Of Mice and Marathons

Week starting Aug 24, 2014

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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 4: Lowell Spring Classic 33 Mile

April 18: Barry Roubaix 36-Mile Gravel Race

May 02: Black Fork Gravel Grinder 54 Mile

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: 12.30 Month: 123.40 Year: 123.40
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 603.95
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: 2297.75
Saucony ISO Freedom Lifetime Miles: 727.45
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: 730.60
Cross Training Minutes 2019 Lifetime Miles: 7560.80
Saucony Kinvara 6 Lifetime Miles: 469.00
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 230.20
Saucony Kinvara 5 Viziglow Lifetime Miles: 165.45
Wahoo Kickr Lifetime Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.000.009.000.5087.50
Newton Gravity LE Miles: 13.00Altra The One Miles: 13.00Saucony Kinvara 4 Miles: 7.50Saucony A5 Miles: 10.50Mizuno Musha Miles: 10.00Kinvara 5 Miles: 8.25Newton Gravity III Miles: 9.25Trail Falls/Fails Miles: 1.00Newton Flat 5 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Lunch: Flourtown - 8 miles, averaged 8:32

PM: Treadmill - 4.5 miles in 35:08. Jogged down the road and did some strides on Mermaid Ln. Had the "trampoline effect" going on when I went from belt to pavement.

Newton Gravity LE Miles: 8.00Altra The One Miles: 4.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Chestnut Hill College loop - 7.5 miles, averaged 8:36

PM: Treadmill - 4.5 miles in 33:54

Saucony Kinvara 4 Miles: 7.50Altra The One Miles: 4.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.5015.50

AM: Springside Track - 10.5 miles total w/ 4 x 1600 (400 recovery jogs), 2:30 rest, 2 x 400 hard w/ 90 seconds rest

Sunny, around 70 or so with 85-90 humidity. The foutains are working at the track now though. Warmed up ~28 minutes, mostly on the track

6:17, 6:11, 6:07, 6:07 (converted to mile pace); 75.6, 78

I purposely started very conservatively and let the pace drop as I got warmed up. I should have done the full set of 6 but I have been very gun shy with workouts lately and have lost a lot of confidence. I was feeling pretty good. Not great, but more relaxed than I have been. Wore my Timex to keep from surging. First 200 of the first 400 was fast and my legs were done, then the second 400 was too slow, but I like how I have mixed harder short intervals at the end of longer ones this season. All in all, not bad.

PM: Treadmill - 5 miles in 38:30. Did a set of weights.

Saucony A5 Miles: 10.50Mizuno Musha Miles: 5.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: Chestnut Hill College hill loop - 8.25 miles, averaged 8:09

I've done a few adjustments to this loop since early July and I think I like this one the best. It's just over 700 feet of gain. Felt good today.

PM: Sprinngside Track - 4 miles, averaged 7:49. Did 6 x 200 strides in ~38 seconds. Cut down from 41 seconds (~3k pace) to 34 seconds.

Legs felt tired but good today but the normal tired where if you ask them to move, they move (but you really don't feel like asking them to move).

Altra The One Miles: 4.00Kinvara 5 Miles: 8.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM/Lunch: Wissahickon Trails - 9.25 miles, averaged 8:20

Explored a different section today and found some nice single track that went through a field with head-high grass and wildflowers. Very enjoyable. Even took a good digger on that part. The trails all seem to come back down to Forbidden Drive too soon. It would be nice to have about 15-20 miles of single track rather than 1-3 miles at a time, but I can't complain too much.

PM: Springside Track - 4 miles, averaged 7:42. Did 6 x 200 hard strides, averaged 36.3 (about mile pace)

Newton Gravity III Miles: 9.25Trail Falls/Fails Miles: 1.00Newton Flat 5 Miles: 4.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.005.000.0017.00

Springside Track - 12 miles total. 30 minute warmup with 800 meters @ MP, 8 x 1000 w/ 200 meter jogs, 22 minute cool down

Splits (recovery): 3:42.9 (1:08.9), 3:45.7 (1:11), 3:40.3 (1:14.8), 3:40.6 (1:13.3), 3:38.6 (1:17.2), 3:42.3 (1:17.6), 3:45.1* (1:18.2), 3:37.5, averaged 3:41.6 (74-75 second recovery jogs)

*a second or two long because I missed the split button and had to double fire.

Pace was off goal of 3:35-3:38, but that was a bit ambitious I think. Effort was good today. These were at my half marathon pace from last year at Philly RnR (~5:56 pace), so we will see what this year brings. Ultimately, this workout was a success and I don't feel like I can say that about many after Boston. I could have knocked out two more, but I got plenty of work in for the morning and the rests were short (as they should be with Ks). Weather started in the upper 50s, so there's something to that as well.

I haven't been running long, but I think tracks were places where people went to run fast safely and with accurate measurements. I've seen Cross Fitters doing their weird chain things near the track, jump roping too close to lane 1, older folks barely running in lane 1, people walking in lane 1, people running the opposite direction in lane 1, people WALKING BACKWARDS in lane 1. Glad to see people out exercising and enjoying time with their families, but they are driving me crazy!

PM: Treadmill next to Megan - 5 miles in 39:12. Did some weights (core stuff mostly)

Mizuno Musha Miles: 5.00Newton Flat 5 Miles: 12.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Valley Green loop w/ Megan - 5 miles, averaged 10:05

Newton Gravity LE Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.000.009.000.5087.50
Newton Gravity LE Miles: 13.00Altra The One Miles: 13.00Saucony Kinvara 4 Miles: 7.50Saucony A5 Miles: 10.50Mizuno Musha Miles: 10.00Kinvara 5 Miles: 8.25Newton Gravity III Miles: 9.25Trail Falls/Fails Miles: 1.00Newton Flat 5 Miles: 16.00
Weight: 0.00
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