Of Mice and Marathons

Week starting Nov 09, 2014

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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: 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.053.103.100.0071.25
Kinvara 5 Miles: 24.25Mizuno Musha Miles: 12.00Newton Gravity LE Miles: 8.25Newton Flat 5 Miles: 5.00Kinvara 5 Blue Miles: 21.75
Weight: 171.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Germantown Ave to Forbidden Drive to Wiss Bike Trail (o&b) - 18 miles, averaged 7:24

Did just a couple few minute segments after 10 miles at marathon pace. Nothing to count for quality miles, just a little pace changing to stay sharp.

Kinvara 5 Miles: 18.00
Weight: 172.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Treadmill - 7 miles. Not sure the time as I paused it to let Megan in and the mill reset. About 38 minutes for 5, then another 14 and change for 2 miles with strides.

Mizuno Musha Miles: 7.00
Weight: 168.90
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM/Lunch: 8.25 miles, averaged 8:01. Did half a set of strides. A half-hearted run all around.

PM: 5 miles, averaged 7:38. Did 8 x 200 on the track in 38 seconds. Didn't try to kill them, just got about a second faster on each.

Newton Gravity LE Miles: 8.25Newton Flat 5 Miles: 5.00
Weight: 171.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 8 miles, averaged 7:36. Did some strides. Felt pretty good.

Shirtless on Nov 12. That's probably the last one.

PM: Treadmill - 5 miles in 37:57

 

Mizuno Musha Miles: 5.00Kinvara 5 Blue Miles: 8.00
Weight: 172.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.553.103.100.0013.75

Flourtown Tempo Loop - 13.75 miles total

10 Day Out Workout 10k Wave Tempo

Coach Bam gave me this one about a year and a half ago and I did it before Sugarloaf. It is supposed to be a 12k tempo, but you are guaranteed to work plenty 10k total quality miles at this stage in a buildup. I pulled the last set. When I did it before I pulled it after starting the first k of the last set.

Warmed up 3.5 with just two strides (needed to do 4 miles up with a half mile at MP as usual but didn't)

Goal was around 5:50-5:55 for the HMP ks and 6:18-6:23 for the MP ks.

(HMP, MP) (times are in min/mile)

Set 1 (5:52, 6:26)

Set 2 (5:59, 6:20)

Set 3 (5:59, 6:14)

Set 4 (6:03, 6:19)

Set 5 (6:03, 6:15)

6:09 averaged for 10k w/ 5:59 average for HMP and 6:19 average for MP. Got faster on the marathon pace and slower on the half marthon pace. This is a deceptively hard workout. Legs felt like lead today. Fairly typical for the final workout. Hoping for the best in 10 days though.

4 mile cool down with some strides.

Probably need to think about tapering rather than just knocking a few miles of my morning runs as I did this week, so it's afternoon off, baby double tomorrow, off on Saturday, and the usual 7 days to marathon stuff Sunday to Saturday.

 

Kinvara 5 Blue Miles: 13.75
Weight: 172.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 6.25 miles, averaged 7:37. Felt really good.

First day in hat and gloves. About 36 degrees, sunny, and glorious!

PM: Off. Megan and Oliver are on watch making sure I don't eat everything in the house. Taper, taper, writing on (student) papers.

 

Kinvara 5 Miles: 6.25
Weight: 173.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Taper.

Weight: 171.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.053.103.100.0071.25
Kinvara 5 Miles: 24.25Mizuno Musha Miles: 12.00Newton Gravity LE Miles: 8.25Newton Flat 5 Miles: 5.00Kinvara 5 Blue Miles: 21.75
Weight: 171.69
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