Of Mice and Marathons

Week starting Jul 01, 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

Detroit Marathon or Indianapolis Monumental Marathon

Gravel Races

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 25 or 50 Mile

Cyclocross

November 16: Bloomer CX

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: 14.60 Month: 210.90 Year: 2294.35
Newton Flat 5 Lifetime Miles: 198.50
Miles With Megan Lifetime Miles: 511.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 376.80
Altra Escalante Lifetime Miles: 536.65
Altra One V3 Blue Lifetime Miles: 365.50
Altra One V3 Blue 2 Lifetime Miles: 380.00
Specialized Diverge Pro Lifetime Miles: 1317.10
Saucony ISO Freedom Lifetime Miles: 533.20
Saucony ISO Freedom Black/Green Lifetime Miles: 295.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 688.77
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 615.25
Cross Training Minutes 2019 Lifetime Miles: 3722.50
Saucony Kinvara 6 Lifetime Miles: 91.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.508.804.000.0070.30
Cross Training Minutes 2018 Miles: 263.00Altra One 2.5 Black Miles: 22.90Specialized Diverge (Gravel Bike) Miles: 74.80Altra One 2.5 Miles: 16.30Nike Zoom Streak LT2 White/Orange Miles: 8.00Altra Escalante Miles: 23.30Miles With Megan Miles: 4.00
Weight: 172.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch: 6 miles, averaged 10:50. HR 133.

Ran very slow in the heat for smart recovery.

PM: 37.6-mile ride. HR 153.

Started from Paint Creek and did portions of the Thursday night ride. When I got to the Proving Grounds (Ford test track I think) it poured and the sky was very dark and it was windy. I worried about hail and lightening but it was okay. The dirt was muddy (so was I, the bike likewise). Had a good time. Not optimal for recovery but it’s hard to do the cycling I want with my running schedule. Just need to monitor fatigue levels and not go too hard.

 

Cross Training Minutes 2018 Miles: 139.00Altra One 2.5 Black Miles: 6.00Specialized Diverge (Gravel Bike) Miles: 37.60
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Lunch: 7.3 miles, averaged 8:51. HR 143.

PM: 4.3 miles, averaged 9:50. HR 130.

Felt a little rough on the lunch run. Slight bonk. Low on calories I think. A bit humid. Drier air pulled through this afternoon. Felt much better this afternoon.  It’s still 80 in our apartment.

Altra One 2.5 Miles: 7.30Altra One 2.5 Black Miles: 4.30
Weight: 170.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Lunch: 8 miles, averaged 7:41. HR 154.

4-Mile Tempo in 24:46 (6:11/12 Avg)

Drier air moved in but it was still fairly warm (86 degrees). Warmed up 2 miles with strides. Ran completely by effort and Easter egged my splits to great results. I’m getting back to my old running self now.

Splits: 6:15, 6:14, 6:10, 6:07 (HR 169.5)

The last .75 were tough. Collected myself a bit then cooled down 2 miles. A short workout overall, but I also find true tempos some of the hardest workouts mentally. I prefer to break them into 10-15’ or 2-2.5 miles. Always feels great to nail them though. 

 

Nike Zoom Streak LT2 White/Orange Miles: 8.00
Weight: 174.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 5 miles, averaged 10:29. HR 139.

Hot.

PM: 5 miles, averaged 10:00. HR 139.

Ditto. 83 degrees inside. Happy 4th!

Night: AIS, PT Routine

Altra One 2.5 Miles: 5.00Altra One 2.5 Black Miles: 5.00
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Lunch: 7.1 miles, averaged 9:10. HR 148. Did some strides.

Hot and high dew point. Was about 80 degrees sleeping. I’m tired of it. Complex supposed to look at AC.

PM: 37.2-mile ride. HR 162.

Hot ride. We were supposed to get thunderstorms but they held off. We did a combined group ride so the pace was solid (18MPH over dirt and hills). We were momentarily halted by two loose cows. Hard effort, but enjoyed it. The guys are helping me learn, which I appreciate.

Cross Training Minutes 2018 Miles: 124.00Altra Escalante Miles: 7.10Specialized Diverge (Gravel Bike) Miles: 37.20
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

Lunch: 7.6 miles, averaged 8:36. HR 141.

Relief in the air. Low 70s, very dry, and breezy.

PM: 4 miles w/ Megan, averaged 10:20. HR 122. 

Very pleasant. Humidity at a rare 27%. 

Night: AIS, PT routine, and push ups (did 43 in 1'. Too lax on the lately, but it has been so hot inside)

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 4.00Altra One 2.5 Black Miles: 7.60
Weight: 170.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.408.800.000.0016.20

Lunch: 16.2 miles, averaged 7:47. HR 160.

60’ Aerobic Threshold Run + 6 x 20” Strides

Went to Stony Creek to get some hillier running in. Full sun, dry, not too hot. Warmed up 30’. I put my auto lap and hit pretty much 6:50s and 6:40s. It was windy as it alway is off the water. Averaged 6:48, which I was okay with. I never felt great but I fought through. Jogged about 6’ and got some fluids (shorts had some serious salt stains) and did strides (supposed to be 45” but I couldn’t bring myself to do the long ones. Shuffled 20’ down.

Splits: 6:58, 6:50, 6:40, 6:42, 6:48, 6:45, 6:47, 6:58, 6:42 (for .8)

Pleased I toughed it out. The last 5’ were a little tough. The uphills at the end killed me.

Altra Escalante Miles: 16.20
Weight: 170.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.508.804.000.0070.30
Cross Training Minutes 2018 Miles: 263.00Altra One 2.5 Black Miles: 22.90Specialized Diverge (Gravel Bike) Miles: 74.80Altra One 2.5 Miles: 16.30Nike Zoom Streak LT2 White/Orange Miles: 8.00Altra Escalante Miles: 23.30Miles With Megan Miles: 4.00
Weight: 172.27
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