Of Mice and Marathons

Week starting Sep 29, 2019

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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
96.300.000.000.0096.30
Miles With Megan Miles: 3.25Saucony Kinvara 5 Teal (Vault) Miles: 16.70Saucony ISO Freedom Miles: 19.30Saucony Kinvara 5 Blue (Vault) Miles: 6.30Saucony ISO Freedom Black/Green Miles: 6.30Saucony Kinvara 6 Miles: 31.40Altra One V3 Blue 2 Miles: 6.00Altra One V3 Blue Miles: 6.00Specialized Diverge Pro Miles: 48.60Cross Training Minutes 2019 Miles: 171.00Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 4.30
Weight: 175.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles, averaged 10:16.

First few with Megan. Cool and rainy.

Miles With Megan Miles: 3.25Saucony Kinvara 5 Teal (Vault) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Lunch: 11.2 miles. HR 145. Did some strides.

Night: 6.3 miles, averaged 10:00.

Saucony ISO Freedom Miles: 11.20Saucony Kinvara 5 Blue (Vault) Miles: 6.30
Weight: 178.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM: 10.2 miles, averaged 9:23. HR 153.

Stridlek Workout: 3 (6 x 40”) w/ Equal Jog Back and 4’ Jog Between Sets 

Warm and muggy. Made an easy workout tough.

PM: 6.3 miles, averaged 10:16. HR 131.

Overcast and light rain at times. Got a new watch, a Suunto after 9 years of Garmin.

Saucony ISO Freedom Black/Green Miles: 6.30Saucony Kinvara 6 Miles: 10.20
Weight: 174.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Lunch: 8.1 miles, averaged 9:57. HR 129.

Night: 6 miles treadmill, averaged 10:00. HR 134.

+ Weights

Tri press 3 x 15 @ 50#; Bicep curls 3 x 15 @ 35#; Shoulder press 3 x 15 @ 25#; Pull downs 3 x 15 @ 60#; Chest press 3 x 15 @ 40#

Altra One V3 Blue 2 Miles: 6.00Saucony ISO Freedom Miles: 8.10
Weight: 174.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM: 10.2 miles, averaged 8:39. HR 147. Did some strides.

PM: 6 miles treadmill, averaged 8:35.

+ weights

Incline curls 3 x 15 12#, incline bench press 3 x 15 17.5#; hammer curls 25 each @ 12#, dumbbell side bends 3 x 15 each side @ 20#

No ride tonight as it has been raining for the last two days and I imagine the dirt roads are a complete mess. Supposed to d the Fall 50 ride on Saturday morning. Roads should be decent by then. For now, I'm going to pack on running mileage.

Altra One V3 Blue Miles: 6.00Saucony Kinvara 5 Teal (Vault) Miles: 10.20
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.200.000.000.0021.20

AM/Lunch: 21.2 miles, averaged 7:58. HR 155.

12-Miles Steady/Moderate

Warmed up 5 miles in some very fallish weather. Mid-50s. overcast, threatening rain, and somewhat windy. Schedule called for 18 w/ 10 steady, but at this point I want to get in some solid 20 milers for the 50k, but mostly so I can build toward something more respectable in April.

Felt strong throughout and the effort was perfect. Wanted to run around 155-164 BPM, so that I was maybe just slightly creeping into marathon effort for the last couple miles. I averaged 7:34 for 12 miles, which is far from what I am capable of but even two weeks ago that would have just about killed me after 8 miles. Averaged 160 BPM, only slightly creeping out of the intended goal the last mile or two. Cooled down for a bit.

Ran unfueled and nothing but coffee and a few swallows of water before. Never bonked, and felt like I could have taken the steady miles out to 15 or maybe even 18 if asked to.

Night: AIS and PT

Saucony Kinvara 6 Miles: 21.20
Weight: 174.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM: 48.6-mile ride. HR 140.

We did the Fall 50 route, designed by our team leader. A mixed bag of conditions on the gravel roads today, which made things interesting. Lots of climbing. Thankfully we had some slower guys to keep things on the lighter end as my legs did not want to put power down after running 21 miles yesterday. Very fall-like conditions with a bit of wind. Hit some roads I have never been on before, which was good.

PM: 4.3 miles, averaged 10:20. HR 127.

Specialized Diverge Pro Miles: 48.60Cross Training Minutes 2019 Miles: 171.00Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 4.30
Weight: 174.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.300.000.000.0096.30
Miles With Megan Miles: 3.25Saucony Kinvara 5 Teal (Vault) Miles: 16.70Saucony ISO Freedom Miles: 19.30Saucony Kinvara 5 Blue (Vault) Miles: 6.30Saucony ISO Freedom Black/Green Miles: 6.30Saucony Kinvara 6 Miles: 31.40Altra One V3 Blue 2 Miles: 6.00Altra One V3 Blue Miles: 6.00Specialized Diverge Pro Miles: 48.60Cross Training Minutes 2019 Miles: 171.00Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 4.30
Weight: 175.20
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