime Miles: 4094.80
Altra One 2.5 Black Lifetime Miles: 498.85
Altra Escalante Lifetime Miles: 359.75
Altra One V3 Blue Lifetime Miles: 187.10
Altra One V3 Blue 2 Lifetime Miles: 272.30
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 129.60
Saucony ISO Freedom Black/Green Lifetime Miles: 70.50
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 167.22
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 111.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.708.003.101.1580.95
Kinvara 5 White/Black Miles: 17.00Saucony ISO Triumph Miles: 18.50Saucony Fastwitch 7 Miles: 8.00New Balance Zante Miles: 13.00Saucony Ride 7 Miles: 13.20Kinvara 5 Black/White 2 Miles: 11.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

Lunch/PM: Flourtown Tempo Loop - averaged 7:43. HR 155.

4.5 up/4.5 down.

8-mile aerobic builder in a bit over 53 minutes (6:37 average). HR 166.

6:41 (162), 6:41 (165), 6:42 (166), 6:37 (167), 6:35 (167), 6:36 (168), 6:36 (167), 6:29 (169)

A beautiful day, sunny and around 50 degrees. Tempo was quite slow and I felt like I had zero turnover and my feet felt like they were jackhammering the pavement. I like to get around 6:30 or under for these but I just couldn't move my legs. It's a start.

Kinvara 5 White/Black Miles: 17.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM/Lunch: 10 miles slow. HR 139.

PM: 30 minutes on the elliptical. Stretching, core, and pushups.

I had dinner all prepped so I snuck in a strength session. I got a comped entry for the Love Run Half Marathon, which was a nice savings even if their "elite" definition is generous. I just hope I don't embarrass myself like I did last spring by running 1:20. I can't tell if I can get in PR shape but I am going to try. If I were arrogant, given that it is 9-10 weeks away, I would say my goal is sub-75 minutes but it's too early for that. The course is on similar terrain as the Rock and Roll half so I will be on familiar ground.

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM/Lunch: Treadmill - 8 miles moderate. HR 161. Did some strides in the last 15 minutes.

One of the nicest days of the year but I was short on time so I hit the gym. And I'm still technically late. Hard workout tomorrow of aggressive 2 minute repeats

Saucony Fastwitch 7 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.003.101.1513.00

Am/Lunch: Flourtown Tempo Loop - 13 miles. HR 155. Warmer and rainy.

30 minutes up/30 minutes down

45 minute fartlek of 6 (3 min LT/1 min easy/1 min hard) [3 minutes easy between sets]

Averaged 5:48 for the 3 minute segments (started at just under 6:00 and worked down to 5:40)

Averaged ~5:12 for the 1 minute segments (started at 5:24 worked down to 5:00 pace)

Workout went quite well. I hit the 1 minute segements pretty hard (they were all flat) while the 3 minute segments had some ups and downs to make them a little more challenging. I'll extend this out to eight reps next time then ten the time after that.

New Balance Zante Miles: 13.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM/Lunch: 8.5 miles slow. HR 134.

PM: 30 minutes on the elliptical. Stretching, core, and weights

Saucony ISO Triumph Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM/Lunch - 13.2 miles easy with some hard hills. Did some strides at the end. HR 147.

Saucony Ride 7 Miles: 13.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

PM: 10 miles moderate (7:34 pace) w/ few strides. Finished with 10 x 15-second hill sprints.

+ Stretching. Usual pushups before and after.

Kinvara 5 Black/White 2 Miles: 11.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.708.003.101.1580.95
Kinvara 5 White/Black Miles: 17.00Saucony ISO Triumph Miles: 18.50Saucony Fastwitch 7 Miles: 8.00New Balance Zante Miles: 13.00Saucony Ride 7 Miles: 13.20Kinvara 5 Black/White 2 Miles: 11.25
Weight: 0.00
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