Of Mice and Marathons

Week starting Sep 07, 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:

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
73.500.008.000.0081.50
Newton Gravity LE Miles: 10.00Kinvara 5 Miles: 20.00Saucony Kinvara 2 Miles: 4.50Newton Gravity III Miles: 8.25Saucony Fastwitch Miles: 4.00Newton Sir Isaacs (wide) Miles: 9.00Newton MV3 Miles: 16.10Saucony Kinvara 4 Miles: 4.00Saucony Kinvara Miles: 5.65
Weight: 168.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. First in 29 days. Scheduled one this week and figured today was the day. Good couple of weeks in the 87-90 mile range with improving workouts. Weight is getting down somewhat, which is good. Big goal pace workout this week with a slow paced long run midweek. Two more weeks to the marathon block.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Valley Green to Schuykill River Trail toward Valley Forge - 10 miles, averaged 8:19

Lots of elevation change on this one. About 4.25 miles to the trail. I'm going to try to do longer workouts there but 4.25 miles with 230-260 feet per mile up and down for miles 2-4 is not fun cooling down.

Garmin Activity

Newton Gravity LE Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Lincoln Drive + Schuykill River Trail + Forbidden Drive - 20 miles, averaged 7:27

Kinvara 5 Miles: 20.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: Houston Meadows - 8.25 miles, averaged 8:29

PM: Neighborhood loop - 4.5 miles, averaged 8:02

Saucony Kinvara 2 Miles: 4.50Newton Gravity III Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Flourtown and back up via the College - 9 miles, averaged ~7:55. My Garmin died.

Flourtown

PM: Springside Track - 4 miles, averaged 7:54. Did 6 x 200 strides in 37.5. 33.1 on the last one. Not bad.

Saucony Fastwitch Miles: 4.00Newton Sir Isaacs (wide) Miles: 9.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.008.000.0020.10

AM/Lunch - Flourtown tempo loop - 16. 1 miles total w/ 4 x 2 miles @ HMP w/ ~3:00-3:30 min. recovery jogs. Weather was a little breezy, sunny, lower humidity and temps 65-70.

4.1 up, 9 workout total, 3 down

Set 1: 12:15.6 (6:08, 6:08)

Set 2: 12:15.1 (6:08, 6:07)

Set 3: 12:15.3 (6:08, 6:07)

Set 4: 12:16.4 (6:13, 6:04)

Good, honest effort today. A successful workout for sure. Not too fast so I was out of range and dying, but plenty fast that when I started to dig into 5:30-5:40 pace for the last quarter mile with a slight hill, I was hurting (~end of race effort for roughly a minute and a half). I've run this workout as fast as 5:54 average (last winter when it was 19 degrees) but I ran exactly that for the race. A more reasonable effort and I tend to beat the workout. Last year before Philly I ran about 1.5 seconds faster, but it was one a flat .5 mile loop. This loop is slightly more challenging.

I usually call this one the Hanson Brothers Workout, but of course they didn't invent it but I got the idea a few years ago here.

Workout history with half marathon times

http://connect.garmin.com/modern/activity/163357565 (March 2012) w/ 1:33 half

http://connect.garmin.com/modern/activity/296790808 (April 2013) w/ 1:21 half

http://connect.garmin.com/modern/activity/371418481 (Sept 2013) w/ 1:17 half

http://connect.garmin.com/activity/460224072 (March 2014) w/ 1:17 half

http://connect.garmin.com/modern/activity/588778379 (Sept 2014) w/ ?:?? half

 

PM: Wyndmoor - 4 miles, averaged 8:03.

Megan and I are headed to have Thai. I imagine I will be very hungry by time we walk to the top of the hill.

 

Newton MV3 Miles: 16.10Saucony Kinvara 4 Miles: 4.00
Weight: 169.70
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

Valley Green loop w/ Megan - 5.65 miles, averaged 10:12. Rainy and cool.

Saucony Kinvara Miles: 5.65
Weight: 167.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.500.008.000.0081.50
Newton Gravity LE Miles: 10.00Kinvara 5 Miles: 20.00Saucony Kinvara 2 Miles: 4.50Newton Gravity III Miles: 8.25Saucony Fastwitch Miles: 4.00Newton Sir Isaacs (wide) Miles: 9.00Newton MV3 Miles: 16.10Saucony Kinvara 4 Miles: 4.00Saucony Kinvara Miles: 5.65
Weight: 168.65
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