Of Mice and Marathons

Indianapolis 500 Festival 10K

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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: 42.80 Month: 219.90 Year: 1620.25
Newton Flat 5 Lifetime Miles: 131.90
Miles With Megan Lifetime Miles: 465.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 249.10
Altra Escalante Lifetime Miles: 524.25
Altra One V3 Blue Lifetime Miles: 299.80
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 781.70
Saucony ISO Freedom Lifetime Miles: 456.30
Saucony ISO Freedom Black/Green Lifetime Miles: 239.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 616.02
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 498.75
Cross Training Minutes 2019 Lifetime Miles: 1823.50
Saucony Kinvara 6 Lifetime Miles: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.0542.2630.403.21191.92
Newton Trainers Miles: 32.40Newton MV2 Miles: 24.20Newton New Racers Miles: 32.65Newton Trainers 2 Miles: 28.50Newton Racers Miles: 27.51Newton Trainers 3 Miles: 26.75Newton (Marathon Workout) Miles: 19.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.254.000.000.006.25

Jefferson High School Loop - 6.25 miles, averaged 8:20 w/ a few fastish strides

Newton Trainers Miles: 6.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Old Standby, shortened version - 4 miles, averaged 8:28 w/ a few strides to get the legs turning over for tomorrow's 10K

Newton MV2 Miles: 4.00
Weight: 0.00
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Race: Indianapolis 500 Festival 10K (6.21 Miles) 00:42:30, Place overall: 50, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.2110.21

Indianapolis 500 Festival 10K: This was the first race of spring racing season. Finished with a strong 1:50 minute PR, breaking significantly under the 7:00 pace mark with a time of 42:30 (6:51 pace). Fairly significant negative split.  Great race with gun time markers at every mile.

 

Warm up: 1.75 miles with some strides

Split 1: 7:06

Split 2: 7:04

Split 3: 7:11

Split 4: 7:01

Split 5: 6:51

Split 6: 6:38

Split 7: 5:36 pace

Cool down: 2.25 miles on the cool little trail around the canal. Very happy with the race.

Newton MV2 Miles: 10.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Old Standby and up N 21st street to Union to make up some distance - 7 miles, averaged 8:20

Newton New Racers Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.250.000.008.25

Union/Greenbush/Vinton Woods/Elmwood - 8.25 miles, averaged 8:44

Newton Trainers 2 Miles: 8.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.250.000.007.25

Jefferson High School Loop (extended version) - 7.25 miles, averaged 8:22

Newton Trainers Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.250.000.006.25

Old Standby with a few detours - 6.25 miles, averaged 8:29

Newton Racers Miles: 6.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.500.000.006.50

Ran 1.5 miles of up and down hills before hitting Old Standby - 6.50 miles, averaged 8:53

 

Moved the long run to next week, which was smart given that today's perceived effort was pretty high (and the pace reflects that)

Newton Trainers 2 Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.254.000.000.006.25

Old Standby with some substantial detours - 6.25 miles, averaged 8:26

Newton Trainers 3 Miles: 6.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.001.000.005.50

Purdue Loop from the house - 5.50 miles, averaged 8:05, ended with some 80m strides

Newton New Racers Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.250.000.005.25

Random loop through the section between 9th and 18th - 5.25 miles, averaged 8:20

Newton Trainers Miles: 5.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.007.25

North Salisbury 3 x 1 mile repeats w/ 4 minute recovery - 7.25 miles total, averaged 8:00

 

Split 1 (6:33)

Split 2 (6:38)

Split 3 (6:44)

 

Headwind and uphill on the last repeat. Tried to change directions but I ran into a biker, so I had to run on the side of the grassy ditch. Repeats got slower, but this was the first time I have done mile repeats and I still managed to get them 10-11 seconds a part (reverse order would have been better). Planned for 6:38, 6:35, 6:32, but we'll see what happens next week.

Newton Racers Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.003.000.0014.00

18th to Veteran's Memorial Parkway to 9th and back, few smaller loops to make up the miles - 14 miles, averaged 8:13

 

7 miles easy, 3 miles at MP, 3 miles at HMP, 1 more at MP; half marathon split was 1:47:42 I think. About 3-5 minutes faster than any training runs at that distance last year.

Newton Trainers 3 Miles: 14.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.140.007.14

Salisbury out and back - 7.14 miles, averaged 7:52 w/ 30 minute tempo

 

Cut the 7 mile tempo short. Got warm and very windy on the way back. Dropped splits pretty consecutively, so I decided to rest to run another day. Weather is insanely unseasonable. 

Newton New Racers Miles: 7.14
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.000.000.007.25

Old Standby w/ Rest Haven Cemetery Extension - 7.25 miles, averaged 8:30

 

74 degrees to start 80 at the finish. Good heat training for an Indiana summer I suppose. If the current weather is an indication, it's going to be very hot.

Newton Trainers Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.250.000.007.25

Jefferson High School Loop (to Teal and back) - 7.25 miles, averaged 8:51

 

Warm out again today. 80 to start, approaching mid-80s at the the end. 

Newton Trainers 2 Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Tested a new loop. Down Salem/Union to 4th street through the fourth street hills to Beck back down 18th to home.  Good elevation gain loop to add to the mix. 8 miles, averaged 8:39

Newton New Racers Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Old Standby extended, modified according to passing train - 6.4 miles, no watch

Newton Trainers Miles: 6.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.002.010.0014.01

South River Road to Division Road and back to the house - 14 miles, averaged 8:28

Newton Racers Miles: 14.01
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.006.250.0010.00

Union Street/Greenbush and around the North Side - 10 miles, averaged 7:49 w/ long-10k tempo (6.25 miles): 7:25, 7:15, 7:01, 7:11, 7:07, 6:48, 1:41 (.25 miles)

 

Planned on looping through Munger Park for a 2.6 mile loop for the tempo and do a couple of those, but I missed the road. 

Newton MV2 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Old Standby (no watch version) - 6.40 miles, no watch

 

The 2012 version of the Newton Distance are amazing. More comfortable than my previous trainers, and lighter than their longer distance racing shoe. Much improved. Breaking these in a bit for the Hanson brothers half marathon workout later in the week.

Newton (Marathon Workout) Miles: 6.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.500.000.006.50

Jefferson High School Loop - 6.5 miles, averaged 8:30

Newton Trainers 3 Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Old Standby - 6.5 miles, no watch

Newton Trainers 2 Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.010.000.005.01

9th Street N out and back - 5 miles, averaged 8:12

 

Hanson Brothers half marathon workout tomorrow (4 x 2 miles @ GP w/ half mile recovery).  Hope the legs have some pep in them after two high mileage weeks. The good news is my half marathon prep has been as high volume as my marathon training last fall, so I expect good things in three weeks.

Newton New Racers Miles: 5.01
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.008.000.0013.50

Hanson Brothers Half Marathon Workout - 13.5 miles, averaged 7:46

Drove up to Rome Drive, parked the car, and set up a water station. Warmed up on the loop for 2 miles then did 4 x 2 miles at goal pace with half mile recovery between repeats. Not sure what the individual miles were but the 2-mile splits were 14:28 (7:14 avg); 14:16 (7:08 avg); 14:21 (7:10 avg); 13:59 (6:59 avg), total average for the 8 miles was 7:08, which is a bit faster than goal pace, but the workout gives me some good indications of what will be possible in the final 5k.

Newton (Marathon Workout) Miles: 13.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.0542.2630.403.21191.92
Newton Trainers Miles: 32.40Newton MV2 Miles: 24.20Newton New Racers Miles: 32.65Newton Trainers 2 Miles: 28.50Newton Racers Miles: 27.51Newton Trainers 3 Miles: 26.75Newton (Marathon Workout) Miles: 19.90
Weight: 0.00
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