Of Mice and Marathons

Week starting Dec 16, 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
82.207.400.000.0089.60
Saucony ISO Freedom Miles: 21.10Saucony ISO Freedom Black/Green Miles: 17.40Miles With Megan Miles: 6.30Altra One 2.5 Black Miles: 6.40Saucony Kinvara 5 Teal (Vault) Miles: 16.40Saucony Kinvara 5 Blue (Vault) Miles: 15.00Altra One V3 Blue 2 Miles: 7.00Altra Escalante Miles: 6.30
Weight: 172.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

Lunch: 6.3 miles, averaged 10:26. HR 121.

Full sun at lunch. It was nice.

PM: 6.6 miles, averaged 9:56. HR 124.

Saucony ISO Freedom Miles: 6.30Saucony ISO Freedom Black/Green Miles: 6.60
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

Lunch: 8.2 miles, averaged 8:00. HR 144.

PM: 6.4 miles, averaged 10:11. HR 123.

First few with Megan. Broke the four hour rule, but it was nice to not run the whole time in the dark. Tough workout tomorrow.

Miles With Megan Miles: 4.30Altra One 2.5 Black Miles: 6.40Saucony Kinvara 5 Teal (Vault) Miles: 8.20
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.607.400.000.0015.00

PM: 15 miles, averaged 7:23. HR 158.

12 x 1k w/ 35" Recoveries

I did this workout 2 weeks ago and it is one of the hardest I've ever done I think. It was somewhat cold (seasonable) and nice and sunny. I had a perfect 1k loop marked out, but decided the track might be best.

Warmed up 3.7 miles with a few strides and a fence jump. They lock the track this time of year, but the fence is low. And someone on the blog once told me, and I am probably misquoting, "A locked track is an invitation to jump the fence." Other than one set of 200s and maybe one other easy run I haven't been on the track since 2016 in Philadelphia.

My watch ended up splitting early, so I think the paces were generous. I didn't go solely by my lap timer because I wasn't 100% committed to running the workout on the track. So most reps were around 3:40 or 3:42, which was on the faster end of what I did two weeks ago. I figure it was probably 8-10 seconds slow, so my 5:50s were low 6s, which is fine. The effort was where it needed to be. The last 3 reps took a lot a grit to complete.

Cooled down 3.4 at a mostly honest cool down pace. Glad to get another tough one in.

Submitted my grades last night around 11. That was a bit ahead of last fall, which I think was just after 1 AM.

Saucony Kinvara 5 Blue (Vault) Miles: 15.00
Weight: 172.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Lunch: 6.8 miles, averaged 9:37. HR 129.

PM: 6.8 miles, averaged 9:36. HR 126.

Late: AIS, PT routine, and sit ups

Saucony ISO Freedom Miles: 6.80Saucony ISO Freedom Black/Green Miles: 6.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

PM: 8.2 miles, averaged 7:56. HR 156.

A little rough. Dehydrated.

Evening: 4 miles, averaged 9:46. HR 130.

Very light rain on both runs. Headed to Maine tomorrow for a week. Hoping to get something in in the morning.

Saucony ISO Freedom Black/Green Miles: 4.00Saucony Kinvara 5 Teal (Vault) Miles: 8.20
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles, averaged 8:11. HR 147.

Pre-Flight. Legs crabby the last two days. Did a quarter mile pickup at the end around 6’ pace.

Altra One V3 Blue 2 Miles: 7.00
Weight: 172.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

AM: 8 miles, averaged 8:45. HR 140.

PM: 6.3 milled, averaged 8:27. HR 142.

First few miles with Megan on morning run. It was 50 or so, which is well above normal in these parts. Sunset was 4:02 today.

Miles With Megan Miles: 2.00Altra Escalante Miles: 6.30Saucony ISO Freedom Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.207.400.000.0089.60
Saucony ISO Freedom Miles: 21.10Saucony ISO Freedom Black/Green Miles: 17.40Miles With Megan Miles: 6.30Altra One 2.5 Black Miles: 6.40Saucony Kinvara 5 Teal (Vault) Miles: 16.40Saucony Kinvara 5 Blue (Vault) Miles: 15.00Altra One V3 Blue 2 Miles: 7.00Altra Escalante Miles: 6.30
Weight: 172.80
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