Of Mice and Marathons

Week starting Oct 18, 2015

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Location:

Lake Orion,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Other

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)

Personal:

I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

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Miles:This week: 17.80 Month: 188.40 Year: 510.50
Miles With Megan Lifetime Miles: 613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 5 Viziglow Lifetime Miles: 530.45
Kinvara 10 Lifetime Miles: 186.30
Kinvara 10 II Lifetime Miles: 137.80
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 Lifetime Miles: 609.15
Saucony ISO Freedom 3 #2 Lifetime Miles: 154.30
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 121.50
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 228.00
Saucony Kinvara 13 Lifetime Miles: 188.90
Saucony Endorphin Pro Lifetime Miles: 170.00
Saucony Freedom 5 Lifetime Miles: 43.70
Saucony Kinvara 13 #2 Lifetime Miles: 20.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.2515.002.000.0096.25
Kinvara 5 White/Black Miles: 23.50Kinvara 5 Green Miles: 9.75Saucony Ride 7 Miles: 22.75Newton Gravity LE Miles: 10.00Nike Zoom Streak LT2 White/Orange Miles: 9.25Saucony Fastwitch 7 Miles: 21.00
Weight: 173.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: 9 miles. Felt good after yesterday's long effort.

+ Stretching (very late)

Kinvara 5 White/Black Miles: 9.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Lunch: 8.25 miles.

PM: 6.25 miles. Feeling chilly. Back up into the uper 60s and low 70s for a few days.

+ Rolling, stretching, and core (late)

Kinvara 5 Green Miles: 6.25Saucony Ride 7 Miles: 8.25
Weight: 173.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles. Did a couple strides to finish up.

Hodge-podge run due to the detour on Valley Green. Mix of roads, trails, dirt, rocks, creek crossing. Ruined my rhythm and I really didn'y feel like running on rocky trail today. Ended up being a good run.

Megan and I are off to Center City to walk around and eat. We didn't have much of a fall break. Philadelphia University doesn't have a fall break, which I've never seen from a University.

+ Rolling, stretching, and core

Newton Gravity LE Miles: 10.00
Weight: 172.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.756.002.000.0018.75

AM: Flourtown Tempo Loop - 14.5 miles, averaged 7:14

6-mile aerobic tempo in 38:10 (6:22 avg.)

6:20, 6:22, 6:22, 6:19: 6:24, 6:23

3 minute recovery jog

2 x 1 mile w/ 2 minute recovery jogs

5:45, 5:52

Weight was down this morning so I knew I was dehydrated. I can usually just pull through but today was a struggle with my cold slightly lingering. It was hard to run 6:20 pace today and I almost pulled it. I was going to continue to 8 and finiah that way but I decided to jog after 6 and try to finish the workout as planned, which was 6 tempo then 3 x 1 mile.

I was breathing a bit too much after the 6 miles, but the first mile repeat was pretty good considering I wasn't able to get my tempo miles down to <6:15 as I wanted. The second repeat was harder. I decided I had had enough for the day and it is time to focus on rest and hydration before the final big workout on Saturday, which will likely be a 10 + 10 shooting for 6:15 pace or faster for the second 10 miles.

PM: 4.25 miles.

Saucony Ride 7 Miles: 4.25Kinvara 5 White/Black Miles: 14.50
Weight: 170.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: Off. Up late doing work and need to sleep a bit. 

Is racing a hard half too hard 3 weeks out from a marathon? I've done them 4 week out with the final big workout 3 weeks out. The schedule this fall necessitated switching the weeks.

PM: 10.25 miles easy.

Darkness fell and I didn't have my headlamp. I made sure to pick up my knees to avoid any grabby sidewalk gremlims that might want to take me down.

+ Rolling, stretching, and core. To be around midnight for once in quite some time

Saucony Ride 7 Miles: 10.25
Weight: 173.30
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: 3.5 miles. Had to be on campus early.

PM: 9.25 miles, somewhat moderate.

Skipped strides because I couldn't see the ground as it was dark. Broke in a new pair of Nike flats, which I like. I never thought I'd like Nike but my last pair worked well even though they are ripping. They have the feel I want for 5k-half racing.

+ Rolling and stretching (very late)

Kinvara 5 Green Miles: 3.50Nike Zoom Streak LT2 White/Orange Miles: 9.25
Weight: 173.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.009.000.000.0021.00

AM/Lunc: Flourtown Tempo Loop - 21 miles, averaged 6:48

Final Big Workout for Philadelphia Marathon

10 miles brisk @ 7:00 average

9 miles @ 6:17 average

6:16, 6:17, 6:14, 6:15, 6:14, 6:18, 6:17, 6:23, 6:18

2 mile cool down

The workout went well. It didn't feel as effortless as my workout 3 weeks prior to Philadelphia last year but after more mileage and just under 100 miles average for the last 2 weeks, I pleased with this. I think last year I only ran 5 miles the day before and I ran 13 miles split yesterday with my evening run fairly late and uptempo for my typical easy run. I also ran the first 10 a bit faster than necessary. My first mile was 7:36. If I run an 8:36 first mile on easy days it probably means I had an extra cup of coffee.

Plan was to do 10 tempo but I decided to pull the plug at 9 because I started to head back to Philadelphia on the sidewalks, which never works out well with people turning into strip malls. I hit a head wind and shut down the tempo at 19 miles and dragged by tired butt another 2 miles up the hill and walked it in as I did last year.

Miles 16-19 felt pretty much like miles 18-26 of a marathon. Temps were 50-57, which felt decent if a but warm for this bigger runner (weight is not even making sense).

Last year I did 8 + 10 + 2 and ran 6:48 overall with 10 @ 6:23 and 8 @ 7:15. I think I only ran 5 miles the day before last year too. Running 70 minutes modertately around 5:30 last night loaded the legs a bit as was my plan.

Goal for Philadelphia will be 2:48-2:43. A-goal is sub-2:45. I think I need another buildup to run 2:42-2:43.

Maybe a walk later if I can fit it in.

 

Saucony Fastwitch 7 Miles: 21.00
Weight: 176.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.2515.002.000.0096.25
Kinvara 5 White/Black Miles: 23.50Kinvara 5 Green Miles: 9.75Saucony Ride 7 Miles: 22.75Newton Gravity LE Miles: 10.00Nike Zoom Streak LT2 White/Orange Miles: 9.25Saucony Fastwitch 7 Miles: 21.00
Weight: 173.00
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