Of Mice and Marathons

Week starting Oct 04, 2015

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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: 7.30 Month: 51.30 Year: 2717.10
Salomon SL Sense Ultra Lifetime Miles: 78.05
Altra The One Lifetime Miles: 297.92
Inov-8 Roclite 295 Lifetime Miles: 214.25
Saucony A6 Lifetime Miles: 211.56
Miles With Megan Lifetime Miles: 225.85
Saucony Fastwitch 7 Lifetime Miles: 500.20
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: 605.85
Nike Pegasus Lifetime Miles: 235.00
Saucony ISO Zealot Lifetime Miles: 78.40
Brooks Launch 3 Red Lifetime Miles: 15.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.5010.001.001.5072.00
Saucony Ride 7 Miles: 20.75Saucony Fastwitch 7 Miles: 29.50Kinvara 5 White/Black Miles: 7.25Kinvara 5 Green Miles: 14.50Miles With Megan Miles: 5.00
Weight: 173.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

PM: 10.25 miles. Did some strides.

+ rolling and stretching very late (2AM). Up late doing online tutoring, class prep, email stuff etc.

Saucony Ride 7 Miles: 10.25
Weight: 172.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

AM: Flourtown Tempo Loop - 20 miles, averaged 7:03

Did 5 up, 10 progressive tempo, 5 down

10-mile tempo in 63:02 (6:18 pace)

6:28, 6:27, 6:22, 6:22, 6:20, 6:13, 6:14, 6:15, 6:11, 6:10

I couldn't get the legs turning over to start, but I was pretty releaxed and my breathing was good. Worked my way down and tried to stay patient and focus. The last two weeks my focus has been everywhere and it is tough to focus on my running while I am in the moment. The last part of the last mile I was out of the zone a bit.

Not as fast as my 62 minute 10 mile tempo a few weeks ago but overall run pace was faster and I have more mileage in my legs. This is still very close to 6:15 goal pace and last year most of my 8 mile tempos duing mid-week medium long runs were a few seconds slower than actual marathon pace last year.

I didn't get a full night's sleep last night, but I think I can fit a nap in after teaching this afternoon and whatever fun the evening holds for work.

Saucony Fastwitch 7 Miles: 20.00
Weight: 172.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: off. Didn't get to bed until almost 3:00AM.

PM: 7.25 miles. Gentleman Jogger Pace. Beautiful weather now that the rain is gone.

+ rolling, stretching, and core (very late)

Kinvara 5 White/Black Miles: 7.25
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 8.25 miles. Some light stretching.

PM: 6 miles. 5 w/ Megan. Beautiful fall afternoon.

Kinvara 5 Green Miles: 8.25Miles With Megan Miles: 5.00Saucony Ride 7 Miles: 6.00
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. 36 days on. Decided today was a better day to take off than tomorrow or pushing it too far on the schedule.

+ Rolling, stretching, and core

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.001.509.50

Lunch - 9.5 miles. Sharpening Workout

1 Mile in 5:41
4 x 400 in 76.1, 78.5, 78.2, 76.2
2 x 200 in 34.5, 34.9

400 recovery after the mile, 200 after everything else. Felt solid on the tempo mile even with some wind and temps back into the mid-70s, which I somehow am already no longer used to. The first mile made me wish I was going a 4-5 mile tempo. I am pretty sure I would have held that pace for 4-5 miles, especially if I kept it where I started (~5:45). Hoping to keep everything in the 5:40s this Halloween at Rock and Roll.

The 400s left me pretty gassed, which was a bit surprising but I haven't really touched anything under 5:25 pace other than some strides. I still have some leg speed from this summer but it took a bit to get my butt fully firing. The 200s were fairly solid.

PM: Didn't get out again. Completed a mostly revised draft of my dissertation though. Not sure how much time will be required but I defend Friday November 13. I'll be glad to have it done.

Saucony Fastwitch 7 Miles: 9.50
Weight: 174.70
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Lunch: 6.25 miles, somewhat moderate. Did a few strides.

PM: 4.5 miles. Almost punched a car that tried to deliberately hit me, but then remembered the city is full of guns and people who use them.

+ stretching. Should be in bed because I have a race in the morning, but I got done my work fairly late. Looks like a nice cool morning and a flat course. Plan is just to run hard, race, and push it.

Kinvara 5 Green Miles: 6.25Saucony Ride 7 Miles: 4.50
Weight: 174.70
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.5010.001.001.5072.00
Saucony Ride 7 Miles: 20.75Saucony Fastwitch 7 Miles: 29.50Kinvara 5 White/Black Miles: 7.25Kinvara 5 Green Miles: 14.50Miles With Megan Miles: 5.00
Weight: 173.53
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