Of Mice and Marathons

Week starting Sep 04, 2016

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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
64.408.003.000.0075.40
Kinvara 5 Black/White 2 Miles: 25.30Saucony Ride 7 Miles: 12.00Saucony ISO Triumph Miles: 4.70Kinvara 5 White/Black Miles: 17.40Saucony Fastwitch 7 Miles: 16.00
Weight: 173.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles recovery. HR 140.

Exhausted this week, but I had two really solid naps the in the last two days, which I haven't been able to do for a while. I love me a good nap.

Kinvara 5 Black/White 2 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

PM: 12 miles moderate progression, averaged 7:38. HR 159.

Did the last mile in 6:10. It was harder than I hoped it would be. Felt kind of meh overall. Warmer than it's been since cooler weather came in (about 86 or so but dry). Did some pullups at the playground after.

Saucony Ride 7 Miles: 12.00
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 7.8 miles. HR 138.

PM: 4.7 miles. HR 144.

Saucony ISO Triumph Miles: 4.70Kinvara 5 Black/White 2 Miles: 7.80
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Lunch: 8.6 miles at survival pace with 8-minute progression/pickup at the end. Pullups and pushups. HR 144.

Dew point at 74. I took it slow.

Kinvara 5 White/Black Miles: 8.60
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.000.009.50

PM: 9.5 miles moderate with 2-mile pickup in 12:47. HR 165?

Kinvara 5 Black/White 2 Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

PM: 8.8 miles. HR 143.

Good run except for two different cars beeping at me within a quarter mile. I haven't missed the Midwest one bit. So far I have had one airhorn blown at me, someone yelled at me yesterday, and two weeks ago someone yelled "[breasts] jiggle." The language in Indiana was a bit more colorful, but it's coming I am sure. The "Run, Forrest, Run" is back as well. I think I ran 7000+ miles in Philadelphia in just over 2 years and the incidents were rare and very mild (usually catcalling women, which I find neither funny not flattering). I'm gunshy to run around town much, so I stick to the 1.5 miles to and from Spencer Park and run the 1-mile loop or I go to do longer runs and workouts on the Paint Creek Trail, which requires driving.

Kinvara 5 White/Black Miles: 8.80
Weight: 174.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

PM: 16 miles moderate to uptempo with 8 miles at marathon effort, averaged 7:00 overall. HR 159.

Went to Rochester Municipal Park and they were charging for an event. And everyone else was trying to get me to pay to park everywhere I went. I don't really like driving to run and I will not pay to park and run. The neighborhoods have basically lots of space but almost no parking. I did find a spot eventually. I managed to pick up the trail just a piece down the road and got rolling.

It was overcast and cooler but still not fall conditions. I did get some rain, which was nice. The trail was not crowded. I did see the usual squirrels (both black and grey), a few turkeys, which I inadvertently chased, and a fawn, which was very cute.

I turned on my auto split to keep the pace honest and so I could have some feedback to keep me focused and so I could try to run a progression on the way back at marathon effort down to AT and LT if I was feeling okay. 7:15 felt reasonable for cruising speed on the way out and 6:35-6:40 was about all my legs could turn out on the way back. Assuming my monitor was right, I nailed the effort at just under 165 BPM average. I recently decided to continue to use my monitor but turn off the feedback. Too much distraction. It turns out I've got fairly accustomed to sensing marathon effort.

6:46 (159), 6:39 (162), 6:38 (163), 6:37 (163), 6:40 (162), 6:43 (167), 6:30 (170), 6:35 (173)

6:38.5 average and just under 165 BPM

I didn't cool down, which might be why these moderate to uptempo efforts the last few weekends have been destroying my stomach. Or maybe its the cheap beer.

Pleased with the effort given current fitness and training. I am not sure what I am doing for racing this fall as I work most weekends, but I might fit in a couple 5k and/or 10ks. Hoping for a marathon in March or April with a half marathon PR attempt during the buildup as my longer short-term goal. I think I am content to run every day and run some decent mileage (70-80) and see where things go and wait for things to settle.

Saucony Fastwitch 7 Miles: 16.00
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.408.003.000.0075.40
Kinvara 5 Black/White 2 Miles: 25.30Saucony Ride 7 Miles: 12.00Saucony ISO Triumph Miles: 4.70Kinvara 5 White/Black Miles: 17.40Saucony Fastwitch 7 Miles: 16.00
Weight: 173.68
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