Of Mice and Marathons

Week starting May 05, 2013

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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

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

November 22: Dave's Turkey Chase 5k

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

November 25: Detroit Invitational Cyclocross Race/5k Run (Tentative)

December 1: Le Frost Cross Cyclocross Race (Tentative)

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: 22.30 Month: 165.25 Year: 2931.02
Miles With Megan Lifetime Miles: 404.70
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 91.75
Cross Training Minutes 2018 Lifetime Miles: 4034.80
Altra One 2.5 Lifetime Miles: 566.45
Altra One 2.5 Black Lifetime Miles: 484.85
Altra Escalante Lifetime Miles: 342.25
Altra One V3 Blue Lifetime Miles: 175.60
Altra One V3 Blue 2 Lifetime Miles: 224.00
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 90.90
Saucony ISO Freedom Black/Green Lifetime Miles: 51.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 53.90
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 34.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.757.103.720.0061.57
Newton (Marathon Workout) Miles: 27.82Saucony Kinvara Miles: 12.50Newton Trainer 4 Miles: 15.75Newton Trainer 5 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.254.000.000.0016.25

One of the many versions of my long run loop - 16.25 miles, averaged 6:57.

About 11 miles were what I have been calling marathon pace (6:30-6:59), but since that sounds silly two weeks out, we will say 4 since that's when I said "Okay, run 4 miles at or a bit faster than goal pace." Miles 1-3 dropped from 8:10 to 7:00 then, 4-10 were in the 6:50s, then the pushed it on the downhill to get some more downhill practice, so mile 11 was very fast MP @ 6:19, then pretty flat for 3 miles 6:36, 6:33, 6:31, then the last 2.25 around 7-7:10. Legs responded well, but they aren't quite ready for the marathon (thankfully because it's too soon).

Newton (Marathon Workout) Miles: 16.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

North side - 6.5 miles, averaged 7:40

Not sure if my father is going to come see me race in two weeks. You can bet I'm pretty happy currently.

Saucony Kinvara Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Old Standby - 6.5 miles, averaged 8:04. Did a couple strides.

PM: North side - 5.5 miles, averaged 7:28. Felt like a had a good tempo to my stride this afternoon: relaxed, but tall. High cadence, feet landing under my center of mass. It's been quite a few days. 

Newton Trainer 4 Miles: 6.50Newton Trainer 5 Miles: 5.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Old Standby - 6 miles, no watch. Felt sluggish. 

Last pre-marathon workout tomorrow.  I'll probably run at 5k pace until failure. Just kidding, Bam. Long 10k tempo, I think. Maybe just 5 if the energy level isn't there. Last buildup I did 4 x 1 mile @ HMP, which was good but it got me more in the mood to run a half rather than the full. Not tapering too much until after tomorrow. 

PM: North side - 5 miles, averaged 7:54. Did a couple strides.

Saucony Kinvara Miles: 6.00Newton Trainer 4 Miles: 5.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.753.103.720.0011.57

Last chance workout. I was going to do a long 10k (6.25 miles) a goal pace, but Coach Bam suggest 6 x 1k @ HMP w/ 1k floats at MGP. Clearly he no longer thinks of me as a hobby jogger because when I suggested 6.25 miles last buildup at MGP he said that was for big boys so do 5 or do 4 x 1 mile @ HMP.  I did some math last night and realized I would probably be running 7.44 miles at 10-15 seconds average below marathon pace. 

65 degrees w/ 73% humidity to start 76 and 55% when I finished. It wasn't easy, but I imagine I will be running in the 30s or 40s in northern Maine this time of year. I bailed on the last k float because I was done. Effort was high at the end. I still got in 6.8+ miles at 6:24 pace, which is about 11 seconds fast than my A++ goal, so that's good. 

2.75 up and 2 down w/ 6 x 1k @ HMP w/ 1k float @ MGP

Average mile pace for ks (HMP, GMP)

Set 1: (6:14, 6:33)

Set 2: (6:08, 6:36)

Set 3: (6:10, 6:33)

Set 4: (6:10, 6:35)

Set 5: (6:13, 6:39)

Set 6: (6:26, bailed)

 

Headed to Toledo to see Megan. Should be a couple easy, short runs on soft trails.

Newton (Marathon Workout) Miles: 11.57
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Wildewood - 4.25 easy with Megan on some soft trails

I was just thinking how 60-65 miles used to be a big week. I've got pretty comfortable at 75-85. After the marathon and some days off I'll build back up and keep it there.

Newton Trainer 4 Miles: 4.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Checked the 10 day forecast. Should be in the 40s to start and into the 60s for a high. Time will tell, but northern Maine isn't exactly known for its scorching temps at any time of the year.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.757.103.720.0061.57
Newton (Marathon Workout) Miles: 27.82Saucony Kinvara Miles: 12.50Newton Trainer 4 Miles: 15.75Newton Trainer 5 Miles: 5.50
Weight: 0.00
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