Of Mice and Marathons

Week starting Sep 30, 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 Racing Schedule 2018

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

November 22: Dave's Turkey Chase 5k

 

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

December 1: Le Frost Cross Cyclocross Race

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: 19.30 Month: 189.60 Year: 2612.81
Miles With Megan Lifetime Miles: 397.50
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 175.35
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 91.75
Cross Training Minutes 2018 Lifetime Miles: 3850.80
Altra One 2.5 Lifetime Miles: 562.45
Altra One 2.5 Black Lifetime Miles: 449.15
Altra Escalante Lifetime Miles: 310.70
Altra One V3 Blue Lifetime Miles: 167.30
Altra One V3 Blue 2 Lifetime Miles: 188.30
Specialized Diverge Pro Lifetime Miles: 268.60
Saucony ISO Freedom Lifetime Miles: 40.90
Saucony ISO Freedom Black/Green Lifetime Miles: 7.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
88.482.008.260.0098.74
Altra One V3 Blue 2 Miles: 18.00Altra One 2.5 Miles: 12.40Altra Escalante Miles: 21.40Nike Zoom Streak LT2 White/Orange Miles: 11.80Saucony ISO Freedom Miles: 20.70Specialized Diverge Pro Miles: 37.20Miles With Megan Miles: 3.25Altra One 2.5 Black Miles: 6.80Altra One V3 Blue Miles: 7.60
Weight: 169.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Noon: 18 miles, averaged 7:32. HR 148.

15 on the schedule but I felt great so I continued. Kept it relaxed as scheduled. I was surprised to see the last 3 splits under 7 w/ a 6:39 last mile when I wasn’t trying to push. The whole run ended up being a progression starting at 8:26. The bulk of the miles were 7:45-7:10. Weather very cool (49) and damp, but almost no wind. Solid long run for me. Didn’t start to wear out until the last mile. I think the cycling has given me an endurance boost.

Altra One V3 Blue 2 Miles: 18.00
Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Lunch: 6 miles, averaged 9:24. HR 121.

Cool and rainy but it was a nice recovery run.

PM: 6.3 miles, averaged 9:32. HR 124.

Foggy and damp at the park. Saw 3 deer.

Altra One 2.5 Miles: 6.00Altra Escalante Miles: 6.30
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.680.003.260.0013.94

AM: off. Slept for a bit before meetings with students.

PM: 11.8 miles, averaged 7:42. HR 156. + 2.1 bonus cool down miles

20' Tempo, 5' Jog, 8 x 1' On/Off

Warmed uo 30' with just a few strides in slightly warmer and more humid weather than the last few days. Still under 70 degrees though. Felt pretty decent on the warmup. The tempo was 10-mile effort, but it was likely a few clicks below that given the HR, which seemed slightly wonky but probably pretty close at 180 BPM. Averaged 6:07. I was breathing pretty good at the end but recovered fairly quickly. 1' intervals were solidly in the 5:30 range.

Cooled down 20' and then changed into a new pair of shoes to test them for another 20'. I like them a lot so far (Saucony ISO Freedom). I finally found a pair that had the right price. It only took 2-3 years.

Nike Zoom Streak LT2 White/Orange Miles: 11.80Saucony ISO Freedom Miles: 2.10
Weight: 168.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Lunch: 6.8 miles, averaged 9:34. HR 132.

PM: 6.4 miles, averaged 10:09. HR 123.

Very tired. Looking forward to a cool afternoon/evening ride tomorrow.

Late: AIS and pushups

Altra One 2.5 Miles: 6.40Saucony ISO Freedom Miles: 6.80
Weight: 168.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

AM: 7.6 miles, averaged 8:35. HR 139.

PM: 37.2 mile ride. HR 139.

Thursday night ride. Decent pace. 18.6 MPH. Would have liked to have pushed a bit more, but a great time as always. A decent chunk in the dark. This effort in July in the heat and with my weight and fitness then would have my heart rate in the upper 150s to low 160s. This is now a "easy" effort. Much stronger on the hills.

Specialized Diverge Pro Miles: 37.20Saucony ISO Freedom Miles: 6.80
Weight: 169.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

AM: 7.6 miles. Did some hill blasts.

30 up, drills and strides, 6 x 8” hill blasts, ~32’ down

PM: 6.8 miles, averaged 9:28. HR 122.

First few w/ Megan.

Late: AIS, PT work, and situps

Miles With Megan Miles: 3.25Altra One 2.5 Black Miles: 6.80Altra One V3 Blue Miles: 7.60
Weight: 169.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.102.005.000.0020.10

Noon: 15.1 miles, averaged 7:45. HR 154.

7-mile Aerobic Builder (6:24 Avg), 5' Jog + 6 x 45" Strides

Warmed up 3 miles, just as the thunderstorms rolled through. Typically I get really skittish and play it safe but I wasn't in the mood to miss a workout. So I kept at it until things got a little hairy and started back home. The storm seemed to lessen in intensity, so I started the workout and decided if it got worse again, I would go home. It didn't. Good amount of rain, but I don't mind running in the rain as long as it is not really windy or very cold.

My legs felt like they weren't firing at all, probably from the blasts yesterday and the overall exercise volume these last few weeks. Still did okay.

6:32, 6:29, 6:20, 6:23, 6:24, 6:20, 6:20 (HR ~176)

I took auto splits but didn't have average pace on. Jogged for 5' and then did my 6 x 45" strides will jog/shuffle back to starting point. Those were a lot faster than they felt. Good to see my legs are moving when I am tired.

Cooled down 3 miles or so.

PM: 5 miles, averaged 10:26. HR 125.

Altra Escalante Miles: 15.10Saucony ISO Freedom Miles: 5.00
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
88.482.008.260.0098.74
Altra One V3 Blue 2 Miles: 18.00Altra One 2.5 Miles: 12.40Altra Escalante Miles: 21.40Nike Zoom Streak LT2 White/Orange Miles: 11.80Saucony ISO Freedom Miles: 20.70Specialized Diverge Pro Miles: 37.20Miles With Megan Miles: 3.25Altra One 2.5 Black Miles: 6.80Altra One V3 Blue Miles: 7.60
Weight: 169.94
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