Of Mice and Marathons

Week starting Nov 02, 2014

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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
82.000.005.000.0087.00
Newton Gravity LE Miles: 17.50Newton Gravity III Miles: 10.25Altra The One Miles: 9.50Kinvara 5 Miles: 11.00Kinvara 2 White/Blue Miles: 15.00Kinvara 5 Blue Miles: 10.50Newton MV3 Miles: 13.25
Weight: 171.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

College Hill Loop - 7.5 miles easy, no watch

Felt very good today, but still kept it very easy. Cold and very windy. Glad I decided to do the workout yesterday instead of today.

Newton Gravity LE Miles: 7.50
Weight: 173.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

AM: Forbidden Drive (SE) - 10.25 miles, averaged 8:06. Did some strides.

PM: Treadmill - 4.5 miles in 34:04. Did 4 x 1 minute on/off @ 10.6-10.8. Funny how 5 x 1 mile around the same pace on the roads somehow feels much easier.

Newton Gravity III Miles: 10.25Altra The One Miles: 4.50
Weight: 172.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM: Forbidden Drive (NW) - 11 miles, averaged 7:51.

Stopped off at the track a little after 8 miles and did 6 x 200 in ~37 seconds. Warm and sunny.

PM: Neighborhood loop - 4.25 miles, averaged 8:12

Kinvara 5 Miles: 11.00Kinvara 2 White/Blue Miles: 4.25
Weight: 171.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: Forbidden Drive (SE) - 10.5 miles, averaged 7:39. Did a few strides.

PM: Off

Kinvara 5 Blue Miles: 10.50
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.005.000.0018.25

AM/Lunch: Flourtown Tempo Loop - 13.25 miles total

This workout has beeen brought to you by 4 Dogfish 90 Minute IPAs the night before.

4.25 mile warm up with a half mile at marathon pace, followed with a few strides and some half-hearted drills while still warming up. Soggy and and a little bit of wind. Decided to run the tempo loop  in the easier direction (which still features some slight grades)

All week I wasn't sure what the workout was going to be, but I knew it was LT-focused. Decided I have done plenty of 1 and 2 mile repeats and needed an honest LT effort so I went with a 5-mile tempo, which I don't think I've ever done on the roads. Usually I do it on the treadmill (which works really, really well). Goal was to run no slower than 29:30, but 29:15 seemed more sensible given current fitness and 29 flat wasn't out of the question given that I ran some of the fastest mile repeats I've ever run (by far) 2 weeks ago and figured 5-8 seconds slower average sounded about right.

5-mile LT tempo in 28:59 (5:48 average)

Splits: 5:49, 5:49, 5:48, 5:48, 5:44

Effort was right on as the last minute and a half was getting difficult but not impossible.

4 mile cool down

PM: Treadmill next to Megan - 5 miles in 38:29

 

Newton MV3 Miles: 13.25Altra The One Miles: 5.00
Weight: 172.10
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Forbidden Drive (NW) - 10 miles, averaged 7:44

Newton Gravity LE Miles: 10.00
Weight: 169.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Wissahickon Valley Trails - 10.75 miles, averaged 8:08. Did 6 x 200 strides on the track in 36.5

I finally found the Secret Indian. He's not so secret now that many of the leaves are gone.

Kinvara 2 White/Blue Miles: 10.75
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.000.005.000.0087.00
Newton Gravity LE Miles: 17.50Newton Gravity III Miles: 10.25Altra The One Miles: 9.50Kinvara 5 Miles: 11.00Kinvara 2 White/Blue Miles: 15.00Kinvara 5 Blue Miles: 10.50Newton MV3 Miles: 13.25
Weight: 171.53
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