Of Mice and Marathons

Week starting Aug 28, 2016

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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:	32.70	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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
63.04	7.25	1.00	2.66	73.95

Miles With Megan Miles: 4.00	Saucony ISO Triumph Miles: 12.60	Kinvara 5 Black/White 2 Miles: 24.00	Nike Zoom Streak LT2 Miles: 10.60	New Balance Zante Miles: 8.25	Newton (Marathon Workout) Miles: 4.50	Saucony Fastwitch 7 Miles: 14.00

Weight: 174.50

Sun, Aug 28, 2016

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

Unplanned day off. I had a little bit of work to do in the morning, then we went to Toledo to see Megan's parrents. We got home around 8 or so and I was dead tired and full of pizza.

Weight: 0.00

Comments(2)

Mon, Aug 29, 2016

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

Lunch: 7.4 recovery + pullups and strides

PM: 4.6 mile shakeout w/ Megan. HR 124.

Miles With Megan Miles: 4.00	Saucony ISO Triumph Miles: 4.60	Kinvara 5 Black/White 2 Miles: 7.40

Weight: 0.00

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Tue, Aug 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.94	0.00	0.00	2.66	10.60

PM: 10.6 miles, averaged 8:07

Fartlek: 28' up/16 x 1' on/off/25' down. Averaged 5:33 for the fast parts.

I had planned on 20 x 1' but that was ambitious given the conditions and current fitness. This is the most faster running I've done other than a few short sets of strides in a while. I was almost falling over on the last few recoveries. Stomach issues again, which are rare but I think it's too much protein or the combination of high protein and feta and a little milk in my eggs, which didn't seem to bother me before. Crappy American beer maybe?

Nike Zoom Streak LT2 Miles: 10.60

Weight: 173.80

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Wed, Aug 31, 2016

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

AM: 4-mile shakeout. HR 128.

PM: 8 miles recovery. HR 139.

Saucony ISO Triumph Miles: 8.00	Kinvara 5 Black/White 2 Miles: 4.10

Weight: 0.00

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Thu, Sep 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	1.00	0.00	0.00	13.25

AM: 5 miles, moderate progression (8:10-6:35) averaged 7:21

PM: 8.25 moderate trails.

After getting into some areas that are badly maintained, I found some decent sections. Ended up being okay. No Wissahickon Valley Park, but serviceable single track. There's a skeet shooting range in the park, so I got to listen to gun shots at the beginning and at the end. I grew up around guns. A lot of them. But I now find the noise unnerving, especially in a public park. No shortage of pizza places, liquor stores, or places to shoot around here.

New Balance Zante Miles: 8.25	Kinvara 5 Black/White 2 Miles: 5.00

Weight: 174.00

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Fri, Sep 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

AM: 4.5 miles + strides

PM: 7.5 miles w/ 1 mile @ 5:42 to take the Spencer Park Strava CR. It hurt a little but I recovered quickly.

Newton (Marathon Workout) Miles: 4.50	Kinvara 5 Black/White 2 Miles: 7.50

Weight: 175.00

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Sat, Sep 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	6.25	0.00	0.00	14.00

AM/Lunch: 14 miles firm, averaged 6:52

90 minutes moderate to aerobic threshold, then easy and short CD to 14.

About 7:05 for the first 7 miles, then 10k tempo @ 6:28, .75 easy

Same pace as last week, stronger and longer on the way out, longer on the way back for same pace. Finished 13.25 miles in 90 minutes

Tempo splits: 6:40, 6:25, 6:31, 6:26, 6:25, 6:24

Saucony Fastwitch 7 Miles: 14.00

Weight: 175.20

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
63.04	7.25	1.00	2.66	73.95

Miles With Megan Miles: 4.00	Saucony ISO Triumph Miles: 12.60	Kinvara 5 Black/White 2 Miles: 24.00	Nike Zoom Streak LT2 Miles: 10.60	New Balance Zante Miles: 8.25	Newton (Marathon Workout) Miles: 4.50	Saucony Fastwitch 7 Miles: 14.00

Weight: 174.50

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