Of Mice and Marathons

Week starting Feb 10, 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: 69.00 Month: 150.00 Year: 1266.55
Miles With Megan Lifetime Miles: 449.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra Escalante Lifetime Miles: 514.05
Altra One V3 Blue Lifetime Miles: 275.30
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 538.40
Saucony ISO Freedom Lifetime Miles: 387.90
Saucony ISO Freedom Black/Green Lifetime Miles: 205.80
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 583.02
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 415.45
Cross Training Minutes 2019 Lifetime Miles: 959.00
Saucony Kinvara 6 Lifetime Miles: 17.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.200.006.400.0091.60
Saucony ISO Freedom Miles: 20.30Saucony ISO Freedom Black/Green Miles: 6.50Saucony Kinvara 5 Blue (Vault) Miles: 33.30Altra One V3 Blue Miles: 17.00Altra Escalante Miles: 14.50
Weight: 171.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

Noon: 8.3 miles, averaged 10:13. HR 115.

PM: 6.5 miles, averaged 10:22. HR 118.

Started snowing a bit in the evening. I was just remarking how nice it was without any.

Saucony ISO Freedom Miles: 8.30Saucony ISO Freedom Black/Green Miles: 6.50
Weight: 170.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM: Off. 

Decided to sleep in. Probably should have just got up because I was apparently having nightmares and thrashing around and poor Megan was sleeping on the floor.

PM: 11.3 miles, averaged 9:10. HR 130.

Roads were in decent shape. Another round of snow and ice tonight,

Saucony Kinvara 5 Blue (Vault) Miles: 11.30
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.006.400.0017.00

PM: 17 miles in 2:16 on the treadmill. HR 152.

10 x 4' On/3' Off

Workout was supposed to be 10 x 4' on @ 10-mile effort with 3' floats @ 8' per mile. I wasn't able to keep the recoveries at that pace. I can never really float anything other than marathon pace and that is usually a mile recovery at 8' pace in the middle of a 4-3-2-1 long run.

The roads were mess, so I had to wait until early afternoon to even be able to drive anywhere. Warmed up 4.6 slow with some strides. It was a touch warm in the gym. I was planning to start @ 9.5 and work down, but for some reason changed to 10 MPH out of the gate. It was too hard to sustain, especially trying to keep the recoveries decent. I did 2 at 10MPH and backed off to 9.5 for the next 4-5, and then started working back down. The next 1-2 @ 9.6 MPH and the last two (I think) were back at 10MPH + (I put a little mustard on the last half of the last interval). Cooled down 3 miles.

Solid effort. I am now able to hold roughly goal marathon pace for a lot longer on the treadmill. It's still much easier on the roads with cooler temperatures.

Drank a lot of fluids during the workout again. 40-50 oz I think.

Altra One V3 Blue Miles: 17.00
Weight: 171.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: 6.4 miles in 65:30 on the treadmill. HR 117.

A little more snow, so I went to the gym. I did not want to be out on the roads with cars. Ended up not getting enough time for my typical 8ish miles, but I will likely just flip my runs today.

PM: 8.1 miles in 80' on the treadmill. HR 119.

Altra Escalante Miles: 14.50
Weight: 171.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Off.

Slept in a bit and lay in bed for a while. 

PM: 12 miles, averaged 8:31. HR 134.

Slushy and wet but nice run.

Night: AIS, PT, push-ups 

Saucony ISO Freedom Miles: 12.00
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

PM: 22 miles, averaged 7:16. HR 155.

16-Mile Light Tempo/Moderate Tempo

The plan was slightly longer than last week and to stick with the prescribed effort. It was quite windy out of the west at 18MPH+ and icy in places, so everything went well overall. Warmed up 3 miles and hit my winter tempo loop, which is mostly concrete for some marathon leg prep. Wanted to stay aroun 7' pace or a touch faster and not press. I was getting tired toward the end but that was partially because it was getting late and I hadn't eaten anything.

Started around 7:08 and just ran most of the first half around 7 flat. Ran some in the 6:40s and 6:50s and those felt not exactly easy but like I could run that pace for a very long time. Longer than a marathon for sure. Even though the wind was zapping me I just kept the effort and didn't fight it. I am glad I wasn't doing a full-fledged tempo. The wind would have hurt a lot more. Averaged about 6:55 for the 16 miles. HR started to creep into marathon effort a bit, but I never felt like I was quite at marathon effort. Cooled down 3 miles.

Nice to get this one in early. We are headed to Toledo to see Megan's parents and watch a basketball game. I wanted to make sure I got this in in case running is light tomorrow.

 

Saucony Kinvara 5 Blue (Vault) Miles: 22.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: off.

Will likely be a day off, but might run when we get home.

PM: Off.

47 days on. Ate a tremendous amount of sweets. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.200.006.400.0091.60
Saucony ISO Freedom Miles: 20.30Saucony ISO Freedom Black/Green Miles: 6.50Saucony Kinvara 5 Blue (Vault) Miles: 33.30Altra One V3 Blue Miles: 17.00Altra Escalante Miles: 14.50
Weight: 171.52
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):