Of Mice and Marathons

Week starting Dec 02, 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: 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
69.139.177.400.0085.70
Saucony Kinvara 5 Teal (Vault) Miles: 13.00Altra One V3 Blue 2 Miles: 14.60Saucony Kinvara 5 Blue (Vault) Miles: 34.50Cross Training Minutes 2018 Miles: 60.00Saucony ISO Freedom Miles: 6.20Altra One V3 Blue Miles: 3.50Altra Escalante Miles: 6.00Miles With Megan Miles: 4.00
Weight: 175.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

PM: 6.3 miles, averaged 10:20. HR 131.

Saucony Kinvara 5 Teal (Vault) Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 7.3 miles, averaged 8:55. HR 140.

Legs were like concrete. Good run though.

PM: 7.9 in 70' on the treadmill. HR 141.

The last 10' I increased the pace from where I always start (1.5% up to 7% or so). Felt good to run nice and easy without absolutely plodding as today was technically a maintenance day. Tough workout on tap tomorrow.

Altra One V3 Blue 2 Miles: 7.30
Weight: 176.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.007.400.0016.00

AM: moved workout to afternoon. Couldn't get out of bed.

PM: 16 miles, averaged 7:44. HR 151.

12 x 1K w/ 35" Recoveries

4 up/4 down. Did a longer warm up and cool down just because I felt like it. I knew this workout would be tough, and it is very difficult. I used a section of road that I measured out to be a kilometer and just used that and treated it like repeats, even though the recoveries are so short you barely have time to shuffle before you need to turn around and start running again.

Averaged 3:45/3:46 per k or 6:03/6:04 per mile, which I think is about the same as two weeks ago for the 10 x 1k version. Given how I have felt, I was happy with this. My legs threatened to tie up about half way through the last repeat but I straightened out and finished strong. I think the goal is to extend these out over the course of the next few months (not necessarily with such short recovery), so this will become marathon pace.

Saucony Kinvara 5 Blue (Vault) Miles: 16.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

AM: 6.2 miles, averaged 10:13. HR 121.

Lunch: 6.7 miles, averaged 9:40. HR 129.

Couldn't sleep after feeding the cats at 5:00, so I headed out around 6. It was pretty frosty. Might be the first time ever doubling an AM run and lunch run that has an appropriate time gap between runs. I might jump on the Spin Bike at the gym later to test out how it works.

PM: 60' easy spin. HR 128.

I wore my clipless shoes, which locked right into the machine. It will work for some winter training but it's not too exciting. Nice machine though.

Megan and I went to the women's basketball game after. Megan said we might not do well with it being Michigan State. I thought she was wrong for, at most, 5 minutes. We lost something like 102-60something. We met with Bruna, an exchange student we are paired with. She doesn't live with us, but the university organizes acvitivites and it gives the student a contact. I haven't been doing any of the events, but Megan has been doing a lot. She's much better at it than I am. It made for a long day on campus, but it was a good time and important.

Cross Training Minutes 2018 Miles: 60.00Saucony ISO Freedom Miles: 6.20Saucony Kinvara 5 Teal (Vault) Miles: 6.70
Weight: 174.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM: 30' on a Woodway Curve. HR 161.

Couldn't get out of bed to get my morning run in and decided to work between individual meetings with students. I ran at the fitness center on campus, which is a bad time of day to go as I see all of my students, who I love but not when I am exercising. After going on the Curve, I was going to do the Stair Master but I am exhausted and having trouble making basic decisions and giving simple explanations. I tried a regular treadmill, but I don't like the setup there, my iPod died, and my hat wouldn't stay velcroed, so I threw in the towel and skipped out. I was not happy when I left.

Altra One V3 Blue Miles: 3.50
Weight: 174.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 7.3 miles on the treadmill in 60’

I figured the park was closed due to unsafe ice and it was. Guess I might not break 3000 lifetime laps this year!

PM: 6 miles on the treadmill.

That late coffee was a bad idea. Managed 51’ of my planned 65-70’. Last days of classes. Exhausted. Can’t think straight and I have a lot of work to do.

Altra Escalante Miles: 6.00Altra One V3 Blue 2 Miles: 7.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.339.170.000.0018.50

PM: 18.5 miles, averaged 7:57. HR 146.

60' @ Marathon Effort, 5' Jog, 6 x 45" Strides (75" Jogs)

Warmed up 4 miles with Megan. I had terrible indigestion and wasn't sure the workout was going to fly, but it went well. I didn't doing any strides or faster portions, so I went from 9:15 straight to 6:30s, which worked fine. I felt strong the whole time and the effort was just right, unlike last week when it was a little to high for the purpose of the workout. Almost no change in effort from 6:40 pace to 6:20 pace.

Splits: 6:39, 6:39, 6:36, 6:37, 6:31, 6:30, 6:23, 6:22, 6:22 pace for partial mile

Averaged 6:32

Heart rate was 163-166, so right no the money. Strides were tough because I couldn't see in the dark and my headlamp was knocking about. Cooled down 30'.

Miles With Megan Miles: 4.00Saucony Kinvara 5 Blue (Vault) Miles: 18.50
Weight: 175.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.139.177.400.0085.70
Saucony Kinvara 5 Teal (Vault) Miles: 13.00Altra One V3 Blue 2 Miles: 14.60Saucony Kinvara 5 Blue (Vault) Miles: 34.50Cross Training Minutes 2018 Miles: 60.00Saucony ISO Freedom Miles: 6.20Altra One V3 Blue Miles: 3.50Altra Escalante Miles: 6.00Miles With Megan Miles: 4.00
Weight: 175.24
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