Of Mice and Marathons

Week starting Jul 29, 2012

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Location:

Lake Orion,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Other

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)

Personal:

I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

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Miles:This week: 17.80 Month: 188.40 Year: 510.50
Miles With Megan Lifetime Miles: 613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 5 Viziglow Lifetime Miles: 530.45
Kinvara 10 Lifetime Miles: 186.30
Kinvara 10 II Lifetime Miles: 137.80
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 Lifetime Miles: 609.15
Saucony ISO Freedom 3 #2 Lifetime Miles: 154.30
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 121.50
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 228.00
Saucony Kinvara 13 Lifetime Miles: 188.90
Saucony Endorphin Pro Lifetime Miles: 170.00
Saucony Freedom 5 Lifetime Miles: 43.70
Saucony Kinvara 13 #2 Lifetime Miles: 20.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.155.000.002.5057.65
Newton Trainers Miles: 15.50Newton New Racers Miles: 14.00Saucony Kinvara Miles: 11.70Newton Trainers 2 Miles: 7.75Newton MV2 Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

AM: Planned on about 8 easy, but the temp and legs felt good, so I decided to tempo. After missing a good marathon goal pace tempo the first two weeks, I've been itching to get one on the books. 2 mile warmup straight into the workout. 7:38 (slow but a good first warmup mile), 7:31 (perfect for the first half), 7:23, 7:20, 7:30 (several turns and pedestrians). 7:28 average, which is about a 3:16 marathon. Walked a little bit and reset my watch for a 1.75 mile cool down. 

PM: One of the many versions of Old Standby (if I can still call it that) - 5.25 miles, averaged 8:26

Newton Trainers Miles: 5.25Newton New Racers Miles: 8.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Old Standby - 6.5 miles, no watch

Expect thundershowers to occur at: NEVER. 

Saucony Kinvara Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Started on my Union/Greenbush loop, but made some turns and went through the park before picking the loop back up, finally catching the the middle of Old Standby - 7.75 miles, averaged 8:36

Newton Trainers 2 Miles: 7.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.950.000.002.5013.45

AM: 2.2 mile warmup, 10 x 400m on the road (with 1:45 recoveries), 2.28 cool down. Ran the 400s at 5k minus 10 seconds (which is probably slower than they should be). Tried to keep them between 90-93 seconds. Averaged 93.1 seconds per. The last repeat was one of the slower ones because I thought I had one left (better than the reverse I suppose).  Need to up this workout to 12 repeats, but I'll never get to the level of the workout Camille Herron describes here: "I was definitely inspired–running past professional athletes and Olympians training for the 2004 Olympics. One day we watched a Japanese Ekiden team doing 50x400m on the track in 72 seconds…. like clockwork!" http://camilleherron.com/2012/07/24/going-to-boulder/

50...400s

PM: Old Standby variation, looping around the hospital - 4.75 miles, averaged 8:34

Newton Trainers Miles: 4.75Newton MV2 Miles: 8.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.450.000.000.0010.45

AM: Randomish south side loop - 5.2 miles, averaged 8:19 complete with almost-weekly dog incident 

Try to get out this afternoon. Long run moved to Monday when the weather will be pleasant. 

PM: out and back on 9th street - 5.25 miles, averaged 8:08

Pretty warm (93) but dry and a good breeze.


Newton New Racers Miles: 5.25Saucony Kinvara Miles: 5.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Part of Jefferson High School loop before calling it a day - 5.5 miles, averaged 8:42

Fairly warm and humid. Gave me some time to walk for about 20 minutes and reflect on the week. Only 6 days, but I got in just under 58 miles with 3 days of doubles, two solid workouts (which were two of the doubles), and I got in some good shorter efforts in a high heat. Lower 8-minute pace I've been running in the afternoons will feel super easy when September and October come around. Scale back a touch next week for my planned 3 up/1 down week schedule. Over 7 months without any injuries and I've covered ALMOST as many miles in the those months as I did all last year with fewer days off and more racing.  Also, my first pair of Newtons with over 750 miles on them are getting pretty stinky.

Newton Trainers Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.155.000.002.5057.65
Newton Trainers Miles: 15.50Newton New Racers Miles: 14.00Saucony Kinvara Miles: 11.70Newton Trainers 2 Miles: 7.75Newton MV2 Miles: 8.70
Weight: 0.00
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