Of Mice and Marathons

Week starting Sep 02, 2018

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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
80.937.703.870.0092.50
Cross Training Minutes 2018 Miles: 84.00Altra One 2.5 Miles: 24.30Specialized Diverge (Gravel Bike) Miles: 16.80Miles With Megan Miles: 4.00Altra One V3 Blue Miles: 13.50Altra Escalante Miles: 24.90Altra One V3 Blue 2 Miles: 19.20Altra One 2.5 Black Miles: 10.60
Weight: 171.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Lunch: 6.9-mile ride to the gym. HR 103.

            6.2 miles in 65’ on the treadmill. HR 118.

            9.7-mile ride home. HR 115.

Did some single track and technical skills course work. I wiped out a few times, notably on some logs. Two kids on mountain bikes came the other way, gracefully making their way over. I also got of the bike and carried and ran it up a steep hill. Those shoes are not made for trail running.

Late: AIS, PT routine, situps

Cross Training Minutes 2018 Miles: 84.00Altra One 2.5 Miles: 6.20Specialized Diverge (Gravel Bike) Miles: 16.80
Weight: 174.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

Lunch: 8.4 miles in 65' on the treadmill. HR 148.

Did 10' progressions from 6.5-9.0 w/ last 15' @ 9.0.

PM: 6 miles, averaged 9:56. HR 131.

First 4 w/ Megan. Rained a good bit and we got a thunderstorm. I was able to get in 60’ without incident.

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 6.00Altra One V3 Blue Miles: 8.40
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.730.003.870.0014.60

Lunch: 11.4 miles in 1:33. HR 155.

24' Tempo @ 10-Mile Effort + 6 x 45" Strides

30' up/20' down. Same as the previous weeks, but with an additional 2 minutes. I managed to feel great, breaking the tempo into 6' sections for 18'. I went:

6' @ 9.5

6' @ 9.6

6' @ 9.7

2' @ 9.8

1' each @ 9.9, 10.0, 10.1, 10.2

HR 176 for the tempo.

PM: 35' shakeout (11:04 pace). HR 134.

Still pretty uncomfortable out there. First day of school tomorrow.

Altra Escalante Miles: 3.20Altra One V3 Blue 2 Miles: 11.40
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Lunch: 6.1 miles on the treadmill in 65’. HR 128.

Good first day of teaching. Nice to feel like I contribute to society again. Blocked out a good chunk in the middle of the day to run, do lunch, work. Getting up at 6:45 and not eating until 2 was a little rough, especially after 18 hours of exercise last week. 

PM: 6.4 miles, averaged 10:11. HR 132.

Hot day, but a front started to come through and it was a very nice run. A few sun showers and a great rainbow. My swan is back at the park. It knows when the fair weather folks are gone.

 

Altra One 2.5 Miles: 6.10Altra One 2.5 Black Miles: 6.40
Weight: 170.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

AM: 7.6 miles, averaged 8:48. HR 141. Did some strides.

PM: 5.1 miles, averged 8:52. HR 141.

No ride tonight as I found out my frame is cracked. They are going to see if Specialized will warranty it. I hope they do. I am still paying for that thing. I'm only slightly panicked though.

Night: AIS, PT routine, situps and pushups

Might actually go to bed at a decent time tonight.

Altra Escalante Miles: 7.60Altra One V3 Blue Miles: 5.10
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

Lunch: 7.8 miles. Did some hill blasts.

Did an introductory hill blast workout of 4 x 8". Warmed up 30', did drills and strides, the blasts w/ 2.5'-3' walkabout recovery, 30' down. The cool down was fairly quick with a 6:30 last mile. I was anxious and ticked off, but the workout was okay. I need to work on my form for the drills.

PM: 6 miles, averaged 9:29. HR 131.

Very much like fall. Got a call from KLM and Specialized is going to send a new frame. That’s pretty serious service from both parties, particularly within 24 hours.

 

Altra One 2.5 Miles: 6.00Altra One V3 Blue 2 Miles: 7.80
Weight: 171.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.607.700.000.0018.30

Noon: 14.1 miles, averaged 7:41. HR 155.

50’ Aerobic Builder + 6 x 20” Strides

Warmed up 25', covered 7.7 miles in 50' (6:29 average w/ 171 BPM), 5' jog, 6 x 20" strides, and a 20' cool down.

The weather was very fallish and that helped. I didn't take splits, but the loop is just over a mile, so I had some idea how fast I was running. I was suprised to see that the overall average at the end was at or just under 6:30. Judging from Strava, most were consistently 6:25-6:28. My breathing was good and I nailed the 170 BPM mark without looking. My legs were sluggish after 3-4 miles, but that is due to mileage and hill blast yesterday, which reminds me . . . my calves were quite sore and tight. That's pretty rare for me.

PM: 4.2 miles, averaged 10:14. HR 129.

Missed Megan as I didn't get back from the grocery store in time but saw her coming back on her run.

I didn't expect this week to be as big as it was. I did double 6 days, which is probably a PR or tied for one. If I double tomorrow, that will be a full week of double. Traditionally, I have done up to 5 doubles, with a single on a long run day and then one easy single day of ~1 hour. I also think this is my biggest week since leaving Philadelphia, but I need to check.

My last week in the 90s was March/April 2016. I have had a few 80-mile weeks since then, but a pretty steady diet of 65-75 the last 12 months.

 

 

 

Altra One 2.5 Black Miles: 4.20Altra Escalante Miles: 14.10
Weight: 170.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.937.703.870.0092.50
Cross Training Minutes 2018 Miles: 84.00Altra One 2.5 Miles: 24.30Specialized Diverge (Gravel Bike) Miles: 16.80Miles With Megan Miles: 4.00Altra One V3 Blue Miles: 13.50Altra Escalante Miles: 24.90Altra One V3 Blue 2 Miles: 19.20Altra One 2.5 Black Miles: 10.60
Weight: 171.49
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