Of Mice and Marathons

Week starting Oct 20, 2013

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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

Detroit Marathon or Indianapolis Monumental Marathon

Gravel Races

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 25 or 50 Mile

Cyclocross

November 16: Bloomer CX

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: 14.60 Month: 210.90 Year: 2294.35
Newton Flat 5 Lifetime Miles: 198.50
Miles With Megan Lifetime Miles: 511.20
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 376.80
Altra Escalante Lifetime Miles: 536.65
Altra One V3 Blue Lifetime Miles: 365.50
Altra One V3 Blue 2 Lifetime Miles: 380.00
Specialized Diverge Pro Lifetime Miles: 1317.10
Saucony ISO Freedom Lifetime Miles: 533.20
Saucony ISO Freedom Black/Green Lifetime Miles: 295.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 688.77
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 615.25
Cross Training Minutes 2019 Lifetime Miles: 3722.50
Saucony Kinvara 6 Lifetime Miles: 91.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
83.500.007.500.0091.00
Newton Trainer 5 Miles: 15.25Saucony Kinvara 2 Miles: 9.25Newton Trainer 4 Miles: 18.00Saucony Kinvara 2 (2) Miles: 6.00Saucony Kinvara 4 Miles: 26.50Newton MV2 (3) Miles: 16.00
Weight: 171.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM (for 90% of the run at least): 10 miles, averaged 8:07. Felt pretty good. Tried to hit some soft surfaces without looping into insanity. Probably some time running in circles on the grass this afternoon.

Had some leftover smoked salmon recovery sushi for recovery. I could eat that every day, but I couldn't afford it.

PM: Vinton Elementery grass loops - 5.25 miles, averaged 8:13. Some kid said, "Stop spitting, jerk." Then the other one said something about getting paid. All right, fair enough. Spitting is a dirty habit. But don't call people names. And don't talk to strangers.

Newton Trainer 5 Miles: 10.00Saucony Kinvara 2 Miles: 5.25
Weight: 173.60
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

AM: Spring Vale Cemetery et etc - 11 miles, averaged 8:00. Did some strides. Some cold mornings coming up this week.

PM: 5.25 miles, averaged 8:13

Newton Trainer 4 Miles: 11.00Newton Trainer 5 Miles: 5.25
Weight: 174.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: Jefferson High School (long) - 10 miles, averaged 7:44. 27 degrees and sunny. Usually I groan for 20 minutes on the first freezing day, but I felt very good on this run and I was comfortable in my tuke, gloves, and baselayer. About 10 degrees colder than the then-coldest run a week or so ago.

Couldn't decide what to do for workouts this week. I was going to do a v02 max workout and a big HMP workout, but I don't think the v02 max will help at this point, so I will do a set of 200s and sprinkle in some strides to keep things stretched out. As for the HMP workout, I usually do the Hansons', which has served me well. I open to suggestions.

PM: North side - 6 miles, averaged 8:12. Did some strides.

Saucony Kinvara 2 (2) Miles: 6.00Saucony Kinvara 4 Miles: 10.00
Weight: 171.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.007.500.0020.00

AM: Final Indy Workout: 3 x 2.5 miles @ LT-HMP w/ ~3:15 recovery jogs: Repeat 1: 14:56 (5:55, 6:03, 2:58) 5:58 average. Repeat 2: 15:08 (6:06, 6:03, 2:58) 6:03 average. Repeat 3 15:17 (6:08, 6:09, 2:59) average 6:07. 6:03 overall average for the 7.5 miles. Recoveries were right at or just below 9 minutes. 4 up and 3.5 down.

This was a tough workout. I wanted to tweak the Hanson Brothers' I usually do to make it harder and I got what I asked for. The final half mile left me gasping for air. I think I need a loop with fewer than 8 90-degree turns per mile. Overall, this was not a bad workout. I wanted to be closer to the average of that first mile, but that's okay; I couldn't push much harder than I did and still finish the workout. Given the half on Saturday and 10-11/5-6 doubles the last three days this is probably a better performance than I think.

PM: Rest Haven - 4 miles, averaged 9:08. Kept it very slow. I got to campus and my stomach decided to trounce me pretty bad. Came home, took a nap and felt better.

Newton MV2 (3) Miles: 16.00Saucony Kinvara 2 Miles: 4.00
Weight: 170.10
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: North side - 6.25 milles easy, averaged 8:35

PM: Jefferson High School - 7 miles, averaged 8:20

Newton Trainer 4 Miles: 7.00Saucony Kinvara 4 Miles: 6.25
Weight: 170.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: Off. Slept in.

PM: Firecracker loop - 10.25 miles, averaged about 8:00. My Garmin messed up and corrected for where it assumed I went I think. Did some strides. Nice to see some lower 4s flashing while remaining in control. Did some brief HMP pickups for a few stretches during the run.

Saucony Kinvara 4 Miles: 10.25
Weight: 170.10
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hip flexor area was a bit off during the week, but not painful. I got up this morning and could barely walk. No power or stability. Rut ro, Raggy.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
83.500.007.500.0091.00
Newton Trainer 5 Miles: 15.25Saucony Kinvara 2 Miles: 9.25Newton Trainer 4 Miles: 18.00Saucony Kinvara 2 (2) Miles: 6.00Saucony Kinvara 4 Miles: 26.50Newton MV2 (3) Miles: 16.00
Weight: 171.53
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