Of Mice and Marathons

Week starting Feb 24, 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

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: 15.30 Month: 192.40 Year: 1592.75
Newton Flat 5 Lifetime Miles: 116.70
Miles With Megan Lifetime Miles: 461.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 249.10
Altra Escalante Lifetime Miles: 524.25
Altra One V3 Blue Lifetime Miles: 299.80
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 781.70
Saucony ISO Freedom Lifetime Miles: 448.00
Saucony ISO Freedom Black/Green Lifetime Miles: 239.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 612.02
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 498.75
Cross Training Minutes 2019 Lifetime Miles: 1823.50
Saucony Kinvara 6 Lifetime Miles: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.0518.009.000.00105.05
Altra One V3 Blue Miles: 15.50Saucony ISO Freedom Miles: 12.80Saucony Kinvara 5 Blue (Vault) Miles: 27.20Altra Escalante Miles: 7.30Altra One V3 Blue 2 Miles: 9.00Saucony Kinvara 5 Teal (Vault) Miles: 23.00
Weight: 172.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 8.5 miles on the treadmill in 75:23. HR 139.

Picked up the effort the last 15'. Sweaty. Was going to run again, but didn't. Winds today were 20-30 MPH with gusts in the 40-60MPH range. I wasn't going to deal with that. Give me single digits or under and I'm just fine. Wind ticks me off.

9 weeks to the marathon. I have a lot of work still left to do to sharpen up and get marathon pace down. If I had to run one in two weeks, I imagine breaking 2:50 would prove difficult. I'd like to be 2:43-2:45, but I came to the conclusion that this might be a "rebuilding marathon," which was not a pleasant thought. Quite enjoying the training though.

Just saw on Strava that Jason Butler of Oklahoma (formerly on the blog) just broke the 45-49 National 50k Record on the roads. He ran 3:09:26, which is 6:03 pace. His marathon PR is around 2:31/2:32 or just under 5:50 pace.

Altra One V3 Blue Miles: 8.50
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: Off.

Got up and wasn't dealing with the weather. Two more hours of sleep was a easy choice.

Evening: 10.25 miles, averaged 8:57. HR 135. Did some strides.

Latest I have been out running in a while. Got home and relaxed a bit after a stressful afternoon. Took a nap and didn't want to get up, but got it done. Felt better on the latter half of the run.

 

Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.009.000.0022.30

AM: 4.3 miles, averaged 9:54. HR 123.

Moved workout to afternoon as we had department awards at lunch. Didn’t want to get up, but figured a short shuffle might be good.

PM: 18 miles, averaged 7:17. HR 157.

9 x 1 Mile @ Half Marathon Effort w/ 3' Honest Recovery

Took my car in for some service and it took longer than I thought. As such, I was going to move the workout to tomorrow, but we have snow coming in and it wouldn't work. Got out and got it done.

Wamred up 3.3 or so with some really weanie strides. Didn't feel great and thought I might just skip it, but worked into it. I figured I would start conservatively as it has been a LONG time since I have done mile repeats and certainly not this many (usually 6 x 1 mile with 2-2:30 recovery as slow as necessary). First mile felt clunky but I have felt clunky all day. Worked into it and felt pretty solid.

I ran most of it in the dark on a 1-mile loop. I actually turned the average pace/lap pace screen on for the first time since I have had the watch (15 months) just to keep on top of the pace and the recoveries. Worked out fine.

Going into the workout I felt a lack of confidence I have been feeling the last 10-14 days, but I felt decent about this workout. Good volume and some faster full miles that I haven't been doing. A good turning point back to the optimism of the first 6 weeks of the new year.

Recoveries were just about 8' pace or a bit below.

Splits: 6:15, 6:06, 6:04, 6:02, 6:02, 6:00, 5:58, 5:52, 5:51 (6:01 Average)

Cooled down to 18 miles.

 

Saucony ISO Freedom Miles: 4.30Saucony Kinvara 5 Blue (Vault) Miles: 18.00
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: Off. Slept in.

PM: 8.5 miles, averaged 10:24. HR 122.

Saucony ISO Freedom Miles: 8.50
Weight: 170.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM: 9.2 miles, averaged 10:14. HR 127.

Stayed up too late last night for a week night. Felt sluggish this morning, but it was nice and sunny. Some snow covered roads and walks, but some decent clear stretches.

PM: 7 miles in 61’ on the treadmill. HR 150.

Did some strides to prep for hill blasts but was running short on time. Felt a little rough.

Altra One V3 Blue Miles: 7.00Saucony Kinvara 5 Blue (Vault) Miles: 9.20
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

Noon: 9 miles on the treadmill. 8 x 8" Hill Blasts

Weights after: Pec flys 3 x 12 @ 70#; Chest press 3 x 12 @ 70# ; Pull downs 3 x 12 @ 70# ; Rows 1 x 15 @ 30# & 2 x 15 @ 45#; Shoulder press: 3 x 15 @ 30#

PM: 7.3 miles, averaged 9:54. HR 129.

Altra Escalante Miles: 7.30Altra One V3 Blue 2 Miles: 9.00
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0018.000.000.0023.00

PM: 23 miles, averaged 7:08. HR 164.

18-Mile Moderate Tempo (6:41 Average)

3 up/2 down

Pretty much the same workout as last week but supposed to be 35 seconds slower than marathon effort. This was pretty much marathon effort. The overall effort was about the same as last week, but I think I felt better this week and I also ran about 13 seconds faster for the tempo. I figured 6:48/6:50 would be good.

I didn't feel great and had a bit of dense malcolored congestion, which seems odd given that I haven felt sick. The last 3-5 miles felt like the closing miles of a marathon. These long tempos just above to right at marathon effort are very challenging, but I am convinced they are some of the best workouts you can do, though I would like to see one of the blog classics (a 10 + 10) thrown in.

The idea over the next several weeks leading into the race is to run just about marathon pace and just under (about 10-15 seconds per mile).

Got through the workout and notched another 20+ miler, of which I think I have about as many currently as I usually do in an entire buildup.

Tempo Splits: 7:00, 6:51, 6:44, 6:41, 6:41, 6:41, 6:36, 6:38, 6:38, 6;35, 6:386:36, 6:38, 6:40, 6:37, 6:38 6:40, 6:37 (6:41 average)

 

 

Saucony Kinvara 5 Teal (Vault) Miles: 23.00
Weight: 174.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.0518.009.000.00105.05
Altra One V3 Blue Miles: 15.50Saucony ISO Freedom Miles: 12.80Saucony Kinvara 5 Blue (Vault) Miles: 27.20Altra Escalante Miles: 7.30Altra One V3 Blue 2 Miles: 9.00Saucony Kinvara 5 Teal (Vault) Miles: 23.00
Weight: 172.86
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