Of Mice and Marathons

Week starting Jul 22, 2018

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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)

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Miles:	This week:	20.20	Month:	20.20	Year:	1868.65
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:						353.35
Altra Rivera (Dark Blue) Lifetime Miles:						137.10
Saucony Kinvara 13 Lifetime Miles:						440.50
Saucony Endorphin Pro Lifetime Miles:						287.00
Saucony Freedom 5 Lifetime Miles:						304.80
Saucony Kinvara 13 #2 Lifetime Miles:						270.65
Saucony Endorphin Pro White Lifetime Miles:						23.40
Kinvara 14 Blue/Grey Lifetime Miles:						40.50
Saucony Ride Teal Lifetime Miles:						23.40
Saucony KInvara 14 Yellow Lifetime Miles:						12.40
Nike XC Flats Lifetime Miles:						4.10

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
69.30	0.00	2.30	0.00	71.60

Altra One 2.5 Black Miles: 26.20	Altra Escalante Miles: 8.10	Miles With Megan Miles: 4.00	Altra One V3 Blue Miles: 25.40	Nike Zoom Streak LT2 White/Orange Miles: 7.90	Cross Training Minutes 2018 Miles: 139.00	Specialized Diverge (Gravel Bike) Miles: 37.20	Altra One V3 Blue 2 Miles: 4.10

Weight: 170.29

Sun, Jul 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.00	10.20

Lunch: 6.2 miles, averaged 10:31. HR 131.

HR monitor off first two miles. Cool, light rain. Mostly empty park.

PM: 4 miles, averaged 9:59. HR 130.

HR monitor off again for a bit.

Evening: AIS, PT Routine, and pushups

Altra One 2.5 Black Miles: 6.20	Altra Escalante Miles: 4.00

Weight: 171.60

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Mon, Jul 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Lunch: 8 miles, averaged 8:16. HR 148.

Drove to Stony Creek to run. Felt sluggish.

PM: 4 miles w/ Megan, averaged 10:25. HR 121.

Legs felt better. We had a nice run.

Miles With Megan Miles: 4.00	Altra One 2.5 Black Miles: 4.00	Altra One V3 Blue Miles: 8.00

Weight: 170.40

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Tue, Jul 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	0.00	2.30	0.00	11.90

Lunch: 7.8 miles, averaged 8:15. HR 161.

4K @ 10K Effort + 10 x 1’ On/Off (Blow Up)

5k warmup with strides. Felt okay, but after 8’ it got really hard. I tried to gut it out but tied up. I laid in bed all morning and felt off, so I was worried about the workout. I couldn’t concentrate and pulled it around 3.8K. I tried to collect myself for the 1’, but got through 4 and called it.

I managed 6:08 pace for 14:33.

I’ve had some good workouts lately, even surprising ones. I think the higher humidity hurt and the lack of focus. I think this could have been 2 x 2K with fairly short recovery (2’). Even at my fittest I don’t do more than a few mile repeats at 10k effort (usually half marathon cutting down to as fast as 5k).

PM: 4.1 miles, averaged 9:47. HR 137.

Nike Zoom Streak LT2 White/Orange Miles: 7.90	Altra Escalante Miles: 4.10

Weight: 168.60

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Wed, Jul 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.20	0.00	0.00	0.00	6.20

PM: 6.2 miles on the treadmill. HR 126.

Did 15’ very easy in the elliptical after. HR 109.

Wanted a change of venue, so I went to the gym. Listened to a gravel bike podcast, “The Gravel Ride.”

I’m a chunk of the way through book 5 of The Dark Tower. I didn’t mark the start of it on the blog, but I think I started sometime in early to mid-June. I read the 4.5 book published in 2012 too. I’m not sure I’ll finish before school, but shouldn’t need more than the month of September.

Late: AIS and pushups. 57 in 1'. Looking to break that 60 mark.

Cross Training Minutes 2018 Miles: 15.00	Altra One V3 Blue Miles: 6.20

Weight: 168.60

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Thu, Jul 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

AM: 8 miles, averaged 8:13. HR 152. Did some strides.

Got up early to take Megan to the airport for a conference. Earliest I’ve been out to run in a while, though not really early by any means.

PM: 4.1 miles, averaged 9:54. HR 141.

Evening: 37.2-mile ride with the group. HR 164.

Smaller group so we did one group that separated. I tried to catch up at the Proving Grounds but couldn’t. Solo from there but passed some people. Lots of segment PRs. Missed my sub-1:40 goal on the loop ((~30.4 miles I think). I worked alone for a long time. Good times. A lot of exercise today. Likely one run before the ride is plenty, but I was up early and didn’t want to waste the day.

Cross Training Minutes 2018 Miles: 124.00	Altra One 2.5 Black Miles: 8.00	Specialized Diverge (Gravel Bike) Miles: 37.20	Altra One V3 Blue 2 Miles: 4.10

Weight: 170.60

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Fri, Jul 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

PM: 8 miles, averaged 8:11. HR 147.

Night: AIS and PT routine

Altra One 2.5 Black Miles: 8.00

Weight: 170.00

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Sat, Jul 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.20	0.00	0.00	0.00	11.20

Lunch: 11.2 miles, averaged 8:22. HR 153.

20 x 45” @ 5k Effort w/ 1:15 Recoveries

3 Up/3.1 down.

This is a lighter version of the 20 x 1’ I’ve been doing every few weeks. A little lighter given the race next weekend. Felt okay. Stayed up too late. I’m working on polishing off 100+ ounces of Nuun water. Had some regular water too.

Going to do a ride with the guys in the morning to check out the area a bit more. Megan gets back Monday and we leave for Maine on Wednesday.

Late: AIS and PT routine

Altra One V3 Blue Miles: 11.20

Weight: 172.20

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
69.30	0.00	2.30	0.00	71.60

Altra One 2.5 Black Miles: 26.20	Altra Escalante Miles: 8.10	Miles With Megan Miles: 4.00	Altra One V3 Blue Miles: 25.40	Nike Zoom Streak LT2 White/Orange Miles: 7.90	Cross Training Minutes 2018 Miles: 139.00	Specialized Diverge (Gravel Bike) Miles: 37.20	Altra One V3 Blue 2 Miles: 4.10

Weight: 170.29

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