Of Mice and Marathons

Week starting Oct 07, 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

March 24: Ann Arbor Half Marathon

April 28: Glass City Marathon

July: Pure Detroit 5k

August 3: Beach to Beacon

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30

April 13: Barry Roubaix 36 Mile

July 28: The Divide 34 Mile

September 8: Johns Dirty Ride 56 Mile

September 28: Michigan Moutain Mayhem 40 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

October 26: Bloomer CX

November 24: Detroit Invitational

Nov 30: Le Frost

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: 12.70 Month: 116.10 Year: 3279.34
Miles With Megan Lifetime Miles: 416.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Cross Training Minutes 2018 Lifetime Miles: 4094.80
Altra One 2.5 Black Lifetime Miles: 498.85
Altra Escalante Lifetime Miles: 359.75
Altra One V3 Blue Lifetime Miles: 187.10
Altra One V3 Blue 2 Lifetime Miles: 272.30
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 129.60
Saucony ISO Freedom Black/Green Lifetime Miles: 70.50
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 167.22
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 111.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.637.006.930.0089.56
Altra One 2.5 Miles: 6.10Saucony ISO Freedom Miles: 12.90Brooks Launch 3 Red Miles: 7.75Altra One 2.5 Black Miles: 19.90Cross Training Minutes 2018 Miles: 210.80Altra One V3 Blue 2 Miles: 27.20Specialized Diverge Pro Miles: 58.70Miles With Megan Miles: 3.20Saucony ISO Freedom Black/Green Miles: 7.70
Weight: 170.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Lunch: 6.1 miles, averaged 10:41. HR 116.

Watched the Chicago marathon. A guy I follow on Strava ran 2:19:03. Last year he ran 2:22 I think and before that his previous PR was 2:27 or 2:28.

PM: 6.4 miles, averaged 10:20. HR 119.

Altra One 2.5 Miles: 6.10Saucony ISO Freedom Miles: 6.30
Weight: 168.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.850.000.000.0014.85

Lunch: 7.1 miles, averaged 9:14. HR 135.

Legs felt like junk.

PM: 7.75 miles, averaged 8:25. HR 147.

Very warm and humid for October. Went shirtless, which doesn’t beat my November 6. 2015 run in Philadelphia.

Late: AIS

Brooks Launch 3 Red Miles: 7.75Altra One 2.5 Black Miles: 7.10
Weight: 171.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.280.005.930.0011.21

AM: 11.2 miles, averaged 8:03. HR 159.

20' Tempo @ ~10-Mile Effort, 5' Jog, 8 x 2'On/Off

I dropped off my car to get a hitch mounted and found out two students were traveling for sports, so we rescheduled meetings and I was able to get my workout in in the morning, which I hadn't planned. It was warm. 70 degrees to start and 79 to finish with a dew point of 69 and the humidty starting in the 80% range and lowering to the 70% range. I did well in the conditions and felt very strong, even chasing down one of the park maintenance guys on his lawn mower.

Warmed up 2 miles and got into the workout. I turned my pace on to control the effort, making sure I was a bit slower than last week so I didn't blow up. Averaged 6:13, which was okay given the warm conditions and the pending 2' intervals. First lap was around 6:20, so the next two were around 6:10 or 6:11. HR 177. Took a 5' jog after hacking a bit and got into the 2' intervals, which were not super fast but strong and controlled. 5:52-5:46.

Lunch: 11-mile bike commute to campus. HR 154. 

Faster than I would have liked a commute effort but I was running late. I ended up meeting with a student in my cycling kit, which you can really only do as an academic. I showered after.

PM: 11-mile bike commute. HR 134.

Picked up food for Oliver and grabbed my key from the trailer place to get my car. Did various errands and started dinner. Glad I didn’t head out for a PM run as Megan had a long day and was ready to eat. Dinner was ready by the time she got home like the good house husband that I am :-)

 

Cross Training Minutes 2018 Miles: 81.80Altra One V3 Blue 2 Miles: 11.20Specialized Diverge Pro Miles: 22.00
Weight: 169.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Lunch: 6.6 miles, averaged 9:51

HR data junk first 2 miles. Probably around 128-133.

PM: 6.2 miles, averaged 10:28. HR 122.

Altra One 2.5 Black Miles: 6.20Saucony ISO Freedom Miles: 6.60
Weight: 169.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles, averaged 8:11.

Cool and windy. The wind was taking the motivation out of me. I picked it up the last 3-4' and ran the last mile in 6:32. Would have been a lot faster had I started the pickup sooner. Should be a cool ride later.

Evening: 36.7-mile ride. HR 142.

Cold and windy. Tried to dress warm and ended up being just about perfect. I crashed a few miles in. We were going about 20MPH and I hit a massive pothole. My front tire washed out and I went over the bars. I managed to land on my feet (I think) after flipping a few times. A guy behind me also went over. People helped untangle bikes and get everything running. A few scapes and sore areas but otherwise fine. I finished the ride with my bars a bit forward in the stem. Eventful night. Dark for a large portion of the ride.

Cross Training Minutes 2018 Miles: 129.00Specialized Diverge Pro Miles: 36.70
Weight: 171.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

AM: 7.7 miles. Did some hill blasts.

30’ Up, drills and strides, 7 x 8” blast w/ 3’ Walkabout Recovery, 35’ Down

PM: 6.6 miles, averaged 9:48. HR 122.

First few w/ Megan in the PM. Workout went well. It was chilly and damp today. My HR monitor crapped out, so I used my Wahoo (bike) one and that worked fine. $50 as opposed to $100 for the garmin ones too.

Miles With Megan Miles: 3.20Altra One 2.5 Black Miles: 6.60Saucony ISO Freedom Black/Green Miles: 7.70
Weight: 171.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.001.000.0016.00

Lunch: 16 miles, averaged 7:37. HR 147.

8-Mile Aerobic Builder

Changed the workout just slightly from the schedule, but this was basically the same idea. Warmed up 4 miles in some very fallish weather. First day in hat and gloves.

Splits: 6:43, 6:43, 6:39, 6:35, 6:28, 6:25, 6:21, 6:07 (6:30 avg)

Could not get moving but I’ll take a legs problem rather than a lungs problem any day. Just zapped from the blasts. Let the pace drop as I went along and turned it into a sorta progression sorta cutdown. Had a nasty hacking fit from the cold air. HR was apparently in the low 160s for most of the workout miles and only hitting 168 for the last mile.

Cooled down 4 miles.

 

 

Altra One V3 Blue 2 Miles: 16.00
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.637.006.930.0089.56
Altra One 2.5 Miles: 6.10Saucony ISO Freedom Miles: 12.90Brooks Launch 3 Red Miles: 7.75Altra One 2.5 Black Miles: 19.90Cross Training Minutes 2018 Miles: 210.80Altra One V3 Blue 2 Miles: 27.20Specialized Diverge Pro Miles: 58.70Miles With Megan Miles: 3.20Saucony ISO Freedom Black/Green Miles: 7.70
Weight: 170.77
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