Of Mice and Marathons

Week starting Jun 10, 2018

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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

March 24: Ann Arbor Half Marathon

April 28: Glass City Marathon

July: Pure Detroit 5k

August 3: Beach to Beacon

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30

April 13: Barry Roubaix 36 Mile

July 28: The Divide 34 Mile

September 8: Johns Dirty Ride 56 Mile

September 28: Michigan Moutain Mayhem 40 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

October 26: Bloomer CX

November 24: Detroit Invitational

Nov 30: Le Frost

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: 82.80 Month: 225.75 Year: 2991.52
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: 183.60
Altra One V3 Blue 2 Lifetime Miles: 249.20
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 97.30
Saucony ISO Freedom Black/Green Lifetime Miles: 51.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 60.50
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 48.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.555.001.253.4074.20
Altra Escalante Miles: 19.50Altra One 2.5 Miles: 21.90Altra One 2.5 Black Miles: 22.70Miles With Megan Miles: 8.00Cross Training Minutes 2018 Miles: 324.00Specialized Diverge (Gravel Bike) Miles: 63.90
Weight: 172.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.255.001.250.0015.50

PM: 15.5 miles, averaged 7:55. HR 155.

40' Aerobic Builder + 6 x 45" Strides

Warmed up 30' and did the workout on the roads next to the park loop to avoid people/kids/geese. Felt a little sluggish and lacking in turnover during the workout, but the overall pace was right around what I did last week. Just couldn't get the legs to really ride and that made breathing harder. I am sure it is from the extra exercise with biking.

Splits: 6:34, 6:27, 6:21, 6:22, 6:17, 6:19, 6:22 (for the partial)

I kind of died a bit on the last minute or so. The weather was cool but humid and I felt kind of strange when I got up (like I didn't want to get out of bed as some strange dreams but me in a weird state). I shuffled back to the park and did 6 x 45" strides and then cooled down for 30'.

Altra Escalante Miles: 15.50
Weight: 171.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM: 6.6 miles, averaged 9:58. HR 130

PM: 4.5 miles, averaged 9:35. HR 141.

Went to physical therapy between the two runs. I think the doctor said I might be able to do the rest of the work on my own after Friday. Just need to do strengthening exercises. I was thinking it would be another couple of weeks (and hundreds of dollars). The issue as near as I can tell began with my hip flexor injury in October 2013. Should not have let the issue go as long as it did, but it never kept me from running and it never hurt while running.

After reading Rob's post I did a 1' push-up test. I got 43.

Altra One 2.5 Miles: 6.60Altra One 2.5 Black Miles: 4.40
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 miles, averaged  8:07. HR 151.

PM: 4 miles with Megan, averaged 10:17. HR 129.

Night: PT stretching and exercises, AIS, and push-ups

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 8.00Altra One 2.5 Black Miles: 4.00
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.003.4010.00

AM: 10 miles, averaged 8:01. HR 160. 

20 x 1’ On/Off

Weather was a little less comfortable than it has been, but still not bad. 80 degrees. 68 dew point, 66% humidity. Warmed up 2.3 miles with some strides. Felt decent throughout. Workout was intended to be less taxing than previous weeks but still be a workout. Paces were from 6:10-5:25. I’m about 6 lbs lighter than when I last did this workout in April. Cooled down 2.3.

Went to physical therapy in the early afternoon. Last session on Friday.

PM: 20.6-mile easy ride at Paint Creek. HR 124.

Cross Training Minutes 2018 Miles: 85.00Specialized Diverge (Gravel Bike) Miles: 20.60
Weight: 172.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Lunch: 6.2 miles, averaged 9:34. 

Rode 6.2 miles to the vet’s for Oliver’s food. Made more sense than driving.

PM: 37-mile ride with KLM boys. HR 151.

A little warmer and windier this week. Fun time.

Cross Training Minutes 2018 Miles: 239.00Altra One 2.5 Black Miles: 6.20Specialized Diverge (Gravel Bike) Miles: 43.30
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM: 7.3 miles, averaged 8:54. HR 139.

Sluggish from last night’s ride but I expected that. Great weather. I was going to run again but decided I’ve had plenty of exercise.

Had my last PT appointment. Hip feels fantastic.

Altra One 2.5 Miles: 7.30
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Lunch: 8.1 miles, averaged 8:01. HR 152.

PM: 4 miles w/ Megan, averaged 10:18. HR 127.

Night: AIS, PT work, and pushups 

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 8.10Altra Escalante Miles: 4.00
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.555.001.253.4074.20
Altra Escalante Miles: 19.50Altra One 2.5 Miles: 21.90Altra One 2.5 Black Miles: 22.70Miles With Megan Miles: 8.00Cross Training Minutes 2018 Miles: 324.00Specialized Diverge (Gravel Bike) Miles: 63.90
Weight: 172.20
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