Of Mice and Marathons

Week starting Sep 02, 2012

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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:

2020 Races

 

March 28: Dirty 30 (Gravel Race)

April 4: Kal-Haven Trail Run (33.5-Mile Ultra)

April 18: Barry Roubaix (36-Mile Gravel Race)

May 30: Hellkat 50 (Gravel Race)

June 20: Cow Pie Classic 33-Mile (Gravel Race)

Sept 13: Uncle John's Dirty Ride (56-Mile Gravel Race)

Sept 20: Brooksie Way Half Marathon

October 18: Detroit International Half

 

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: 0.00 Month: 125.20 Year: 3570.58
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 572.85
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: 2140.05
Saucony ISO Freedom Lifetime Miles: 698.35
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 737.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 718.30
Cross Training Minutes 2019 Lifetime Miles: 6778.55
Saucony Kinvara 6 Lifetime Miles: 442.80
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 153.40
Saucony Kinvara 5 Viziglow Lifetime Miles: 61.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.169.007.000.0069.16
Newton Trainers Miles: 4.75Newton Trainers 2 Miles: 14.50Newton Trainers 3 Miles: 16.50Newton New Racers Miles: 4.25Newton MV2 Miles: 10.16Newton (Marathon Workout) Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Old Standby shorty variation - 4.75 miles, averaged 8:24

Newton Trainers Miles: 4.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4th Street Hills, Labor Day Special @ 85% humidity - 8 miles, averaged 8:03

I was wondering this morning why I don't do this more often after I started running it a few times last spring. Then I hit the first hill. I think I repressed that.  Need to rotate some of my longer hill climb routes back in for variety and conditioning.

Newton Trainers 2 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

10 Mile Courtland/Vinton Woods loop - 10 miles, averaged 8:14 with two water stops. Got a good taste of the humidity that was absent most of the summer: 85 with 67% humidity. Could be worse but it was still nasty. Finished with a 1 mile pick up that ended up being slower end marathon pace

Newton Trainers 3 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.410.007.000.0014.41

AM: 2.4 miles up to Courtland, strides, and dynamic stretching. 7 x 1 mile threshold with 90 second jog/walk recoveries: 6:37, 6:38, 6:38, 6:39, 6:40, 6:37, 6:33 (bit of downhill with some rollers on the last two). Walked to cool down.

A little bit ambitious in the saturated air (and maybe generally), but I hit my goal of 6:38 with 6:37.1. I went against coach Bam's suggestion a little bit with the workout itself, but it has the same spirit (make marathon pace feel easy) and also does some work toward getting close to 25 seconds between marathon pace and half pace (next half two 10 days out). 

PM: Old Standby shorty version - 4.25 miles, averaged 8:03

Newton New Racers Miles: 4.25Newton MV2 Miles: 10.16
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Old Standby - 6.5 miles, no watch. Nice and easy with a bit of pick up the last part of mile 6.

Skipped my morning run, but the afternoon was great. A young boy said to his mother, "Mom, look how skinny that guy is!" Guess I won't cut out my new ice cream diet after all. Almost got eaten by a dog named Lucky. Luckily the owner had a pretty strong command on the pooch and reeled him in with his voice. He was actually apologetic, which was new.

Newton Trainers 3 Miles: 6.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Old Standby - 6.5 miles, no watch

4 loose dogs. 5 in two days. Well, two pair of smallish dogs that Oliver (my cat) could beat up so we'll call it 2 total on the day. Good rain after the first 3.5 or 4 miles.

Newton Trainers 2 Miles: 6.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.008.000.000.0019.00

Perfect weather today. 55 with high humidity, but it dropped off and felt very cool, especially shirtless. Lots of runners today. Perhaps the most enjoyable run I've ever done. Put the finishing touches on my new long run route - 19 miles, averaged 7:38 w/ 8 or 11 miles at MGP depending on how you run the numbers.

Started to pick it up around miles 9-11. Those ended up being slow marathon pace miles (7:28, 7:29, 7:24). I put down a gel at mile 11 just to make sure I can still handle the nasty creatures. Then I went into a more concentrated marathon effort even though I guess @ 7:05-7:06 pace the last 11 miles where on pace. The last mile I tried to slow down, but my legs were in the groove. Miles 12-19: 7:11, 6:54, 6:56, 6:49, 6:50, 6:53 (water stop), 6:45, 7:26. The Miles 15.5-17ish where on the trail through some muddy spots. Tried not to slip, but I did get a little bit of mud on my yellow babies. Toughens 'em up I guess. A little over 2 hours and 25 minutes

Newton (Marathon Workout) Miles: 19.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.169.007.000.0069.16
Newton Trainers Miles: 4.75Newton Trainers 2 Miles: 14.50Newton Trainers 3 Miles: 16.50Newton New Racers Miles: 4.25Newton MV2 Miles: 10.16Newton (Marathon Workout) Miles: 19.00
Weight: 0.00
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