Of Mice and Marathons

Week starting Apr 15, 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
59.405.004.200.0068.60
Altra Escalante Miles: 22.60Altra One 2.5 Miles: 16.10Altra One 2.5 Black Miles: 10.60Altra One V3 Miles: 19.30Miles With Megan Miles: 6.00
Weight: 177.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.405.001.000.0013.40

PM: 13.4 miles, averaged 7:29. HR 156.

40' Aerobic Builder

6:46, 6:39, 6:34, 6:32, 6:33, 6:22 (6:35 avg)

Pretty much the same exact splits as last week but slightly higher effort (~172 HR), as the conditions were some of the worst cold weather conditions I have had in if not ever, then at least in a long time. 33 degrees and raining, which left a good bit of unfirm ice, water, and slush. It was slippery, but workable and mostly an issue on the turns. I was going to run in a pair of screw shoe flats, but I couldn't find the other shoe and my Nano Spikes haven't been tested for faster running.

Weight slowly dropping. Down about 1.4 average or so this week from last week.

Altra Escalante Miles: 13.40
Weight: 177.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM: 6.6 miles, averaged 9:49. HR 131.

PM: 4 miles, averaged 9:20. HR 128.

It was great to see that Desi Linden won Boston today. I would love to have seen Shalane win, but Desi never gets any credit and she's a fine example of smart running in a marathon.

Most people I followed had pretty rough days, but one guy ran a sensible race and still put up a good performance, running 2:45, when his PR is 2:44. He had an incredible buildup (likely capable of running faster than 2:40). I was once faster than him and he's an example that I can still run fast if I get my self back into things.

Altra One 2.5 Miles: 4.00Altra One 2.5 Black Miles: 6.60
Weight: 178.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 8 miles, averaged 7:52. HR 150.

It needs to stop wintering.

PM: 4 miles, averaged 9:05. HR 135.

Altra One V3 Miles: 8.20Altra One 2.5 Black Miles: 4.00
Weight: 178.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.200.009.20

PM: 9.2 miles, averaged 7:40. HR 158.

20' Tempo

6:25, 6:18, 6:08 (6:02 for just over 1'): 6:16 Average 

3 up, 3 down. Weather was actually not bad. Felt pretty good overall. The last 4-5 minutes were quite tough. I didn't realize I had picked up the pace as much as I did. HR 178 for the 20', so a pretty hard effort. Workout called for 10-mile effort, which was about right for the first 7-9 minutes. I had to collect myself for 1-2 minutes before cooling down. 

Late: AIS glute and hamstring

 

Altra Escalante Miles: 9.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Lunch: 4.6 miles, averaged 9:44. HR 130.

PM: 3 miles with Megan, averaged 10:19. HR 124.

We just did a short run so Megan could break in her shoes.

Miles With Megan Miles: 3.00Altra One V3 Miles: 3.00Altra One 2.5 Miles: 4.60
Weight: 178.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

PM: 8.1 miles, averaged 8:26. HR 161. Did some strides.

I drove to Stony Creek and ran on the trails. It took me a little bit to find the single track, but once I did I really had fun. I haven't run any decent trails since leaving Philadelphia. I kept the effort very moderate. I fell once, but escaped with only minor scrapes. I saw several groups of deer. They clearly are used to people being around.

The $59 I spent for my combo pass will definitely be worth it, even for this park. The city of Rochester Hills wants $70 for a pass that basically covers two parks, which is ridiculous. My pass gets me into 12 or 13 Metro parks and all the county parks. Megan has a state pass, so we need to do some exploring this summer.

Altra One V3 Miles: 8.10
Weight: 177.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Lunch: 7.5 miles, averaged 9:18. HR 139.

Ran the first 3 with Megan. We are running Glass City Half tomorrow. Just a moderate run for me. I'll likely run with the 1:35 pace group and maybe work up to the 1:30 group, but I'm not interested in racing a disappointing time only to be banged up for several days when I have training to do. If I had to run all out I think 1:24-1:25 is probably my current fitness.

Miles With Megan Miles: 3.00Altra One 2.5 Miles: 7.50
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.405.004.200.0068.60
Altra Escalante Miles: 22.60Altra One 2.5 Miles: 16.10Altra One 2.5 Black Miles: 10.60Altra One V3 Miles: 19.30Miles With Megan Miles: 6.00
Weight: 177.90
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