Of Mice and Marathons

Week starting Mar 18, 2018

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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

March 24: Ann Arbor Half Marathon

April 28: Glass City Marathon

July: Pure Detroit 5k

August 3: Beach to Beacon

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30

April 13: Barry Roubaix 36 Mile

July 28: The Divide 34 Mile

September 8: Johns Dirty Ride 56 Mile

September 28: Michigan Moutain Mayhem 40 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

October 26: Bloomer CX

November 24: Detroit Invitational

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: 12.70 Month: 116.10 Year: 3279.34
Miles With Megan Lifetime Miles: 416.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Cross Training Minutes 2018 Lifetime Miles: 4094.80
Altra One 2.5 Black Lifetime Miles: 498.85
Altra Escalante Lifetime Miles: 359.75
Altra One V3 Blue Lifetime Miles: 187.10
Altra One V3 Blue 2 Lifetime Miles: 272.30
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 129.60
Saucony ISO Freedom Black/Green Lifetime Miles: 70.50
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 167.22
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 111.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.800.004.602.5064.90
Altra One V3 Miles: 30.20Altra One 2.5 Miles: 26.95Miles With Megan Miles: 4.10Nike Pegasus Miles: 7.75Cross Training Minutes 2018 Miles: 52.00
Weight: 181.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.003.100.0010.20

PM: 10.2 miles, averaged 8:02. HR 157.

20' Tempo @ HME

30' up/32' down

Averaged 6:25, so just a whisker over 5k. It was a little windy but very sunny and pleasant. Did not feel great or smooth during the tempo, but ran strong for current fitness levels. I didn't take splits, but I apparently ran a 6:11 mile in there as my watch gave me an award.

I ran this on a new tempo loop, which is dead flat and in a more upscale neighborhood than some of the other road loops I run.

Altra One V3 Miles: 10.20
Weight: 182.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

AM: 6.25 miles, averaged 9:54. HR 133.

PM: 4.1 miles, averaged 9:46. HR 132.

Took everything nice and slow. Right hamstring has a knot in it. This is the fourth day of lots of sun, and it has been great. Still colder, but it's not quite spring yet.

Altra One 2.5 Miles: 10.35
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.0011.85

AM: 7.75 miles, averaged 8:24. HR 151.

PM: 4.1 miles, averaged 10:07. HR 126.

Ran with Megan in the afternoon. She asked if I was going out again. I said not, unless you are running outside I will. Fairly windy on both runs.

Miles With Megan Miles: 4.10Nike Pegasus Miles: 7.75Altra One 2.5 Miles: 4.10
Weight: 182.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.502.5012.00

PM: 12 miles, averaged 7:54. HR 157.

Mixed Effort Minutes Workout

10' @ HME, 5' jog, 90" On/Off @ 5K effort

6:25 average for 10', at 5:50-6:00 for most of the 90" with some in the 5:40s and the last one around 5:30

30' Up/20' down

Effort was probably slightly too deep even if I didn't bury myself. The legs want what the heart and lungs can't currently handle.

Altra One V3 Miles: 12.00
Weight: 181.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM: 4.3 miles, averaged 9:39. HR 133.

Altra One 2.5 Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch: 8 miles, averaged 8:04. HR 153.

Did 5 x 20" strides.

Altra One V3 Miles: 8.00
Weight: 182.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Lunch: 8.2 miles, averaged 7:55. HR 158.

Easy to quite moderate. Some mid-7s in there. Probably just under marathon effort. Feeling good. Getting stronger. Much much work to be done, but I think I am excited about training again.

PM: 3 miles walking @ 15%. HR 108.

Did some weights after in an effort to get this oversized frame stronger.

Cross Training Minutes 2018 Miles: 52.00Altra One 2.5 Miles: 8.20
Weight: 180.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.800.004.602.5064.90
Altra One V3 Miles: 30.20Altra One 2.5 Miles: 26.95Miles With Megan Miles: 4.10Nike Pegasus Miles: 7.75Cross Training Minutes 2018 Miles: 52.00
Weight: 181.88
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