Of Mice and Marathons

Week starting Oct 28, 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: 82.80 Month: 225.75 Year: 2991.52
Miles With Megan Lifetime Miles: 404.70
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 91.75
Cross Training Minutes 2018 Lifetime Miles: 4034.80
Altra One 2.5 Lifetime Miles: 566.45
Altra One 2.5 Black Lifetime Miles: 484.85
Altra Escalante Lifetime Miles: 342.25
Altra One V3 Blue Lifetime Miles: 183.60
Altra One V3 Blue 2 Lifetime Miles: 249.20
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 97.30
Saucony ISO Freedom Black/Green Lifetime Miles: 51.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 60.50
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 48.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
91.802.009.500.00103.30
Altra One V3 Blue 2 Miles: 23.40Saucony ISO Freedom Miles: 15.70Saucony Kinvara 5 Blue (Vault) Miles: 28.20Saucony Kinvara 5 Teal (Vault) Miles: 12.20Specialized Diverge Pro Miles: 6.70Altra One 2.5 Black Miles: 10.10Saucony ISO Freedom Black/Green Miles: 7.00Miles With Megan Miles: 4.00
Weight: 173.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.202.000.000.0012.20

PM: 12.2 miles, averaged 8:02. HR 146.

Did a sporadic pickup for 2 miles and did 6:55, 6:20 without too much effort. Somewhat flat from the bike race yesterday but not too bad. 

Looking forward to working back into things after a down/recovery week.

Altra One V3 Blue 2 Miles: 12.20
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

Lunch: 7.7 miles, averaged 8:25. HR 141.

Got a delivery of two pairs of Kinvara 5s. Yep, Kinvara 5s. My absolute favorite shoe. I got between 700-900 miles on my first 5 pairs and ran two marathon PRs in them. Definitely the best all around shoe I've run in. 

Hamstring still a bit sore and tight but it hasn't been doing the twingy thing it was doing last week.

PM: 7.9 miles, averaged 8:13. HR 146.

Nice evening. Foliage is peaking. Got in an honest easy paced run for once in the evening. Feeling recovered from Detroit. Took a while.

 

 

Saucony ISO Freedom Miles: 7.70Saucony Kinvara 5 Blue (Vault) Miles: 7.90
Weight: 169.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.003.500.0017.20

AM: 11.2 miles, averaged 8:01. HR 152.

20 x 1' On/Off @ 5k Effort

30'/20' down. It was fairly cold (39 degrees), but it warmed up a bit. 39 is fine with me anyway. Felt pretty good throughout the workout. Maybe a working a little bit harder than normal, but maybe this is the right effort for the workout as I was starting to really get blasted the last 10-15" of the last rep. About 5:43 average pace. Need to get the pace down on these. A cobweb clearer from the half marathon 9 days ago.

PM: 6 miles, averaged 10:02. HR 125.

Anxious and ticked off for now good reason, so I ran a little longer than my typical 4-mile shakeout after a morning workout.

Altra One V3 Blue 2 Miles: 11.20Saucony Kinvara 5 Teal (Vault) Miles: 6.00
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Lunch: 6.7 miles, averaged 9:45. HR 127.

PM: 6.8 miles, averaged 9:34. HR 128.

Ran around a few of the neighborhoods and enjoyed Halloween vicariously. Foliage seems to be right at peak.

Specialized Diverge Pro Miles: 6.70Saucony Kinvara 5 Blue (Vault) Miles: 6.80
Weight: 174.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

AM: 7 miles, averaged 9:21. HR 128.

PM: 6.1 miles, averaged 9:17. HR 127.

Headlamp died at the beginning of the run. It was fiarly dark. Peaceful, yet creepy.

Jeff Shadley informs me that I surpassed my 2017 mileage totals. 2017 was a rough year of multiple colds that knocked me so bad I took many days off. This might be my most consistent year even if it hasn't been my highest mileage. I have taken only 12 days off this year from running, but only 11 days completely off. At the end of my run streak this year, I did a short commute ride and then almost 40 miles in the evening.

Altra One 2.5 Black Miles: 6.10Saucony ISO Freedom Black/Green Miles: 7.00
Weight: 175.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

AM: 8 miles. Did some hill blasts.

Drills and Strides + 8 x 8" Hill Blasts

Cool and not quite raining, as it has been all week. Saw a few deer. I was social and pleasant to people. I was sluggish warming up, but felt pretty explosive on the blasts.

PM: 6.2 miles, averaged 9:39. HR 129.

Saucony ISO Freedom Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 6.20
Weight: 175.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.006.000.0017.50

Noon: 13.5 miles, averaged 7:26. HR 157.

6-Mile Steady State Tempo

4 up/3.5 down. Workout was supposed to be 40' aerobic builder. I figured I would probably go about 44'-45' and do around 7 miles if I was feeling good. On the warm up I felt pretty spry, which I did not expect given how my legs felt yesterday and how they have been feeling on Saturday workouts. Got out fast and tried to ease off but as is typical I actually sped up. After that I just tried to hang on and get through at least 6 miles. I left about 2-3' and could have kept going a little bit after 6 miles, but given that it was pretty fast and the effort was higher than it was supposed to be I called it good.

Splits: 6:16, 6:11, 6:17, 6:13, 6:16, 6:13 (6:15 average)

Averaged HR was 176, so a touch high. Pleased to be working the paces back down for workouts. It has been a little while since I was running workouts in the low-6s.

PM: 4 miles w/ Megan, averaged 10:21. HR 124.

Mileage PR by 1.3 miles. Previous high was 102 September 20-26 2015 during Philadelpia Marathon training. This was pretty good without a significant long run, just consistent doubles all week of about 65'. Most of the mileage was pretty slow so it doesn't actually feel that hard. 8-10 weeks of this probably would.

 

Miles With Megan Miles: 4.00Altra One 2.5 Black Miles: 4.00Saucony Kinvara 5 Blue (Vault) Miles: 13.50
Weight: 174.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
91.802.009.500.00103.30
Altra One V3 Blue 2 Miles: 23.40Saucony ISO Freedom Miles: 15.70Saucony Kinvara 5 Blue (Vault) Miles: 28.20Saucony Kinvara 5 Teal (Vault) Miles: 12.20Specialized Diverge Pro Miles: 6.70Altra One 2.5 Black Miles: 10.10Saucony ISO Freedom Black/Green Miles: 7.00Miles With Megan Miles: 4.00
Weight: 173.70
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