Of Mice and Marathons

Week starting Jul 07, 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

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
58.902.002.000.0062.90
Miles With Megan Miles: 8.55Specialized Diverge Pro Miles: 48.00Saucony ISO Freedom Black/Green Miles: 14.00Cross Training Minutes 2019 Miles: 153.00Saucony Kinvara 7 Miles: 10.50Saucony Kinvara 5 Teal (Vault) Miles: 4.30Newton Flat 5 Miles: 13.30Saucony ISO Freedom Miles: 10.10Saucony Kinvara 5 Blue (Vault) Miles: 10.70
Weight: 176.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 48-mile ride. HR 139.

Did my first D-Ride ("Detroit Ride") with the guys as one of them is leaving for 6 months to work in China. The ride starts from the other bike shop location in Birmingham (a wealthy suburb north of Detroit) and goes through some of the other suburbs and into Downtown Detroit. They sometimes do Belle Isle, but it is closed due to flooding. I had to get up early for this one, but I am glad I did it as it was a blast and a great way to see the city.

I would like to do more of these, but I will have to do long runs on Friday or it will likely eat too much into recovery as some portions guys would take off and I had to grind to keep up (though I did much better in the second half I was able to chase some of the guys who were breaking away who were on road bike. Admittedly, they could have dropped me had it come down to it, but my strength this year has made amazing improvements). Longest road ride so far. Definitely one to do in a group and not solo.

PM: 4 miles with Megan, averaged 9:53. HR 128.

Beautiful out. Summer is half over. Been great so so far. I am very fortunate to be able to do what I do. Megan and I are headed to Maine for a week on Tuesday.

Miles With Megan Miles: 4.00Specialized Diverge Pro Miles: 48.00Saucony ISO Freedom Black/Green Miles: 4.00Cross Training Minutes 2019 Miles: 153.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

AM: 4.3 miles, averaged 9:13. HR 134.

Megan and I had lunch with some friends who were traveling back to Buffalo from northern Michigan.

PM: 10.5 miles, averaged 9:08. HR 142.

Tired. Beautiful evening for a run.

Saucony Kinvara 7 Miles: 10.50Saucony Kinvara 5 Teal (Vault) Miles: 4.30
Weight: 176.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.302.002.000.0013.30

AM/Lunch: 13.3 miles, averaged 8:11. HR 162.

4-Mile Progressive Tempo + 8 x 45" Strides

We have a late flight to Maine today, so I was glad to sneak in a workout before travel. Warmed up 3 miles with a few light strides. It was warm out (80 degree to finish), but very dry, so I made it through okay. Much better than I bombed workout last week.

Splits: 7:13, 7:01, 6:41, 6:24

Jogged a mile and then did 8 x 45" strides with 75" recovery jogs. Cooled down ~3.25 miles.

I was happy to get through the workout and get on my way back to running faster.

PM: AIS, PT, light core, pushups 

Newton Flat 5 Miles: 13.30
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Noon: 10.1 miles, averaged 10:51. HR 128.

In Maine. Got in around midnight and stayed up late with my mom.

First few with Megan. Weather is good.

Miles With Megan Miles: 2.25Saucony ISO Freedom Miles: 10.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Noon: 10.7 miles, averaged 9:01. HR 143.

Did some pushups. Trying not to eat too much but it’s impossible here. Might get out again later, might not.

Saucony Kinvara 5 Blue (Vault) Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch/PM: 10 miles, averaged 9:09. HR 138.

First few with Megan.

PM: AIS, PT, pushups throughout the day, light core.

Miles With Megan Miles: 2.30Saucony ISO Freedom Black/Green Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

We had a nice day at my sister’s camp on the lake. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.902.002.000.0062.90
Miles With Megan Miles: 8.55Specialized Diverge Pro Miles: 48.00Saucony ISO Freedom Black/Green Miles: 14.00Cross Training Minutes 2019 Miles: 153.00Saucony Kinvara 7 Miles: 10.50Saucony Kinvara 5 Teal (Vault) Miles: 4.30Newton Flat 5 Miles: 13.30Saucony ISO Freedom Miles: 10.10Saucony Kinvara 5 Blue (Vault) Miles: 10.70
Weight: 176.00
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