Of Mice and Marathons

Week starting Jun 30, 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:

List of Possible 2020 Races

March 15: Waterloo Grit and Gravel 32 Mile Gravel Race

March 28: Dirty 30 Gravel Race

April 18: Barry Roubaix 36-Mile Gravel Race

May 30: Hellkat 50 Gravel Race

June 20: Cow Pie Classic 33-Mile Gravel Race

July 26: The Divide 34-Mile Gravel Race

FALL

Sept 13: Uncle John's Dirty Ride 56-Mile Gravel Race

Sept: Michigan Mountain Mayhem 40-Mile Gravel Race

Oct 31: Lowell Classic Gravel Race 32 Mile

 

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: 12.70 Month: 30.30 Year: 3617.33
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 575.85
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2163.55
Saucony ISO Freedom Lifetime Miles: 698.35
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 740.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 718.30
Cross Training Minutes 2019 Lifetime Miles: 7001.55
Saucony Kinvara 6 Lifetime Miles: 449.30
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 173.30
Saucony Kinvara 5 Viziglow Lifetime Miles: 75.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.202.000.000.0070.20
Specialized Diverge Pro Miles: 64.70Saucony ISO Freedom Miles: 13.20Cross Training Minutes 2019 Miles: 236.00Saucony ISO Freedom Black/Green Miles: 10.20Saucony Kinvara 5 Blue (Vault) Miles: 8.30Altra One V3 Blue Miles: 15.60Saucony Kinvara 5 Teal (Vault) Miles: 7.10Altra One V3 Blue 2 Miles: 9.20Miles With Megan Miles: 4.00Saucony Kinvara 7 Miles: 8.60
Weight: 176.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Lunch: 4.7 miles, averaged 11:07. HR 120.

PM: 64.7–mile ride. HR 141.

Good ride. Hit a few new gravel roads, but mostly the familiar ones. Took 3 gels but ran out of fluids a bit before the three hour mark. Just under 4 hours.

Specialized Diverge Pro Miles: 64.70Saucony ISO Freedom Miles: 4.70Cross Training Minutes 2019 Miles: 236.00
Weight: 178.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM/Lunch: 10.2 miles, averaged 10:00. HR 139.

Did some strides. Ran a little single track to mix it up.

PM: 4.3 miles, averaged 10:27. HR 127.

Hot out there, but it is July.

Saucony ISO Freedom Black/Green Miles: 10.20Saucony Kinvara 5 Blue (Vault) Miles: 4.30
Weight: 176.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.702.000.000.0012.70

AM/Lunch 7.1 miles, averaged 8:28. HR 156.

Blown Workout

Scheduled for 4 miles around marathon effort working down to half marathon effort. Tried to get the effort right in the heat but my HR blew up. I should have done the workout on the treadmill as planned.

PM: 5.6 miles on the treadmill. HR 141.

Started out very slow, but had a solid progression toward the end. Felt great.

Night: AIS, PT, and pushups

Altra One V3 Blue Miles: 5.60Saucony Kinvara 5 Teal (Vault) Miles: 7.10
Weight: 175.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 10 miles on the treadmill. HR 154.

25’ easy progressive warmup, then 15’ @ 8.0, 10’ @ 8.5, 5’ @ 9.0, 5’ @ 7.0, then cooled down with strides to 10 miles. This was the workout I wrote for yesterday, could’ve pushed the last 5’ had I done it yesterday. Gives me a good benchmark for treadmill efforts.

PM: off.

Headed to Toledo for a Fourth of July party.

Altra One V3 Blue Miles: 10.00
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Noon: 8.5 miles, averaged 11:26. HR 126.

Did what I had to do to keep HR under 130. Sub-5:00 hour marathon pace is apparently what it took.

PM: off. Did a solid weight session though.

Megan wanted to go over to Planet Fitness and I didn't put enough time between runs and I was planning to do weight anyway, so I took the afternoon off from running.

Bench/Dumbell Routine:

Incline curls 3 x 15 @ 12#, inclinde bench press 3 x 20 @ 17.5# (ea); flat bench press 3 x 20 #@ 17.5# (ea); flat flys 3 x 20 @ 12#; hammer curls 30 ea. @ 12#; dumbell side bends 3 x 15 @ 20# ea side; barbell durls 3 x 15 @ 30#

Machines:

tri press 3 x 20 @ 50#; bicep machine 1 3 x 20 @ 50#; shoulder press 3 x 15 @ 30#; rows 3 x 20 @ 40# pull downs 3 x 20 @ 60#;

Captain's chair and hip stetching between sets on the bench.  Definitely the most involved weight routine I have done.

Saucony ISO Freedom Miles: 8.50
Weight: 178.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Lunch: off. Didn't feel like running in the heat.

PM: 9.2 miles on the treadmill + hill blasts 

1 hour progression + 8 x 8” Hill Blasts + 2 mile steady down

Altra One V3 Blue 2 Miles: 9.20
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Noon: 8.6 miles, averaged 9:24. HR 154.

Humid hills. Worse conditions of the year so far. Mostly manageable except for the last mile and a half.

PM: 4 miles w/ Megan, averaged 9:59. HR 129.

Miles With Megan Miles: 4.00Saucony Kinvara 7 Miles: 8.60Saucony Kinvara 5 Blue (Vault) Miles: 4.00
Weight: 175.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.202.000.000.0070.20
Specialized Diverge Pro Miles: 64.70Saucony ISO Freedom Miles: 13.20Cross Training Minutes 2019 Miles: 236.00Saucony ISO Freedom Black/Green Miles: 10.20Saucony Kinvara 5 Blue (Vault) Miles: 8.30Altra One V3 Blue Miles: 15.60Saucony Kinvara 5 Teal (Vault) Miles: 7.10Altra One V3 Blue 2 Miles: 9.20Miles With Megan Miles: 4.00Saucony Kinvara 7 Miles: 8.60
Weight: 176.23
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