Of Mice and Marathons

Week starting Jul 08, 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

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30 Gravel Race

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 25 Mile

Cyclocross

September 15: Big Bad Wolf

October 12: Beer City Growler

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: 13.80 Month: 244.90 Year: 706.70
Miles With Megan Lifetime Miles: 438.15
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra One 2.5 Black Lifetime Miles: 511.85
Altra Escalante Lifetime Miles: 484.25
Altra One V3 Blue Lifetime Miles: 247.80
Altra One V3 Blue 2 Lifetime Miles: 345.60
Specialized Diverge Pro Lifetime Miles: 355.70
Saucony ISO Freedom Lifetime Miles: 294.10
Saucony ISO Freedom Black/Green Lifetime Miles: 158.80
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 442.82
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 237.45
Cross Training Minutes 2019 Lifetime Miles: 225.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.450.003.871.2449.56
Altra One 2.5 Black Miles: 18.80Altra One 2.5 Miles: 9.10Altra Escalante Miles: 7.20Miles With Megan Miles: 7.25Nike Zoom Streak LT2 White/Orange Miles: 10.40Cross Training Minutes 2018 Miles: 164.00Specialized Diverge (Gravel Bike) Miles: 44.70
Weight: 172.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

PM: 6.4 miles, averaged 10:05. HR 128.

First few with Megan. We went to see friends in Ohio last night and got back early in the afternoon.

Late: AIS, PT routine, and push ups

Altra One 2.5 Black Miles: 6.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Lunch: 7.2 miles, averaged 9:05. HR 139.

PM: 5 miles, averaged 9:51. HR 136.

Had a good time and great conversation with Jeff Shadley. 

 

Altra One 2.5 Miles: 5.00Altra Escalante Miles: 7.20
Weight: 174.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.003.871.2414.46

Noon: 10.4 miles, averaged 7:53. HR 161.

Cutdown Effort Workout 

2 miles up

16' @ 10M effort (6:20 pace), 5' jog

8' @ 10k effort (5:59 pace), 4' jog

4' @ 5k effort (5:45 pace), 3' jog

2' @ 3k effort (5:33 pace), 2' jog

1' @ mile effort (5:08 pace)

2 mile cool down

First substantial time at sub-6 paces in about a year or so. Good workout. Started somewhat conservatively, but went pretty hard once I got rolling. Warm but extremely dry.

PM: 4 miles w/ Megan, averaged 10:25. HR 126ish? (Error first mile)

Megan wanted to run at Paint Creek. Wasn’t planning to run, but couldn’t pass that up.

Miles With Megan Miles: 4.00Nike Zoom Streak LT2 White/Orange Miles: 10.40
Weight: 170.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles, averaged 9:54. HR 136.

Day off tomorrow from running. First day since the end of February. 137 days. I’ll still do the Thursday ride, but this should freshen my step for the 5k, my first all-out race since Broad Street May 2015.

Altra One 2.5 Black Miles: 6.00
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 7.5-mile ride. Got my hair cut.

PM: 37.2-mile ride. HR 151.

Good Thursday night ride. Felt good to have a day of from running even though I would prefer to have gone out.

Cross Training Minutes 2018 Miles: 164.00Specialized Diverge (Gravel Bike) Miles: 44.70
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Lunch: 6.4 miles, averaged 9:31. HR 136.

First few with Megan. Did 6 x 20” strides to get ready for Sunday. They were quite fast and I felt very strong. Starting to get my old self back.

Megan and I are at a Def Leppard and Journey concert (special appearance from the Pretenders). Megan loves Def Leppard and we thought they had already played but saw a commercial earlier this week and I looked up tickets and said, “Let’s go.”

It’s pretty much the whitest thing in Detroit right now for sure.

 

Miles With Megan Miles: 3.25Altra One 2.5 Black Miles: 6.40
Weight: 173.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Noon: 4.1 miles, averaged 9:31. HR 136.

First Michigan race since moving here almost two years ago in the morning.

 

Altra One 2.5 Miles: 4.10
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.450.003.871.2449.56
Altra One 2.5 Black Miles: 18.80Altra One 2.5 Miles: 9.10Altra Escalante Miles: 7.20Miles With Megan Miles: 7.25Nike Zoom Streak LT2 White/Orange Miles: 10.40Cross Training Minutes 2018 Miles: 164.00Specialized Diverge (Gravel Bike) Miles: 44.70
Weight: 172.82
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