Of Mice and Marathons

Week starting Mar 08, 2015

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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
71.0010.005.002.0088.00
Saucony A5 Miles: 1.25Newton MV3 Miles: 20.00Newton Gravity III Miles: 8.25Kinvara 5 Miles: 17.50Kinvara 2 White/Blue Miles: 12.50Kinvara 5 Blue Miles: 24.25Mizuno Musha Miles: 4.25
Weight: 174.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.002.009.25

PM: Flourtown Tempo Loop + Springsdie Track - 9.25 miles. Failed workout.

I attempted the Drew Ladder workout (okay so he probably didn't invent it but he's the only person I've seen do it). I warmed up 4 miles with strides. I got through about 3/4 of a mile and pulled it. A bit of slush and some nasty wind on the backside and I just couldn't hold my concentration.

I cursed the air, cursed myself, my cat, and pretty much everybody's mother. Vowed never to run again, vowed to skip the rest of the spring season. Got back and I checked my watch. 5:12 pace. I'm an idiot. 5:25-5:27 for the mile and the rest around that would have made me happy. I'm both gunshy and anxious at this point and it's not making things go well. Obviously the pacing was the majority of the problem here. Might need to put the pace back on for workouts if I can't find it.

Drove over to Springside Academy and did some hard 400s in lane 2 1/2 (some snow on the inside)

5 x 400 @ mile pace with 60-70 seconds rest

73.7, 75, 76, 76, 74.6

I was okay with those. I mean it was lane 2 1/2 and all.

 

Saucony A5 Miles: 1.25Newton MV3 Miles: 8.00
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Noon: 8.25 miles easy. Core.

PM: 5 miles. Stretching.

Glorious weather today. Saw 4-5 runners today all in tights, jackets, hat, and gloves. It was 50+ degrees. I wore shorts and a light long sleeve this morning and a t-shirt this afternoon. V

Newton Gravity III Miles: 8.25Kinvara 5 Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 5.5 miles.

Air quality warning. First time I've seen that (other than summer heat index /air quality warnings).

PM: 7 miles. Rainy and cold. Better than snow.

Kinvara 5 Miles: 7.00Kinvara 2 White/Blue Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.005.000.0016.25

AM: Flourtown Tempo Loop - 12 miles, averaged 7:13 w/ 5-mile tempo

I kept changing the workout so that I couldn't get nerved up about it. I decided on a 4-5 mile tempo as I was headed down the hill. The workout went well, even if I wanted it to be a bit closer to half PR pace of ~5:55 or faster. Can't complain though (I'm not quite there). The real idea was to build confidence and regain focus. Think I achieved that. Started out slow, but I knew it was slow.

Feeling better today thanks to a number of excellent FRB coaches.

4 up/3 down

Splits were: 6:09, 6:03, 6:03, 6:01 5:53 (~6:02 average)

PM: 4.25 miles easy with Megan. I was very loopy around mile 2 until the conclusion of our run. Lack of calories or dehydrated or both. Trying to tighten up on food intake.

Newton MV3 Miles: 12.00Kinvara 5 Blue Miles: 4.25
Weight: 174.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 7 miles easy

PM: 5.5 miles easy

Made white chicken chili for dinner. One of my new(er) favorites.

Late: stretching and rolling

Kinvara 5 Miles: 5.50Kinvara 2 White/Blue Miles: 7.00
Weight: 174.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

AM: Signed up for Beach to Beacon in 2:47 (maybe a PR). 6:40AM is too early for this Rock Star.

Flourtown Tempo Loop (mostly) - 20 miles, averaged 7:31

I was going to do abut 15-17 miles w/ 8-tempo around 6:25-6:30 pace but decided maybe 17-18 miles with a long warm up and a longer tempo if I felt good. I warmed up 6 really easy and did 10 miles moderate down to marathon pace. I felt really comfortable and now that I checked have checked my splits I can see why :-) Well, after not giving myself at least two recovery days and it's been 5-6 weeks without a 20 miler, any substantial longer runs, and mostly 60 minute runs, this could have been a lot worse. I'm happy pretty much any day I can knock out 20 miles and feel relatively good at the end.

Averaged 8:36 for the 6 miles and averaged 6:42 for the 10 miles, but I started at 7:00 and ended at 6:28 for the last two. A nice long and controlled progression and just stayed relaxed and gave it a slightly uptempo effort. It pains me to count 6:50-7:00 as marathon pace but this was maybe a click or two of full marathon effort and I am trying to be more in tune with pacing and effort, mostly not taking splits, and not checking pace for easy runs.

 

Kinvara 5 Blue Miles: 20.00
Weight: 175.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: Treadmill - 4.25 miles. HR 141. Core and stretching after.

A good week. Mileage is up, workouts were decent. Feeling pretty good. More of the same the next few weeks and try to sharpen up for the Unite half in 4 weeks and try to PR in the 5k the weekend before. Then a few more weeks and it's Broad Street. Hard to beleieve that will more or less be the end of my usual spring training season. Feel like I just started this week.

Mizuno Musha Miles: 4.25
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.0010.005.002.0088.00
Saucony A5 Miles: 1.25Newton MV3 Miles: 20.00Newton Gravity III Miles: 8.25Kinvara 5 Miles: 17.50Kinvara 2 White/Blue Miles: 12.50Kinvara 5 Blue Miles: 24.25Mizuno Musha Miles: 4.25
Weight: 174.32
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