Of Mice and Marathons

Week starting May 12, 2019

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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

November 23: Regal Beagle 50k

Gravel Races

September 8: Johns Dirty Ride 56 Mile

October 26: Lowell 50

Cyclocross

September 7: Alma Grand Prix

September 22: Big Bad Wolf

October 12: Detroit Cx Invitational

November 16: Bloomer Cx

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: 40.23 Month: 229.33 Year: 2596.33
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 531.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 412.80
Altra Escalante Lifetime Miles: 545.35
Altra One V3 Blue Lifetime Miles: 400.60
Altra One V3 Blue 2 Lifetime Miles: 388.50
Specialized Diverge Pro Lifetime Miles: 1557.30
Saucony ISO Freedom Lifetime Miles: 587.20
Saucony ISO Freedom Black/Green Lifetime Miles: 315.80
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 705.67
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 649.70
Cross Training Minutes 2019 Lifetime Miles: 4550.00
Saucony Kinvara 6 Lifetime Miles: 143.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.000.000.000.0080.00
Saucony ISO Freedom Miles: 26.90Miles With Megan Miles: 8.00Saucony ISO Freedom Black/Green Miles: 12.70Saucony Kinvara 5 Teal (Vault) Miles: 4.00Newton Flat 5 Miles: 13.20Specialized Diverge Pro Miles: 37.20Cross Training Minutes 2019 Miles: 124.50Saucony Kinvara 6 Miles: 9.00Saucony Kinvara 7 Miles: 4.00Altra Escalante Miles: 10.20
Weight: 175.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

PM: 10.3 miles, averaged 9:57. HR 135.

Wasn't sure I was going to make it out as I was feeling super rough, but the cold air did me some good. That was quite a weekend. Back to more consistency this week. Hoping it stops raining at some point. We have had plenty.

Saucony ISO Freedom Miles: 10.30
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Lunch/PM: 8.3 miles, averaged 8:57. HR 146. Did some strides and felt very good.

Had lunch and read for a bit, went to the gym and did some weights, then went out again with Megan.

Pec Flys 4 x 15 @ 45#; Chest Press 4 x 15 @ 45#; Pull Downs 4 x 15 @ 45#; Rows 4 x 15 @ 45#; Shoulder Press 3 x 12 @ 25 #. Captain’s chair after.

PM: 4 miles, averaged 10:07. HR 134.

Miles With Megan Miles: 4.00Saucony ISO Freedom Black/Green Miles: 8.30Saucony Kinvara 5 Teal (Vault) Miles: 4.00
Weight: 176.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Lunch/PM: 13.2 miles, averaged 8:25. HR 165.

Stridlek Workout: 2 (10 x 50" w/ Jog Back) 5' Jog Between Sets

Nice weather today. Warmer and dry, but the pollen was high. I felt quite fast (relatively speaking), starting in the 5:30s and running most in the 5:20s and 5:teens with some around 5' flat and the last one at sub-5. The recovery is long (just under 2'), but I was happy with my turnover and how much faster I was than last week on the 45" intervals. Building up from here.

3.2 up/2.6 down

PM: Off. Didn't get the workout in early enough to allow for proper recovery time.

Newton Flat 5 Miles: 13.20
Weight: 176.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Lunch/PM: 8.3 miles, averaged 10:29. HR 144.

Warmer and nice. Heavy pollen though. Like running with a mouth full of sawdust.

PM: 4.4 miles, averaged 10:42. HR 141.

Night: AIS and pushups

Saucony ISO Freedom Miles: 8.30Saucony ISO Freedom Black/Green Miles: 4.40
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Lunch: 9 miles.

6 x 8" Hill Blast w/ 3' Walkabout Recovery

Did drills and strides before. Shed my shirt and used it for a starting marker for the blasts. Some guy on a bike was interested in it and was looking like he was going to take it. I told him it was mine. Probably should have just let him have it. I can't remember when I last did these outside. They are as beneficial as strides, maybe even more. They aren't hard, but they take a lot of time between doing the drills and strides and the walking recoveries.

4.5 up/4.5 down.

PM: 37.2-mile ride. HR 157.

Thursday Night Ride. Beautiful evening. 70-75 w/ a little bit of wind. Set a few solid PRs on some segments. Harder effort overall, but felt decent. This is approximately 50-mile race effort over slightly hilly gravel I would say. We were 19MPH around half way but slowed up for some folks and some of the gravel was pretty loose on the second half, so I finished just under 18MPH. Fun ride. Looking forward to more consistency with this ride, as it has been spotty with the weather.

Specialized Diverge Pro Miles: 37.20Cross Training Minutes 2019 Miles: 124.50Saucony Kinvara 6 Miles: 9.00
Weight: 174.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Lunch: 8.3 miles, averaged 9:16. HR 141.

PM: 4 miles w/ Megan. HR 130.

Miles With Megan Miles: 4.00Saucony Kinvara 7 Miles: 4.00Saucony ISO Freedom Miles: 8.30
Weight: 175.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM/Lunch: 10.2 miles, averaged 8:36. HR 143.

Did a couple strides and a third of a mile pickup. Didn’t get up early enough to fit in my long run. Headed to Toledo for a wedding.

Altra Escalante Miles: 10.20
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.000.000.000.0080.00
Saucony ISO Freedom Miles: 26.90Miles With Megan Miles: 8.00Saucony ISO Freedom Black/Green Miles: 12.70Saucony Kinvara 5 Teal (Vault) Miles: 4.00Newton Flat 5 Miles: 13.20Specialized Diverge Pro Miles: 37.20Cross Training Minutes 2019 Miles: 124.50Saucony Kinvara 6 Miles: 9.00Saucony Kinvara 7 Miles: 4.00Altra Escalante Miles: 10.20
Weight: 175.53
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