Of Mice and Marathons

Glass City Half Marathon

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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 Racing Schedule 2018/2019

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie Way 10k (Tentative)

October 21: Detroit International Half Marathon 

April 28: Glass City Marathon 

Gravel Bike Races 2018 (Tentative)

September 9: Uncle John’s Dirty Ride 56 Mile

October 27: Lowell 50 (57 Mile)

Gravel Bike Races 2019 (Tentative)

June 22: Coast to Coast 100

July 29: The Divide 50 Mile

September 8: Uncle John's Dirty Ride 56 Mile

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under.

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: 37.50 Month: 157.36 Year: 1661.26
Miles With Megan Lifetime Miles: 330.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 125.45
Nike Pegasus Lifetime Miles: 259.15
Brooks Launch 3 Red Lifetime Miles: 67.90
Cross Training Minutes 2018 Lifetime Miles: 1997.50
Altra One 2.5 Lifetime Miles: 431.25
Altra One 2.5 Black Lifetime Miles: 250.20
Altra Escalante Lifetime Miles: 203.30
Specialized Diverge (Gravel Bike) Lifetime Miles: 403.20
Altra One V3 Blue Lifetime Miles: 4.00
Altra One V3 Blue 2 Lifetime Miles: 7.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.609.004.101.7071.40
Altra Escalante Miles: 27.70Altra One 2.5 Miles: 18.40Altra One 2.5 Black Miles: 17.30Brooks Launch 3 Red Miles: 8.00Miles With Megan Miles: 3.20
Weight: 177.95
Race: Glass City Half Marathon (13.109 Miles) 01:27:51, Place overall: 50, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.609.001.100.0015.70

AM: Glass City Half Marathon in 1:27:51 as a progressive workout. HR 162.

Megan wanted to run Glass City again this year, which I was not keen on but figured I would need to do my weekend workout anyway. Decided not to run it all out as I knew I would run a disappointing time (I ran 1:20 last year off only a few weeks of consistent training). I figured I would run it as a moderately paced run and maybe pick it up toward the end. I decided to run with the 1:35 pace group to start.

I got annoyed with the pace group as it seemed to yo-yo, so I just ran my own effort and didn't take splits or pay a ton of attention to time. I picked the effort up to moderate to marathon effort from miles 4-9 then picked it up to steady state and started picking A LOT of people off. The last kilometer I picked up the pace to make some strong passes, particularly in the last third of a mile to put a long kick on the last runner I could get. Ran hard once I hit the stadium just because that's what you do.

Short warm up (1 mile) and cool down (1.6 miles) I checked my splits on Strava after. I guess 6:10 on the last mile. I was close.

Splits: 7:13, 7:03, 7:03, 6:48, 6:48, 6:48, 6:39, 6:41, 6:34, 6:20, 6:30, 6:26, 6:08, 5:38 (partial)

The course has a few more small hills this year due to course changes to avoide construction.

Altra Escalante Miles: 15.70
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Lunch: 6.6 miles, averaged 9:54. HR 134.

Slow recovery. Legs were a bit heavy but felt very good overall, which means I ran the right effort yesterday. I did not want to spend 4-5 days getting the soreness out of my legs as I did last year. It was around 65 when I got out. Very nice weather.

PM: 4 miles, averaged 9:28. HR 145. 

Breathing felt very labored for some reason. Felt like an air quality warning, but there wasn't one. HR confirmed what the breathing suggested.

Altra One 2.5 Miles: 6.60Altra One 2.5 Black Miles: 4.00
Weight: 179.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Lunch: 8 miles, averaged 8:06. HR 157.

Felt a little rough. Warmish out. Better the sun I got than the rain called for

PM: 4 miles, averaged 9:39. HR 136.

Brooks Launch 3 Red Miles: 8.00Altra One 2.5 Miles: 4.00
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.003.001.7012.00

PM: 12 miles, averaged 7:49. HR 161.

20' Tempo + 10 x 1' On/Off

I was tempted to wait another day, but then just went with it. Warmed up 30 minutes with a few strides. I avoided the geese who have just hatched goslings in the last day or so. It was a little windy, but cooler than yesterday. I started slow and then worked my way down. I thought for sure I was slowing down in the last mile, but I was speeding up considerably. I got into the wind and the ever so slight grade change and died with 30 seconds to go. I collected myself and did my 5' jog and went into the last part of the workout. First 5 were at 10k effort and the last 5 were at 5k effort (more or less)

Splits: 6:27, 6:20, 6:09, 6:13 for the partial, 6:18 average

The 1' were roughly 5:40-5:58. Cooled down just over 2 miles. This was a fiarly difficult workout. About the same effort as last week, but with more tired legs plus the bonus part of the session.

Altra Escalante Miles: 12.00
Weight: 178.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles, averaged 9:55. HR 133.

First few with Megan. Beautiful weather.

I've done some thinking and planning over the last few days and I'm ready to return to serious racing. I'm running Beach to Beacon in August, Detroit International Half in October, and the Houston Marathon in January. The schedule basically gives me 12 weeks between races to do 10k training, half training, and marathon training (actually maybe 13 weeks for that). I've never taken such an approach, but I think it's the right one particularly since it will take me all summer and fall to get into serious PR potential shape. I'm very excited. I'm 33 and started running late. Other than incidentals there's no reason I don't have some years ahead of me.

Miles With Megan Miles: 3.20Altra One 2.5 Black Miles: 4.50
Weight: 177.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

PM: 7.8 miles, averaged 8:24. HR 151. Did some strides.

Took it easy, but breathing felt somewhat labored. Might be the spring flora.

Late: AIS glute and hamstring 

Altra One 2.5 Miles: 7.80
Weight: 177.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

PM: 8.8 miles, averaged 7:26. HR 159.

Drove out to Stony Creek. Rather than doing the loop I did an out and back because I wanted to make the run a bit harder and I still cannot figure out which direction is the harder way. I felt pretty blah the first two miles, but I was suprised to see low 7s after 4 miles as my legs didn't feel like they were moving that fast. My breathing was fairly moderate to uptempo, which the HR confirmed.

It was a bit cold, but that just meant the path wasn't at all busy.

Late: AIS, hip routine, and push-ups

Altra One 2.5 Black Miles: 8.80
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.609.004.101.7071.40
Altra Escalante Miles: 27.70Altra One 2.5 Miles: 18.40Altra One 2.5 Black Miles: 17.30Brooks Launch 3 Red Miles: 8.00Miles With Megan Miles: 3.20
Weight: 177.95
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