Of Mice and Marathons

Week starting May 12, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJason D's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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

December 1: Le Frost Cross Cyclocross Race

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: 40.90 Month: 211.20 Year: 2634.41
Miles With Megan Lifetime Miles: 397.50
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 175.35
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 91.75
Cross Training Minutes 2018 Lifetime Miles: 3850.80
Altra One 2.5 Lifetime Miles: 562.45
Altra One 2.5 Black Lifetime Miles: 454.55
Altra Escalante Lifetime Miles: 310.70
Altra One V3 Blue Lifetime Miles: 167.30
Altra One V3 Blue 2 Lifetime Miles: 188.30
Specialized Diverge Pro Lifetime Miles: 268.60
Saucony ISO Freedom Lifetime Miles: 47.00
Saucony ISO Freedom Black/Green Lifetime Miles: 17.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.601.001.000.0042.60
Saucony Fastwitch Miles: 13.10Saucony Kinvara Miles: 14.75Newton Trainer 5 Miles: 6.00Newton Trainer 4 Miles: 8.25Barefoot 2013 Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.101.000.000.0013.10

Medium long run loop - 13.1 in 1:33:36 (7:09 average). Upper range AT mile at mile 10 was 6:28. A bit fast, but I had to pick it up through a light toward the beginning. I think I've got a good idea where 6:35-6:40 pace is.

Happy Mother's Day to all the Moms. Wish I got to see mine today. Had a great weekend in Toledo with Megan's family thogh. I'm worried the scale with start snickering if I get on it in the morning so I will weight/wait until Wednesday. 

Saucony Fastwitch Miles: 13.10
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Evening: 6 miles nice and easy, averaged 8:18. Thankful for all the blog advice. Feeling very taperish this afternoon. 

Ran a few numbers for confidence. Wish I was better at Excel, but I did find that for 15 weeks some interesting improvements from last fall. Just under 65 miles per week average for the fall buildup and just under 80 per week averaged for this spring. That accounted for 217.68 more miles. I also did more and longer long runs (max 24 miles versus max 19.5) and I did more quality workouts (weekly LT or V02 max). Most weeks I would do 1-2 workouts not including my long run.

Saucony Kinvara Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

North side - 6 miles, averaged 7:22. Too fast for the weather and the period before a marathon, but my legs are coming back.

Newton Trainer 5 Miles: 6.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.000.006.25

Beautiful day. 81 degrees and sunny. Was feeling tired and sluggish. Ran pretty slow to get going, which was fine. Form feels quirky. Decided to run the last mile at marathon goal pace, and although it was warm I was trying to sense the pace and hit a certain number even though I knew I would be working a bit harder with the heat. The bad news is the effort was pretty high. The good news is I was 30 seconds off target. The last mile split was 6:08. Whoops. Working the wrong system, but it's too close to the race to have much effect. I assumed that the high effort was more due to heat than pace. I guess I will wear my watch that is set up to read current and average pace for the race. 

6.25 miles, averaged 7:39

The weather looks cooler than it did several days ago. I can't complain about this:

Newton Trainer 4 Miles: 6.25
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

North side - 5.25 miles, averaged 7:50. Fat and flat is the new lean and mean. I did manage some low 4-minute, peak-paced strides in my Kinvaras. I love and hate those squishy blue beauts.  

I'm a bit obsessive about my nutrition, so I am getting something here and bringing it with me. If the TSA take it, well, I guess I will be eating gels on fruit for dinner. 

Saucony Kinvara Miles: 5.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

North side - 3.5 miles, averaged 7:46. One restrained stride at the end. 

Weather still looks good for Sunday. I may need to bring my hat and gloves for the warmup. Things are getting warmer here. Not so much in Northern Maine.

I looked at race times from previous years. I saw a handful of sub 2:30s and even a 2:23 (winners obviously). Mostly the winner runs uncontested. Last year sub-2:55 would have taken third. Hard to say year to year. A-goal is to beat Coach Bam's prediction by enough that his comment on my report begins "Jakers . . . " (I think that's the term he used in my last breakthrough. Second to last I guess.) I will, however, predict his prediction to be 2:56:24. I think I'm good for 2:55, which would put me in the 10-minute window for Boston, but I've yet to run a good marathon (good meaning very hard at the end but not have my legs completely shut down). My real goal, then, is to run well.

Saucony Kinvara Miles: 3.50
Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 miles. Ran back and forth on the flat part of my parents road. Did a half a mile barefoot on the grass with some "strides" around goal pace. 

Newton Trainer 4 Miles: 2.00Barefoot 2013 Miles: 0.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.601.001.000.0042.60
Saucony Fastwitch Miles: 13.10Saucony Kinvara Miles: 14.75Newton Trainer 5 Miles: 6.00Newton Trainer 4 Miles: 8.25Barefoot 2013 Miles: 0.50
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com