Of Mice and Marathons

Week starting Apr 21, 2013

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Location:

Lake Orion,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Other

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)

Personal:

I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

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Miles:This week: 17.80 Month: 188.40 Year: 510.50
Miles With Megan Lifetime Miles: 613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 5 Viziglow Lifetime Miles: 530.45
Kinvara 10 Lifetime Miles: 186.30
Kinvara 10 II Lifetime Miles: 137.80
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 Lifetime Miles: 609.15
Saucony ISO Freedom 3 #2 Lifetime Miles: 154.30
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 121.50
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 228.00
Saucony Kinvara 13 Lifetime Miles: 188.90
Saucony Endorphin Pro Lifetime Miles: 170.00
Saucony Freedom 5 Lifetime Miles: 43.70
Saucony Kinvara 13 #2 Lifetime Miles: 20.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.8518.250.000.0094.10
Newton Trainer 5 Miles: 33.60Saucony Kinvara Miles: 13.50Newton Trainer 4 Miles: 12.25Saucony Fastwitch Miles: 9.00Newton (Marathon Workout) Miles: 25.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Congratulations to Bret Jardine who ran the London Marathon this morning. He is FRB's newest sub-3 hour marathoner!

PM: 7 miles easy, averaged 8:32. Legs were a bit sore, but not demolished. Probably should have hit the cool down sooner yesterday rather than standing around talking and waiting for results, but it probably didn't matter.

Final big workout sometime this weekend, depending on non-running stuff and recovery this week. It's something like 24 miles with 10 around 7:20-7:30 or slightly faster with a half marathon MGP tempo (6:38ish pace) at the end with a mile or so cool down. 90-95 miles for the week. Last week of the semester. Nice planning, Jason. 


Newton Trainer 5 Miles: 7.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: North side - 7 miles, averaged 8:23 

PM: North side - 7 miles, averaged 8:00

Saucony Kinvara Miles: 7.00Newton Trainer 5 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 5 miles easy, averaged 8:26

PM: Jefferson High (modified) - 9 miles, averaged 8:09

I checked my half splits from the half on Saturday. Apparently I got 6th place, not 7th, and not 10th like the original printout said. I definitely ran a negative split for the 13.1+ a little bit that I measured (about negative 20 seconds), but the results reflect 40:28/40:56. Either way, still good. Wish I could split that close in a marathon!

Newton Trainer 4 Miles: 5.00Saucony Fastwitch Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.107.000.000.0013.10

Evening: 18th street south to Veteran's Memorial Parkway and back - 13.1 miles, averaged 7:27 w/ 7-mile MP tempo and 3 up and down. I knew I wasn't ready to 6:35 pace, so I figured I would go by feel and hope be 6:45-6:55 range and go with sub-3 hour. Glad I wasn't racing today! Just a hair under 6:59, which means I'm not recovered from Saturday (I knew that) and my inner Garmin isn't finely tuned. Still enjoyed the run and it was nice not to know what my pace was and burn some lard I seem to be accumulating with the joy that is the end of the semester. 

Newton Trainer 5 Miles: 13.10
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Old Standby - 6.5 miles, averaged 8:29

PM - North side - 6.5 miles, average 7:54. Pretty much the same as the morning. Did some strides. 


Saucony Kinvara Miles: 6.50Newton Trainer 5 Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Lunch: Ran to Tri-n-Run to get some gels, continued to Jefferson High and came home - 7.25 miles, averaged 8:07

PM: North side - 4.5 miles, averaged 8:09

Last big workout in the morning. Hope it's a good one.

Newton (Marathon Workout) Miles: 4.50Newton Trainer 4 Miles: 7.25
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0011.250.000.0021.25

Last big workout today. Wasn't sure how it was going to go since my legs still haven't recovered fully from last Saturday. Figured I would give it a go and if I could hit my goals a pair of rested legs can do it over the distance of a marathon. Plan was 10 easy-moderate, then 10-13.1 mile MP tempo. Ended up doing 10 @ 7:28-7:30ish and then 11.25 miles at marathon goal pace. 21.25 miles, averaged 7:02. The run was not easy. Even starting out at just below 8 minutes for the first mile I knew I was in for a tough run, but it wasn't terrible and I can't complain with the outcome. The rich chocolatey goodness is as follows:

Somewhere around 1 hour 15 minutes for the 10 miles, then 1:14:45 for the 11.25 miles. Splits: 6:46, 6:48, 6:45, 6:36, 6:36, 6:50, 6:34, 6:27, 6:41, 6:31, 6:32, 1:39.1 (6:30 pace) or 6:39 average. Right on 2:54 pace. I bonked pretty hard toward the end and my feet were smacking the pavement. A gel and an orange before the run, 1 gel at mile 8 or so to test one of the new ones by Huma. Super tasty and less junk than the others. I could easily eat it on a piece of toast. Water would have helped today (about 65 degrees, which wasn't terrible, but I had some good salt deposits toward the end).

This also make a PR for weekly mileage by about 160 meters from a few weeks ago. The 100-mile peak weeks will have to wait until fall or Boston, but I think I can do some damage off 80 average w/ peaks into the 90s as I have been doing.

 

PM: Took a nap, Bamster style. Took a look at my tan I got from today. Pretty good for April 27. Now to finish my writing for the semester.

Newton (Marathon Workout) Miles: 21.25
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.8518.250.000.0094.10
Newton Trainer 5 Miles: 33.60Saucony Kinvara Miles: 13.50Newton Trainer 4 Miles: 12.25Saucony Fastwitch Miles: 9.00Newton (Marathon Workout) Miles: 25.75
Weight: 0.00
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