Of Mice and Marathons

Week starting Feb 28, 2016

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: 0.00 Month: 196.30 Year: 2279.75
Newton Flat 5 Lifetime Miles: 198.50
Miles With Megan Lifetime Miles: 507.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 376.80
Altra Escalante Lifetime Miles: 536.65
Altra One V3 Blue Lifetime Miles: 365.50
Altra One V3 Blue 2 Lifetime Miles: 380.00
Specialized Diverge Pro Lifetime Miles: 1301.80
Saucony ISO Freedom Lifetime Miles: 533.20
Saucony ISO Freedom Black/Green Lifetime Miles: 291.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 688.77
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 604.65
Cross Training Minutes 2019 Lifetime Miles: 3652.50
Saucony Kinvara 6 Lifetime Miles: 91.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.550.005.004.7592.30
Kinvara 5 Black/White 2 Miles: 22.00Saucony ISO Triumph Miles: 34.00Nike Zoom Streak LT2 Miles: 25.00New Balance Zante Miles: 11.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Forbidden Drive and Schuylkill River Trail - 22 miles easy to moderate (7:32 avg) HR 153

Around 60 degrees and sunny. I took my shirt off for a stretch. Some kids thought I looked like Jesus (my hair and beard are a bit unruly currently). I felt really good and strong. My best regular long run in some time. Felt really solid through 20-21 miles, then I was getting tired but could have kept going. As is my pratice no fuel before or during (other than coffee).

Kinvara 5 Black/White 2 Miles: 22.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles slow. HR 129.

I'm very tempted to run Sugarloaf again. It's two weeks after Broad Street and the times have been pretty slow the last two years. There's a small amount of cash up for grabs.

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.005.000.5013.00

AM: Springside Track - 13 miles. HR 153.

TRACK WORKOUT

8K tempo in 29:42 (5:58 avg), 400 jog, 4 x 200

6:01.8, 5:57.1, 5:54.1, 5:54.6, 5:53.3

37.1, 36.3, 35.7, 34.4

A little slower than I wanted. I figured 5:50 would be about right (10 seconds slower than mile repeat average) starting around 5:55 finishing at ~5:45. I just didn't have any turnover today. This is why I need 2 easy days between workouts. Effort felt right. HR was over 180 the last three miles if my monitor was correct. I think it was wonky as I was hitting 200+ on my 200s but I didn't take much recovery after the tempo even though I was crawling.

Nike Zoom Streak LT2 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM/Lunch: 10 miles. HR 132.

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM: 11.3 miles easy to moderate and hilly - averaged 7:32. HR 149.

PM: 4 miles on the treadmill. Did some strides and hill sprints.

+ stretching, core, and pushups (~115 on the day in 3 sets)

Kids in the park have been calling me Jesus. I have no idea what they are talking about.

New Balance Zante Miles: 11.30Saucony ISO Triumph Miles: 4.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.004.2512.00

AM/Lunch: Springside Track - 12 miles, averaged 7:35. HR 148.

TRACK WORKOUT

5 x 1200 (400 jogs) + 4 x 200 (200); 4 up/2 down

4:01.1, 4:01.2, 4:01.2 4:01.3, 3:59.9         

200s

35.6, 35.6, 34.8, 35.2

A good workout today. My goal was 4:00 but mostly because it was a nice round number and it's 5:20 1600 pace or about 5:22 mile pace or ~16:40 5k pace. My average was just barely under 4:01. After my workout last week I figured starting around 4:03 and maybe getting under 4:00 at the end would be good. Stayed very consistent overall even if a 400 was around 1:22ish here and there.

Nike Zoom Streak LT2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM/Lunch: 10 miles old man pace. Slower actually given that an old guy passed me. HR 129.

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

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.550.005.004.7592.30
Kinvara 5 Black/White 2 Miles: 22.00Saucony ISO Triumph Miles: 34.00Nike Zoom Streak LT2 Miles: 25.00New Balance Zante Miles: 11.30
Weight: 0.00
Debt Reduction Calculator


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