Of Mice and Marathons

Week starting Aug 23, 2015

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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)

 

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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
90.000.006.000.0096.00
Saucony Ride 7 Miles: 42.25Kinvara 5 Green Miles: 20.50Newton Gravity LE Miles: 13.00Nike Zoom Streak LT2 Miles: 13.00Newton Gravity III Miles: 7.25
Weight: 173.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: NW Philly Long Run Route - 20 miles, averaged 8:10

Slow, never felt fantastic. Comfortable conditions. A little warm (75-80), but again comfortable. Calf spoke up a few times but never really hurt or caused me to stop. It kind of feels like that point just before a muscle goes in to full tighten up mode but never quite gets there. It does concern me even though it hasn't become a problem yet.

Fairly hilly route with 1300 feet of gain, which I think puts me at a PR for the week with almost 7000 feet of gain.

+ Stretching (late)

Saucony Ride 7 Miles: 20.00
Weight: 175.60
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 7 miles slow. Calf felt fine, thankfully.

PM: 5 miles. Calf felt fine.

First day teaching at Philadelphia University. I picked up a class there and as it turns out I have 7 students in the class. If I wasn't working at the poverty level I would feel guilty about it, but it gives me a ton of time to work with students individually.

Kinvara 5 Green Miles: 7.00Saucony Ride 7 Miles: 5.25
Weight: 174.60
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 8 miles. Did some strides in the middle.

PM: 5 miles.

+ Stretching and core (late)

Newton Gravity LE Miles: 8.00Kinvara 5 Green Miles: 5.00
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.006.000.0017.00

AM: 13 miles. 6 x 1600 on the track with 400 recoveries

This was a good workout for me. The weather was favorable and below 70 to start (not sure when the last run below even 75 was). I warmed up 3.75 feeling a bit sluggish but kind of knowing that I just needed some time to loosen up. I've been getting up much earlier than I did all summer so sometimes I am still half asleep on my warm up.

My goal was to run about 5:50-5:40 or roughly 10k pace, which I figured would feel much earier than 10k effort at this point. I decided to do these on the track and try to mirror the paces I did for my sharpening workout about 4 weeks ago but with a slower cutdown. Worked beautifully. I felt quite relaxed and my breathing was good. Legs weren't snappy, but that's what the first just-barely-sub-100-mile week will do to you the week before. I might have been too conservative at the start and I finish well, running hard but not trying to kill it. I took 400 recovies to make things simple but I tried to keep the recovery pace somewhat honest in ~2:10 average when I would typically do 1:45-2:00.

5:51.8, 5:50.6, 5:48.4, 5:46.1, 5:41.5, 5:38.5 (5:48 converted mile pace average)

Cooled down to 13.

PM: 4 miles easy. Beautiful evening.

In the last year or so I have discovered Greek yogurt. Over the last two months I discover coffee Greek yougurt. Sometimes for dessert I have a scoop of peanut butter then I eat yougurt, coffee or otherwise. Tonight I thought, "Viola!" I put the peanut butter in the coffee yogurt and it is amazing. #yourewelcome

Nike Zoom Streak LT2 Miles: 13.00Saucony Ride 7 Miles: 4.00
Weight: 173.60
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: 8.5 miles easy. RHR 38.

I ran a flat section several times and only gained 56 feet, which I enjoyed the mundaneness off. That's a new PR for low gain in Philadelphia. Even my 4-5 mile afternoon routes generally have 200-350. Most 7-9 mile loops 500-700.

PM: 5 miles easy.

+ stretching and core (late)

Newton Gravity LE Miles: 5.00Kinvara 5 Green Miles: 8.50
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 13 miles. Aerobic progression through 10 miles (9:05-6:38 pace). Did a few strides in the last mile. RHR 39/40

Fairly tired. Just a short easy run tomorrow, then long run on Sunday with a slight decrease in mileage next week, likely just back to ~85 miles. I just don't want to get ahead of myself too early.

Saucony Ride 7 Miles: 13.00
Weight: 172.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles.

+ Stretching and core (late)

Newton Gravity III Miles: 7.25
Weight: 174.90
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
90.000.006.000.0096.00
Saucony Ride 7 Miles: 42.25Kinvara 5 Green Miles: 20.50Newton Gravity LE Miles: 13.00Nike Zoom Streak LT2 Miles: 13.00Newton Gravity III Miles: 7.25
Weight: 173.91
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