Of Mice and Marathons

Week starting Sep 09, 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:

Running Races 2019

November 23: Regal Beagle 50k

Gravel Races

September 8: Johns Dirty Ride 56 Mile

October 26: Lowell 50

Cyclocross

September 7: Alma Grand Prix

September 22: Big Bad Wolf

October 12: Detroit Cx Invitational

November 16: Bloomer Cx

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: 40.23 Month: 229.33 Year: 2596.33
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 531.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 412.80
Altra Escalante Lifetime Miles: 545.35
Altra One V3 Blue Lifetime Miles: 400.60
Altra One V3 Blue 2 Lifetime Miles: 388.50
Specialized Diverge Pro Lifetime Miles: 1557.30
Saucony ISO Freedom Lifetime Miles: 587.20
Saucony ISO Freedom Black/Green Lifetime Miles: 315.80
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 705.67
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 649.70
Cross Training Minutes 2019 Lifetime Miles: 4550.00
Saucony Kinvara 6 Lifetime Miles: 143.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.153.003.400.0085.55
Altra One 2.5 Miles: 25.10Altra One 2.5 Black Miles: 8.25Miles With Megan Miles: 10.45Altra One V3 Blue Miles: 8.10Altra One V3 Blue 2 Miles: 17.60Cross Training Minutes 2018 Miles: 65.00Altra Escalante Miles: 16.10
Weight: 170.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 6 miles, averaged 10:52. HR 122.

PM: 4.25 miles, averaged 10:32. HR 121.

Altra One 2.5 Miles: 6.00Altra One 2.5 Black Miles: 4.25
Weight: 169.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Lunch: 8.1 miles, averaged 8:00. HR 154.

Ran on and near campus for a change of scenary and some hills. About 450 feet of gain, which is probably 10 times my usual route.

PM: 6 miles, averaged 10:04. HR 129. First few with Megan.

Late: AIS and lightish PT routine.

Miles With Megan Miles: 3.25Altra One 2.5 Miles: 6.00Altra One V3 Blue Miles: 8.10
Weight: 169.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.003.400.0014.70

AM: 10.7 miles, averaged 8:20. HR 155.

20 x 1' On/Off

30' up/20 down. Did a few strides during the warmup. Weather was very pleasant. Park was pretty empty. I felt quite strong and my turnover was good. Paces did not reflect how fast it felt, but they are just 1' intervals. Finished the last two strong and was working pretty good on the last one.

PM: 4 miles, averaged 10:27. HR 127.

Ran w/ Megan.

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 4.00Altra One V3 Blue 2 Miles: 10.70
Weight: 168.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

Lunch: 6.4 miles, averaged 10:07. HR 131.

PM: 5.2 miles, averaged 10:30. HR 119 (somewhat suspect given that it dropped off).

Went to a post-meeting happy hour even though it wasn't my meeting. I paid dearly for the even the lightish sampling of some appetizers on this run. Atomic indigestion. Could have been the beer too, but I think a jalapeno on the nachos more likely.

The bike shop is loaning me a demo model for the ride tomorrow and my new rig should be in next week. It's going to be incredible.

Altra One 2.5 Miles: 6.40
Weight: 169.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

Noon: 7.9 miles, averaged ~8:25. HR ~141.

I stopped in the woods for a second and forgot to restart or otherwise flubbed restarting my watch. Kind of anxious and sluggish, so I did a sporadic pickup of ~10' starting a moderate effort to marathon effort, working my way down to 5k pace. The last .75 was 5:53 pace.

Evening: 21.3-mile ride. HR 149.

Picked up a demo bike and a little over halfway through the ride dropped a chain and somehow wound it around the bottom bracket and inner chain ring. The frame is scratched and likely damanged. I felt really awful even if it was just a freak thing.

I was on pace for roughly 20MPH (was at 19.8 when the chain went) as we did a combined ride that got a little hot. I felt great and was well on my way to a course PR. Instead I was on the side of the road feeling like an idiot.

Cross Training Minutes 2018 Miles: 65.00Altra Escalante Miles: 7.90
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Lunch: 6.9 miles. Did some hill blasts.

30' warmup, drills and strides, 5 x 8" hill blast, 25' cool down with faster finish

PM: 6.2 miles, averaged 9:42. HR 132.

Warm but very pleasant. Quiet at the park.

Altra One V3 Blue 2 Miles: 6.90
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.903.000.000.0014.90

Lunch: 8.2 miles, averaged 7:56. HR 152.

Blown Workout.

Rx was 25’ up, 55’ Aerobic Builder, 5’ jog, 6 x 45” strides, 20’ down. I got through 20’ or so and pulled it. It was 80 degrees with 77% humidity and 70 dew point. I haven’t been running in those conditions and it showed. Managed 3 miles at 6:47 pace, so much slower than last week but I had fall weather then.

Racing a 10k next weekend.

PM: 6.7 miles, averaged 9:44. HR 131.

First few with Megan. Warm, but drier than in the morning, so quite nice.

Late: AIS

Miles With Megan Miles: 3.20Altra One 2.5 Miles: 6.70Altra Escalante Miles: 8.20
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.153.003.400.0085.55
Altra One 2.5 Miles: 25.10Altra One 2.5 Black Miles: 8.25Miles With Megan Miles: 10.45Altra One V3 Blue Miles: 8.10Altra One V3 Blue 2 Miles: 17.60Cross Training Minutes 2018 Miles: 65.00Altra Escalante Miles: 16.10
Weight: 170.31
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