Of Mice and Marathons

Week starting Mar 25, 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:

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
58.104.003.203.3068.60
Altra One V3 Miles: 37.00Brooks Launch 3 Red Miles: 4.00Altra One 2.5 Miles: 27.60Cross Training Minutes 2018 Miles: 15.00
Weight: 181.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.002.000.0013.00

Lunch/PM: 13 miles, averaged 7:53. HR 156.

Aerobic Builder (6 Miles)

30' up/30' down. Workout was 40', but I was close to 6 miles, so I just finished up. Barely managed sub-7, but had a good progression with the last two miles in 6:36 and 6:27.

Splits: 7:16, 7:15, 7:04, 6:53, 6:36, 6:27

Low 7s are definitely between high moderate and marathon effort. Lots of work to do.

 

 

 

Altra One V3 Miles: 13.00
Weight: 180.60
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM: 6.6 miles, averaged 9:50. HR 129.

PM: 4 miles, averaged 9:38. HR 129.

Brooks Launch 3 Red Miles: 4.00Altra One 2.5 Miles: 6.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

AM/Lunch: 8 miles, averaged 8:00. HR 155.

PM: 2 miles on the treadmill to warm up for weights. HR 143.

Did various back, shoulder, bicep, and tricep machines 

I was drawn for the Beach to Beacon lottery. I have missed the last two years, so I'm happy to go back. I managed to stay up the Thursday night before I needed to sign up and had a few beers. I forgot to set my alarm and didn't realize until lunch time I goofed. I'd like to run a substantial PR, but I'd be happy just being a heck lot fitter than I am.

Altra One V3 Miles: 2.00Altra One 2.5 Miles: 8.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.001.203.3014.00

PM: 14 miles, averaged 7:52. HR 150.

Mixed Effort Minutes Workout

30' up/22' down. 8' @ HME, 5' jog, 10 x 2' on/off

First 3 reps at 10k effort, last 7 @ 5k. My watch put cool downs after every recovery, which is pretty dumb for a smart watch. So I did 11 reps. The second one was a bit over 2 minutes and I spend a couple minutes more jogging to figure out the issue. I ended up lapping the cool downs, which only added 1-2 seconds of recovery. I felt strong at the end. Got some decent mileage for the day.

Altra One V3 Miles: 14.00
Weight: 181.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles, averaged 9:53. HR 127.

Light rain. Nice plod.

Altra One 2.5 Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Noon: 8 miles, averaged 8:06. HR 152. Did some strides.

Altra One V3 Miles: 8.00
Weight: 181.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Lunch: 8.4 miles, averaged 7:41. HR 157. 

Kept the pace fairly steady easy to moderate. 

PM: 15' on the StairMaster to warm up for weights.

Did captain's chair, biceps, triceps, shoulders, back, some deep core. Most of the soreness from Tuesday is finally gone. 

Cross Training Minutes 2018 Miles: 15.00Altra One 2.5 Miles: 8.40
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.104.003.203.3068.60
Altra One V3 Miles: 37.00Brooks Launch 3 Red Miles: 4.00Altra One 2.5 Miles: 27.60Cross Training Minutes 2018 Miles: 15.00
Weight: 181.13
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