Of Mice and Marathons

Week starting Jan 27, 2019

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Location:

Lake Orion,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Other

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)

Personal:

I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 57.70 Year: 1986.65
Miles With Megan Lifetime Miles: 613.75
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 #2 Lifetime Miles: 253.80
Altra Rivera Lifetime Miles: 357.35
Altra Rivera (Dark Blue) Lifetime Miles: 145.10
Saucony Kinvara 13 Lifetime Miles: 465.10
Saucony Endorphin Pro Lifetime Miles: 287.00
Active 88 Boulder Lifetime Miles: 5.00
Saucony Freedom 5 Lifetime Miles: 304.80
Saucony Kinvara 13 #2 Lifetime Miles: 310.95
Saucony Endorphin Pro White Lifetime Miles: 23.40
Kinvara 14 Blue/Grey Lifetime Miles: 64.50
Saucony Ride Teal Lifetime Miles: 23.40
Saucony KInvara 14 Yellow Lifetime Miles: 12.40
Nike XC Flats Lifetime Miles: 4.10
Active 88 Boulder Lifetime Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
89.406.005.400.00100.80
Altra Escalante Miles: 22.40Saucony ISO Freedom Miles: 16.30Saucony Kinvara 5 Teal (Vault) Miles: 22.70Altra One V3 Blue Miles: 12.10Saucony Kinvara 5 Blue (Vault) Miles: 12.00Cross Training Minutes 2019 Miles: 72.00
Weight: 171.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.000.0014.90

Am/Lunch: 8.3 miles, averaged 10:46. HR 120.

We got a little bit of snow, so even with spikes on I slipped in places with ice underneath a little bit. Roads were better, but I didn't want to take a chance with drivers. 5-8 inches coming tomorrow. Bitter cold to follow. Going to be a tough week.

PM: 6.6 miles in 65’ on the treadmill. HR 125.

Felt very good. Did weights after:

Pec Flys 3 x 15 @ 50#, 55#, 60#; Chest Press 3 x 15 @ 40#; Pull Downs 3 x 12 @ 70#; Bicep Curl (Machine 2) 3 x 15 @ 40#, 50#, 65#

Oakland cancelled classes tomorrow.

Altra Escalante Miles: 6.60Saucony ISO Freedom Miles: 8.30
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

AM/Lunch: 8.7 miles, averaged 9:16. HR 131.

Snow started later than expected. Ran on covered sidewalks and paths. The 15+MPH winds with icy snow were extremely unpleasant at times.

PM: Off.

It continued to snow quite a bit and I didn’t feel like running at the complex gym as it’s tiny and always way too warm. Going to be on the treadmill the next few days.

Late: AIS

Saucony Kinvara 5 Teal (Vault) Miles: 8.70
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.003.400.0018.10

AM/Lunch: 12.1 miles in 1:40:30 on the treadmill. HR 155.

20 x 1’ On/Off

40’ warm up w/ strides. Most intervals at 10 MPH. Second half increased to 10.1-10.7 every rep or so. Last one at 11 MPH. Cooled down 20’. Felt pretty strong and as if my leg speed is coming back around. 

Did weights after to save time later:

Seated Row 3 x 12 @ 55# (4 positions); Shoulder Press 3 x 15 @ 30#; Tri Press 3 x 15 @ 50#; Bicep Curl (Machine 2) 3 x 15 @ 50#

PM: 6 miles in 60' on the treadmill. HR 127.

Felt great.

Altra One V3 Blue Miles: 12.10Saucony Kinvara 5 Blue (Vault) Miles: 6.00
Weight: 171.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Lunch/PM: 8 miles in 1:24 on the treadmill. HR 121.

Cold out. Oakland Cancelled today and part of tomorrow for cold/windy conditions. It's basically been a vacation week for me.

PM: 6 miles in 60' on the treadmill. HR 125-129. Monitor off first ~10'.

Varied the incline from 2-4%. It was -8 when Megan and I left the gym. Oakland is closed again tomorrow. It's like an extension of winter break a month later. The days off are nice, but I have work I need to do with students.

Altra Escalante Miles: 8.00Saucony Kinvara 5 Teal (Vault) Miles: 6.00
Weight: 171.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.800.000.000.0015.80

Lunch: 8 miles, averaged 8:43. HR 136.

-1 w/ -18 windchill. Definitely the coldest weather I've ventured out in. It wasn't terrible. Footing was a little slippery, but mostly fine without spikes.

PM: 7.8 miles in 60' on the treadmill. HR 139.

Did a progression of 10' @ 6.5, 7.0, 7.5, 8.0, 8.5, and 5' each @ 9.0 and 9.5. Not sure if it was a slow mill or if I was just feeling good, but the last 10' felt moderate to just about marathon effort.

A big PR for monthly mileage. Previous record was 402 from September 2015. I hit 462 this month. I averaged 104 miles per week this month. My previous highs in marathon training were 102 peak. I imagine the overall mileage won't increase too much, but the workouts will get more and more marathon specific as I move into March and April.

Altra Escalante Miles: 7.80Saucony ISO Freedom Miles: 8.00
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: Oakland Spin Class - 72’/HR 130?/Watts 222

Got a good sweat on. Went back to bed after.

Lunch: 6 miles, averaged 8:52. HR 134.

PM: 8 miles in in 63:30 on the treadmill. HR 150.

Night: AIS and PT. Pushups.

Saucony Kinvara 5 Blue (Vault) Miles: 6.00Saucony Kinvara 5 Teal (Vault) Miles: 8.00Cross Training Minutes 2019 Miles: 72.00
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.306.002.000.0015.30

PM: 15.3 miles, averaged 7:12. HR 159.

11-Mile Progression in 75'

Today was a 15 mile progression run with the last two miles as a cool down. I drove out to Stony Creek as there are no suitable places to run with the snow. I got a little impatient and just never felt good. The usual wind and rollers beat me up. I was hoping to work in the low 6s or maybe knock of something in the upper 5s but I didn't make it through the 13 miles. I hit 11 miles and just called it and cooled down for the remaining scheduled miles.

After sweating heavily in two gym sessions yesterday and my GI having serious issues yesterday and I'm not suprised I was dehydrated and didn't run well.

7:44, 7:20, 7:02, 6:49, 6:44, 6:43, 6:30, 6:30, 6:27, 6:24, 6:31, 8:31, 8:26, 8:20, 7:51, 7:43 pace for the partial

Weight: 169.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
89.406.005.400.00100.80
Altra Escalante Miles: 22.40Saucony ISO Freedom Miles: 16.30Saucony Kinvara 5 Teal (Vault) Miles: 22.70Altra One V3 Blue Miles: 12.10Saucony Kinvara 5 Blue (Vault) Miles: 12.00Cross Training Minutes 2019 Miles: 72.00
Weight: 171.60
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