Of Mice and Marathons

Week starting Mar 09, 2014

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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 Racing Schedule 2018

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

December 1: Le Frost Cross Cyclocross Race

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: 53.60 Month: 245.15 Year: 2304.21
Miles With Megan Lifetime Miles: 387.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 150.25
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 71.90
Cross Training Minutes 2018 Lifetime Miles: 3130.00
Altra One 2.5 Lifetime Miles: 530.75
Altra One 2.5 Black Lifetime Miles: 386.55
Altra Escalante Lifetime Miles: 273.10
Altra One V3 Blue Lifetime Miles: 152.70
Altra One V3 Blue 2 Lifetime Miles: 135.30
Specialized Diverge Pro Lifetime Miles: 37.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.132.008.000.0095.13
Newton Gravity LE Miles: 33.00Saucony Kinvara 2 Miles: 10.25Newton Distance Elite Miles: 14.00Newton Trainer 4 Miles: 12.00Saucony Kinvara 2 (2) Miles: 9.25Newton MV2 (Black) Miles: 16.63
Weight: 170.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.001.000.000.0024.00

Long Run - 24 miles, averaged 7:23. w/ mile 24 mostly uphill @ 6:26 (hard closing .25). Tried to design the course with a mix of some downhills, flats, and uphills with some climbs later in the run (2-4 and 13-18) and an rolling uphill mile to finish it off.

I did not think I had the energy to thrown in the Bam mile at mile 21, so I coasted some steepish downhills and then ran the last mile at a end-of-race effort for the last quarter after trying to push. This is not as fast as I wanted, but it was an empty tank/no fuel during run and it is within 60-70 seconds of goal marathon pace, so no need to complain. I'm glad to have this one in the books.

Newton Gravity LE Miles: 24.00
Weight: 170.90
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: North side - 6 miles, averaged 8:24.

Thankful for a thickish heel in my Kinvaras. Stepped on a broken bottle that stuck into my shoe. Good thing I have the proprioception of a Kenyan ninja and didn't step down again. Plenty of room to run in the road, such is why I have been running those streets with little to no traffic. Not sure why I went down the sidewalk.

PM: North side - 6 miles, averaged 7:54

Saucony Kinvara 2 Miles: 6.00Newton Distance Elite Miles: 6.00
Weight: 170.90
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

H-Bomb Loop - 12 miles, averaged 7:23. Did a few strides.

Well, actually the loop looks more like a 9-volt on a string. I didn't want to wait for the train. Longer version of the fire cracker and dynamite loop, but same idea with a bit of "creativity" on the bottom. Reminded me of the nuclear core on h-bomb in the 5th season of Lost (I'm doing a rewatch).

65 degrees! Snow tonight and tomorrow! Boo! :(  I don't want to do my last workout before my half in the snow on Thursday. I spiked my ankle pretty good with my screw shoes and I'd like it to heal, but I will do what needs to be done, even if I have to move it to Friday and cut my long run/workout for Sunday way back.

Late: 35 minutes of rolling, stretching, and core

Newton Trainer 4 Miles: 12.00
Weight: 172.90
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

North side - 9.25 miles, no watch.

Slushy, windy, puddles. Bit of a change from yesterday. Enjoyed the run when I was squinting in the wind and snow like a pirate.

I've been going back and forth about my big HMGP workout for tomorrow. Traditionally, I have run a version of the Hanson Brothers' tweaked for half marathoners who run above cutting down to LT pace and it has served me well, meeting or exceeding (significantly at times) workout paces in the actual race. I also did 3 x 2.5 miles before Indy this fall but never got to see how it paid off (it is definitely harder than the Hansons' version). I also like the idea of repeating the 3 x 15 minute workout I did a few weeks ago (going by feel again) to see if I can knock a few seconds off that. Given current fitness the 3 x 15 minutes is harder than the first two. But I need to think about recovery as well.

Pre-bed: 15 minutes of stretching w/ 50 or so pushups

Saucony Kinvara 2 (2) Miles: 9.25
Weight: 170.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.880.008.000.0020.88

AM: 4 x 2 miles w/ strict 3:00 recovery jogs and a direct 200m tag. This is one I adopted and modified from the Hanson Brothers. I've used it 4 times I think and have had great success with it. This is almost 13 seconds faster than when I ran it in September before I ran my PR at Philly RnR. It was around 13 degrees, so I was in tights and screws shoes just to be safe (tar was 99% dry and ice free as it turned out). Warmed up 4.25 miles w/ half mile @ MP, a few light pace strides around 10k pace, and into the workout.

First set: 5:53, 5:55

Second set: 5:53, 5:56

Third set: 5:52, 5:54

Fourth set: 5:55, 5:54 (5:53/5:54 average)

Tag was 36.5 (5:02 pace). I was pretty much done and didn't have much of a kick. Recovery jogs were 8:30-9:00. 3.25 mile cool down.

The rest was shorter than normal (usually 3:00-3:30) and it caught up with me. The effort got high at the end, but I think I am more tired than I think (or that I will admit). 4 weeks averaging 88 miles (with this week thrown in) and it is time to cut back. Jason, remember what we said back in November/December? Let's do that.

PM: North side - 4.25 miles, averaged 8:10

Newton MV2 (Black) Miles: 16.63Saucony Kinvara 2 Miles: 4.25
Weight: 170.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

AM: Registered for Beach to Beacon in ~2:00 (probably a PR from my debut last year but I don't recall the exact time). I got up a 4:00AM Vegas time last year and signed up after going to bed late. Compared to that, this year was pretty easy. Back to sleep for some recovery. Good thing I don't have any more Lara Bars or Kind Bars I'm hungrier than a bear.

Lunch: Campus loop with Brandon and Patrick - 9 miles, averaged 7:03. Too fast for Jason recovery. Too fast for Jason easy days. Felt good, but that's not the point. We ended with a MP mile that was mostly 6:15, but we slowed as we got back to the Co-Rec.

I tried to slow them down throughout the run but it didn't work. That's what happens when a guy running 80-90 miles @ 7:45-8:15 pace (me) runs with a a guy who runs 20-30 miles per week @ 6:10-6:20 and a guy who runs 40-60 @ 7:15-7:45. Didn't get back to sleep this morning, so I will take the Sasha approved nap when I get home and keep my feet up as much as possible. Short and easy tomorrow for sure.

Newton Gravity LE Miles: 9.00
Weight: 171.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

North side - 8 miles, averaged 7:56.

A few 7:30s in there. I much prefer them when they aren't forced and just happen (felt like I was running around 8:15-8:20 overall). Yesterday was just too fast for proper recovery. I did do ~.25 at goal marathon pace to make sure my shoes are firm enough to my liking. They feel good. A much lighter, plyable upper drops some weight so I don't think I will run in flats (even though I have been doing long run workouts in them).

Another recovery day, an aerobic tempo to keep sharp, and then pretty much easy with a pretty decent dropoff Thursday and Friday. Cutback/race week. Should be below 80 for the week. Mileage was up a bit this week. I don't expect to hit that high again this buildup. Continue to hold steady at 85-88. I think that's my Goldilocks mileage zone.

 

I am often inspired by older runners on the blog (that is, barely older and also a few decades older), but this young gent is something to see. Running really hard and also, from what I can tell, racing REALLY well., and just pouring it on through the closing laps. Congrats to Connor.

Newton Distance Elite Miles: 8.00
Weight: 171.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.132.008.000.0095.13
Newton Gravity LE Miles: 33.00Saucony Kinvara 2 Miles: 10.25Newton Distance Elite Miles: 14.00Newton Trainer 4 Miles: 12.00Saucony Kinvara 2 (2) Miles: 9.25Newton MV2 (Black) Miles: 16.63
Weight: 170.97
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