Of Mice and Marathons

Week starting Nov 11, 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

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: 56.70 Month: 137.70 Year: 1254.25
Miles With Megan Lifetime Miles: 449.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra Escalante Lifetime Miles: 514.05
Altra One V3 Blue Lifetime Miles: 271.30
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 538.40
Saucony ISO Freedom Lifetime Miles: 379.60
Saucony ISO Freedom Black/Green Lifetime Miles: 205.80
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 583.02
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 415.45
Cross Training Minutes 2019 Lifetime Miles: 959.00
Saucony Kinvara 6 Lifetime Miles: 17.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.650.0013.470.0099.12
Miles With Megan Miles: 3.20Saucony ISO Freedom Miles: 13.60Saucony Kinvara 5 Teal (Vault) Miles: 20.70Saucony ISO Freedom Black/Green Miles: 8.60Saucony Kinvara 5 Blue (Vault) Miles: 22.92Altra One V3 Blue 2 Miles: 25.20Altra One V3 Blue Miles: 8.00
Weight: 173.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Lunch: 7.2 miles, averaged 9:03. HR 126.

PM: 6.5 miles, averaged 10:01. HR 117.

First few with Megan in the afternoon. We saw a deer.

Miles With Megan Miles: 3.20Saucony ISO Freedom Miles: 7.20Saucony Kinvara 5 Teal (Vault) Miles: 6.50
Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 8.6 miles, averaged 7:32. HR 152.

Saw 5 deer. They usually wait until dark.

PM: 6.6 miles, averaged 9:54. HR 127.

Left achilles a little achy. It usually happens when I bumped my mileage up. A little snow coming tonight. Hopefully it doesn't mess up my footing for tomorrow's workout. Otherwise I'll just move it to the afternoon.

Saucony ISO Freedom Black/Green Miles: 8.60Saucony Kinvara 5 Blue (Vault) Miles: 6.60
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.006.890.0018.00

AM: Took the morning off for extra sleep. It snowed and I wasn't sure about footing, so I moved the workout to the afternoon.

PM: 18 miles, averaged 7:36. HR 151.

Fartlek: 10 x 1' On/Off + 10 x 2' On/Off + 10 x 1' On/Off

5' jog between sets. Warmed up 30' cooled down to 18 miles (~19'). Weather was lightly windy but damp and cold. The park was plenty clear as it warmed up slightly throughout the day, but I think we got 3 inches of snow last night, which is considered a storm when it is not even the second half of November.

I was warned that this would be difficult. I was mostly worried about the 2' intervals as a solid set of 2' intervals at 5k effort isn't easy. Well, the last set was what really hurt. Felt strong overall and throughout. Covered 6.89 miles for the 40' of faster stuff or 5:48 pace, which doesn't seem that great considering I did make it into the 5:30 range for a solid number of these.

Altra One V3 Blue 2 Miles: 18.00
Weight: 173.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Lunch: 6.4 miles, averaged 10:12. HR 117.

Cold but sunny. Legs pretty heavy, but that was to be expected.

PM: 6.3 miles, averaged 10:15. HR 116.

Legs weren't quite firing on all cylinders. Kind of flopped around at times. Just tired. Cold and damp.

Saucony ISO Freedom Miles: 6.40Saucony Kinvara 5 Teal (Vault) Miles: 6.30
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch: 8 miles in 60' on the treadmill. HR 156.

Slept in a bit and ran at Oakland during lunch. I made a smart decision and drank last night during the week, so I didn't get up early. 7:30 pace feels easier outside right now. Got up a good sweat though, which hasn't been happening in the cold. It's snowing again. I checked out some of the Spin Bikes and they have a nice one. I need to do some cycling in the next few months or I am going to get killed on the Thursday rides in March and April (or whenever the roads are good, could be July with the way winter is coming in).

PM: Off.

Had a long and important conversation with a student. I was going to head to Planet Fitness, but it was just too late to get dinner on the table at a reasonable hour.

Altra One V3 Blue Miles: 8.00
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 7.9 miles w/ 8 x 8" hill blasts.

3.7 up/4.2 down. 3' walkabout recovery. Drills and strides prior. It was very damp and very cold. Patches of snow, but very manageable.

PM: 7.2 miles in 60' on the treadmill. HR 146.

 

Altra One V3 Blue 2 Miles: 7.20Saucony Kinvara 5 Teal (Vault) Miles: 7.90
Weight: 171.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.740.006.580.0016.32

Lunch/PM: 16.3 miles, averaged 7:45. HR 149.

4 x 10' w/ 3' Jogs, 5' Jog, then 6 x 45" Strides w/ 1:15 Jogs

Interval 1: 6:04 (168 BPM)

Interval 2: 6:05 (168 BPM)

Interval 3: 6:04 (168 BPM)

Interval 4: 6:06 (167 BPM)

30' up/30' down. Felt pretty good throughout. Did 1/2 mile at ~marathon effort to try to get rolling as I used to several years ago. Legs weren't quite firing. Breathing felt good. Strides felt like they had some pop even though they weren't fast.

Weather was in the upper 30s, which felt pretty ideal.

Night: AIS and PT routine

Saucony Kinvara 5 Blue (Vault) Miles: 16.32
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.650.0013.470.0099.12
Miles With Megan Miles: 3.20Saucony ISO Freedom Miles: 13.60Saucony Kinvara 5 Teal (Vault) Miles: 20.70Saucony ISO Freedom Black/Green Miles: 8.60Saucony Kinvara 5 Blue (Vault) Miles: 22.92Altra One V3 Blue 2 Miles: 25.20Altra One V3 Blue Miles: 8.00
Weight: 173.40
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