Of Mice and Marathons

Week starting Feb 03, 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
98.454.007.750.00110.20
Saucony ISO Freedom Miles: 17.00Saucony Kinvara 5 Blue (Vault) Miles: 25.40Altra One V3 Blue 2 Miles: 10.00Altra Escalante Miles: 13.60Altra One V3 Blue Miles: 7.00Saucony Kinvara 5 Teal (Vault) Miles: 28.90Saucony ISO Freedom Black/Green Miles: 8.30
Weight: 171.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Lunch: 8.7 miles, averaged 10:03. HR 128.

Upper 40s. What a mess: slush, snow, puddles, etc. The park was not runable due to ice, mud, etc.

PM: 6.4 miles, averaged 9:57. HR 125.

Wore a t-shirt. It was quiet given the Super Bowl, which I would like to have watched but I had dinner and food prep and class planning to do.

Saucony ISO Freedom Miles: 8.70Saucony Kinvara 5 Blue (Vault) Miles: 6.40
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Off.

Got up at my intended time, fed the cats, and went back to bed. Didn't sleep that well after, so I should have just went out.

PM: 10 miles, averaged 9:06. HR 130.

Rainy and windy but not too cold. Legs were dead.

Altra One V3 Blue 2 Miles: 10.00
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.006.750.0019.00

Noon: 19 miles, averaged 7:59. HR 148.

20 x 2' On/Off

Warmed up trying to decide which spot I wanted to do the workout. I did not want to do fast stuff on concrete, so I went to the park, which was runnable but not ideal footing for faster stuff, so I popped back on into the neighborhood and did it on a 1-mile square I marked out when we first got here. 4 miles up with strides.

Workout went quite well, but not as fast as I would like to be but it is as fast as I am. I can run forever and I can run a long time between 6:40-6:15 pace, but I really can't sustain sub-6 for very long it seems. Marathon training and 100-mile weeks I surmise.

Cover 6.75 miles in the 40 minutes, so just under 6' pace or about 10-15 seconds faster than marathon goal pace. Cooled down 4.25 miles.

I slept 12 hours last night. I worried it was the onset of a depressive episode, but I think I was just beat and my body told me to rest.

Saucony Kinvara 5 Blue (Vault) Miles: 19.00
Weight: 170.80
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.000.0014.90

AM: 8.3 miles, averaged 10:13. HR 123.

Didn't sleep well or much, but felt good for a recovery day. Ice pelting the window woke me up. I was going to head to the gym as the roads were rough in places, but the temp was coming up so I figured it was safer to drive later. With my Katoolas the footing was no problem. A thick layer of clustered sleet, so it wasn't smooth. Sidewalks on campus were very slippery. Students (and I) sliding everywhere. One student behind me fell.  

PM: 6.6 miles in 65' on the treadmill. HR 127.

Did captain's chair and weights after. Pec Flys 3 x 15 @ 60#; Chest Press 3 x 12 @ 70#; Pull Downs 3 x 15 @ 75#; Seated Rows 4 x 15? @ 55#

Night: AIS and push-ups 

Altra Escalante Miles: 6.60Saucony ISO Freedom Miles: 8.30
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM: 8.3 miles, averaged 9:41. HR 125.

Pretty icy at the park. Should have stayed on the roads, but any sidewalks would have been even worse. A weird, wet fog rolled through. It made my perception almost hallucinatory to look into. Got a solid night of sleep. Felt decent but slow on the run.

PM: 7 miles on the treadmill.

8 x 10" Hill Blast w/ 3' Walkabout Recovery

5-mile progression from 6.0 to 9.5 up to 10.0. Hill Blasts. 2-mile cool down. Felt good to get the arms swinging and knees up. I skipped this one last week.

Altra One V3 Blue Miles: 7.00Saucony Kinvara 5 Teal (Vault) Miles: 8.30
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM/Lunch: 8.3 miles, averaged 8:55. HR 129.

Very windy.

PM: 7 miles in 70' on the treadmill. HR 130.

Kind of grumpy. Accidentally hit the Stop button, which always drives me insane. Rest and after 25' or so, I played a game of changing the incline any time the song changed. Worked well. I started at 1.5% as I always do and increased .5% until I hit 7%. Good for working your knee drive/lift. Felt better after.

Altra Escalante Miles: 7.00Saucony ISO Freedom Black/Green Miles: 8.30
Weight: 171.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.604.001.000.0020.60

Noon: 20.6 miles, averaged 7:21. HR 153.

14-Mile Progression

The workout was supposed to be 14 miles at 40 seconds slower than marathon effort, which I assumed was just "moderate," or not quite into easy end of marathon effort but around or slightly faster than honest easy. It started about right and then I just clicked stuff off and pushed the last 4-5 miles and felt strong even in the sloppy areas of the park with mud. 3 mile warm up, then 14 miles starting at 7:26 and working down to 6:00 for the final mile, then 3.6 miles down.

Progression Portion: 7:26, 7:26, 7:11, 7:13, 7:06, 7:03, 6:56, 6:46, 6:45, 6:29, 6:24, 6:20, 6:13, 6:00

Felt quite strong today even with lots of miles in the legs and a lot of climbing yesterday afternoon/evening. I felt like I was holding back most of the workout. The last mile was fairly tough, but not a killer. HR was 173 on that one so not really working too hard.

Megan and I are headed to Ypsilanti to meet some friends. I am going to have a ridiculous burger I would imagine.

Saucony Kinvara 5 Teal (Vault) Miles: 20.60
Weight: 171.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
98.454.007.750.00110.20
Saucony ISO Freedom Miles: 17.00Saucony Kinvara 5 Blue (Vault) Miles: 25.40Altra One V3 Blue 2 Miles: 10.00Altra Escalante Miles: 13.60Altra One V3 Blue Miles: 7.00Saucony Kinvara 5 Teal (Vault) Miles: 28.90Saucony ISO Freedom Black/Green Miles: 8.30
Weight: 171.66
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