Of Mice and Marathons

Week starting Sep 06, 2015

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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:

Rebuild fitness, get weight back down, and other runnerly things.

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under.

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: 174.40 Year: 2547.40
Salomon SL Sense Ultra Lifetime Miles: 78.05
Inov-8 Roclite 295 Lifetime Miles: 214.25
Saucony A6 Lifetime Miles: 196.86
Miles With Megan Lifetime Miles: 225.85
Saucony Fastwitch 7 Lifetime Miles: 456.50
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 78.45
New Balance Zante Lifetime Miles: 670.15
Nike Lunar Racer Lifetime Miles: 308.10
Adidas Boston 6 Lifetime Miles: 338.60
Brooks Launch Lifetime Miles: 577.05
Nike Pegasus Lifetime Miles: 216.00
Saucony ISO Zealot Lifetime Miles: 43.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.508.005.000.0098.50
Kinvara 5 White/Black Miles: 20.00Newton Gravity LE Miles: 12.25Kinvara 5 Green Miles: 19.50Saucony Ride 7 Miles: 26.50Nike Zoom Streak LT2 Miles: 10.50Kinvara 2 White/Blue Miles: 4.50Newton Gravity III Miles: 5.25
Weight: 173.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

AM: 20 miles, averaged 7:34 w/ 8-mile AT tempo in 51:32 (6:26 avg)

Hit the roads at a decent hour for me on the weekend (9:30) and even though it was cool at night it was still 70 out with dew point 63 and 70% humidity (which felt comfortable) and I knew it would warm up fast. Better than the last three long runs, but I'm still waiting for that fall air to kick in. I did end up running a solid workout. I was tired out the warmup, felt just ok for the first 3 miles, then really good for the next 3, then tired on the last two. My legs were fine and breathing solid. Just fatigued.

7 miles, then 8 miles @ AT, then 5 miles easy

6:34, 6:38, 6:28, 6:24, 6:22, 6:26, 6:24, 6:14 (6:26 avg)

Started to work out of the zone slightly in the last 1-1.25 miles. Legs had more to give, but my breathing was up even though it was still in control.

80 degrees w/ 42% humidity and 55 dew point when I finished. Nice but warm for running long still.

Kinvara 5 White/Black Miles: 20.00
Weight: 172.70
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 5.25 miles at a gentleman jogger's pace. RHR 44/45.

PM: Off.

Legs were heavy this morning but felt pretty good overall. Figured I would rest this afternoon and absorb yesterday's run. Absorbed a little food and beer for a department Labor Day party as well.

Newton Gravity LE Miles: 5.25
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: 8.5 miles. RHR 44.

PM: 6 miles. Did 6 x 200 on the track in 37.3. Just tried to meet them and not kill them (Dad's golf driving advice).

+ Stetching and core (late). Need to get back into this routine. I was lazy last week but my schedule has really picked up

Kinvara 5 Green Miles: 6.00Saucony Ride 7 Miles: 8.50
Weight: 174.90
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.004.000.0014.50

AM: 10.5 miles. Workout of 4-mile LT tempo 

Saw what the conditions were outside (77/87%/73 DP) and thought I would jump on the treadmill. Walked outside and it didn't feel bad but I knew it would get uncomfortable quickly. Still, I thought to myself plenty of guys on the blog (Matt and Drew in particular) are slogging through workouts, barely slowing down and in worse conditions; you need to as well.

So I headed toward the track for an 8k tempo, but knew with the sun was coming out I wouldn't make it through, so I warmed up to Forbidden Drive and exhanged some shade for some rolling hills. It worked out fine. 4 miles was plenty today even though I felt like I should have pushed to 5.

Mile 3 was my turnaround and it has a slight grade just before that. Wore my HR monitor because I was planning to be on the treadmill.

3.25 up/3.25 down

5:55 (165), 5:58 (173), 6:11 (175), 5:47 (177) (5:58 average; 172)

Heart rate was fairly low overall. I'd like to get 5 miles in the low-5:40 range when it cools off and I get fitter. My best tempo last fall was 5 miles @ 5:48 average.

PM: 4 miles. Felt much better than I did around lunch time.

About an hour after I got home from my morning workout my GI gave me a serious thrashing. I felt ill, almost post-Boston ill but not quite. Layed on my side, extremely painful cramps. In and out of the bathroom. Took an Immodium. Either it or something else made me start to vomit. A fun morning wondering if when I got to my afternoon class if I would have to excuse myself. I stopped to get gas and drank a diet Pepsi and that straightened me out. That's what I did after Boston too. It has a strange effect on heat exhaustion.

Nike Zoom Streak LT2 Miles: 10.50Saucony Ride 7 Miles: 4.00
Weight: 174.70
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: 7 miles.

PM: 6.25 miles.

Megan and I went to a happy hour for the College of Liberal Arts and Sciences. I had two beers, which I was not going to do but they were free and there's a moratorium on alcohol for faculty events due to budgetary contraints from now on. So you can't really say no to these things. I had some brie and blue cheese and some other assorted snacks. Managed to run fine. It was cooler and rainy but still perfect shirtless weather.

+ Stretching (very late)

Newton Gravity LE Miles: 7.00Kinvara 5 Green Miles: 6.25
Weight: 174.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.001.000.0018.50

Lunch/PM: 14 miles easy w/ 1 mile hard @ 5:34

Did the pickup mile around mile 10. Breathing was pretty good, but my legs just didn't want to turn over. That's what happens when you run 8:30-8:15 pace then try to drop 3 minutes+ per mile. I did another faster mile around 6:20-6:30 coasting downhill at the end.

I woke up this morning when Megan's alarm went off and thought I should get up even though I don't have to be anywhere. I forced myself back to sleep and woke up 2.5 hours later. I needed it. The last two nights I have been painfully tired.

PM: 4.5 miles easy

Kinvara 2 White/Blue Miles: 4.50Saucony Ride 7 Miles: 14.00
Weight: 174.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 7.25 miles. Did some strides.

PM: 5.25 miles. Almost got smoked by a car that was paying too much attention ahead of it and not to where it was turning. #thatwasclose

+ rolling, stretching, and core 

Newton Gravity III Miles: 5.25Kinvara 5 Green Miles: 7.25
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.508.005.000.0098.50
Kinvara 5 White/Black Miles: 20.00Newton Gravity LE Miles: 12.25Kinvara 5 Green Miles: 19.50Saucony Ride 7 Miles: 26.50Nike Zoom Streak LT2 Miles: 10.50Kinvara 2 White/Blue Miles: 4.50Newton Gravity III Miles: 5.25
Weight: 173.94
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