Of Mice and Marathons

Week starting Mar 13, 2016

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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:

List of Possible 2020 Races

March 15: Waterloo Grit and Gravel 32 Mile Gravel Race

March 28: Dirty 30 Gravel Race

April 4: Lowell Spring Classic 33 Mile

April 18: Barry Roubaix 36-Mile Gravel Race

May 02: Black Fork Gravel Grinder 54 Mile

May 30: Hellkat 50 Gravel Race

June 20: Cow Pie Classic 33-Mile Gravel Race

July 26: The Divide 34-Mile Gravel Race

FALL

Sept 13: Uncle John's Dirty Ride 56-Mile Gravel Race

Sept: Michigan Mountain Mayhem 40-Mile Gravel Race

Oct 31: Lowell Classic Gravel Race 32 Mile

 

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: 12.30 Month: 123.40 Year: 123.40
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 603.95
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2297.75
Saucony ISO Freedom Lifetime Miles: 727.45
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 740.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 730.60
Cross Training Minutes 2019 Lifetime Miles: 7560.80
Saucony Kinvara 6 Lifetime Miles: 469.00
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 230.20
Saucony Kinvara 5 Viziglow Lifetime Miles: 165.45
Wahoo Kickr Lifetime Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.000.007.004.0080.00
Saucony ISO Triumph Miles: 30.25Saucony Ride 7 Miles: 11.00Saucony A6 Miles: 24.45Kinvara 5 White/Black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles. HR 134.

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Lunch: 11 miles. HR 141. Strides + 11 x 10-12 second hill sprints

PM: 35 minutes of cross training (20 stairmaster, 15 bike) + stretching, core, and pushups

Saucony Ride 7 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.007.000.0013.75

AM: Springside Track - 13.75 miles, averaged 7:15. HR 155.

TRACK WORKOUT

4 x 2400 (400-500 jogs) + 1600 with a little pepper on top. 500 jogs for 1 and 2, 400 jog for 3, and 600 job before the 1600. Averaged 8:37 or 5:47 pace for the 2400s. The upper end of half marathon goal pace.

8:38.6, 8:36.9, 8:38.6, 8:36.8, 5:34.5

I did not want to get out of bed today. I had planned on 15 x 1000 a few weeks ago, but wanted some longer intervals so I changed things around thinking 3 x 2 miles, then 5 x 1.5, or mile repeats but decided on 4 x 2400 with some shorter intervals if I was feeling good. I decided I didn't like the pace on my 2400s and wanted another solid 1600 so I dropped that 1600 in there, splitting something like 2:49/2:45.5.

Felt decent overall but not much bounce in my step. Planned on a few shorter intervals but I already wasted half the morning so I headed home.

Saucony A6 Miles: 13.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Am/Lunch: 10.25 miles. HR 137.

PM: 40 minutes on the elliptical. Stretching and core.

I almost fell off the elliptical listening to Wallace's Infinite Jest because I was laughing so hard.

Saucony ISO Triumph Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

PM: 10.3 miles easy to moderate. HR 147. Did some strides.

Warmed up to the track, which was closed for a meet. Good thing really as I needed another day before my next session, which is very hard.

Had a hard time getting out of bed this morning. Anxiety is very high for some reason. Hopefully I can get to the track at a decent hour tomorrow morning or I am going to pay for it in the wind.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.004.0014.70

AM: Springside Track - 10.7 miles. HR 156.

TRACK WORKOUT

4 x 1600 w/ 90 seconds standing rest. 5k Indicator/Blowup Workout

Made the mistake of falling back to sleep for another hour or so. It didn't get too windy until the end. Felt pretty decent on the first 2-3 and didn't feel like I was slowing down but I was.

5:21.9, 5:24.4, 5:28.5, 5:37.1

HR 177, 178, 178, 180

Just under 5:28 average for 1600 even with the blown repeat. So 5:30 average. I think I can beat that in the race a week from tomorrow. I need to.

Wind gusts chewed me up on the last repeat but I doubt it would have been much faster than 5:32-5:33 if I hadn't more or less bagged it. Oh well. It's an extremely hard workout for a slow twitcher. I wanted to bail pretty bad on that last one.

About .5-1 second faster than last fall's iteration of the workout but I think I am in a better position to hold pace given that I am not late into marathon training like I was then.

Onward and upward.

PM: 4 mile shakeout. HR 129.

Saucony A6 Miles: 10.70Kinvara 5 White/Black Miles: 4.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch/PM: 10 miles SLOW. HR 128-130 (Monitor died ~6 miles)

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.000.007.004.0080.00
Saucony ISO Triumph Miles: 30.25Saucony Ride 7 Miles: 11.00Saucony A6 Miles: 24.45Kinvara 5 White/Black Miles: 4.00
Weight: 0.00
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