Of Mice and Marathons

Pure Detroit 5k

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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 Racing Schedule 2018/2019

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie Way 10k (Tentative)

October 21: Detroit International Half Marathon 

April 28: Glass City Marathon 

Gravel Bike Races 2018 (Tentative)

September 9: Uncle John’s Dirty Ride 56 Mile

October 27: Lowell 50 (57 Mile)

Gravel Bike Races 2019 (Tentative)

June 22: Coast to Coast 100

July 29: The Divide 50 Mile

September 8: Uncle John's Dirty Ride 56 Mile

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under.

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: 29.50 Month: 149.36 Year: 1653.26
Miles With Megan Lifetime Miles: 330.60
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 125.45
Nike Pegasus Lifetime Miles: 259.15
Brooks Launch 3 Red Lifetime Miles: 67.90
Cross Training Minutes 2018 Lifetime Miles: 1997.50
Altra One 2.5 Lifetime Miles: 431.25
Altra One 2.5 Black Lifetime Miles: 242.20
Altra Escalante Lifetime Miles: 203.30
Specialized Diverge (Gravel Bike) Lifetime Miles: 403.20
Altra One V3 Blue Lifetime Miles: 4.00
Altra One V3 Blue 2 Lifetime Miles: 7.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.258.807.874.44149.36
Cross Training Minutes 2018 Miles: 587.00Altra One 2.5 Black Miles: 45.90Specialized Diverge (Gravel Bike) Miles: 168.10Altra One 2.5 Miles: 25.40Nike Zoom Streak LT2 White/Orange Miles: 24.10Altra Escalante Miles: 36.50Miles With Megan Miles: 11.25Altra One V3 Blue Miles: 4.00Altra One V3 Blue 2 Miles: 7.60
Weight: 171.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch: 6 miles, averaged 10:50. HR 133.

Ran very slow in the heat for smart recovery.

PM: 37.6-mile ride. HR 153.

Started from Paint Creek and did portions of the Thursday night ride. When I got to the Proving Grounds (Ford test track I think) it poured and the sky was very dark and it was windy. I worried about hail and lightening but it was okay. The dirt was muddy (so was I, the bike likewise). Had a good time. Not optimal for recovery but it’s hard to do the cycling I want with my running schedule. Just need to monitor fatigue levels and not go too hard.

 

Cross Training Minutes 2018 Miles: 139.00Altra One 2.5 Black Miles: 6.00Specialized Diverge (Gravel Bike) Miles: 37.60
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Lunch: 7.3 miles, averaged 8:51. HR 143.

PM: 4.3 miles, averaged 9:50. HR 130.

Felt a little rough on the lunch run. Slight bonk. Low on calories I think. A bit humid. Drier air pulled through this afternoon. Felt much better this afternoon.  It’s still 80 in our apartment.

Altra One 2.5 Miles: 7.30Altra One 2.5 Black Miles: 4.30
Weight: 170.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Lunch: 8 miles, averaged 7:41. HR 154.

4-Mile Tempo in 24:46 (6:11/12 Avg)

Drier air moved in but it was still fairly warm (86 degrees). Warmed up 2 miles with strides. Ran completely by effort and Easter egged my splits to great results. I’m getting back to my old running self now.

Splits: 6:15, 6:14, 6:10, 6:07 (HR 169.5)

The last .75 were tough. Collected myself a bit then cooled down 2 miles. A short workout overall, but I also find true tempos some of the hardest workouts mentally. I prefer to break them into 10-15’ or 2-2.5 miles. Always feels great to nail them though. 

 

Nike Zoom Streak LT2 White/Orange Miles: 8.00
Weight: 174.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 5 miles, averaged 10:29. HR 139.

Hot.

PM: 5 miles, averaged 10:00. HR 139.

Ditto. 83 degrees inside. Happy 4th!

Night: AIS, PT Routine

Altra One 2.5 Miles: 5.00Altra One 2.5 Black Miles: 5.00
Weight: 174.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Lunch: 7.1 miles, averaged 9:10. HR 148. Did some strides.

Hot and high dew point. Was about 80 degrees sleeping. I’m tired of it. Complex supposed to look at AC.

PM: 37.2-mile ride. HR 162.

Hot ride. We were supposed to get thunderstorms but they held off. We did a combined group ride so the pace was solid (18MPH over dirt and hills). We were momentarily halted by two loose cows. Hard effort, but enjoyed it. The guys are helping me learn, which I appreciate.

Cross Training Minutes 2018 Miles: 124.00Altra Escalante Miles: 7.10Specialized Diverge (Gravel Bike) Miles: 37.20
Weight: 172.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

Lunch: 7.6 miles, averaged 8:36. HR 141.

Relief in the air. Low 70s, very dry, and breezy.

PM: 4 miles w/ Megan, averaged 10:20. HR 122. 

Very pleasant. Humidity at a rare 27%. 

Night: AIS, PT routine, and push ups (did 43 in 1'. Too lax on the lately, but it has been so hot inside)

Miles With Megan Miles: 4.00Altra One 2.5 Miles: 4.00Altra One 2.5 Black Miles: 7.60
Weight: 170.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.408.800.000.0016.20

Lunch: 16.2 miles, averaged 7:47. HR 160.

60’ Aerobic Threshold Run + 6 x 20” Strides

Went to Stony Creek to get some hillier running in. Full sun, dry, not too hot. Warmed up 30’. I put my auto lap and hit pretty much 6:50s and 6:40s. It was windy as it alway is off the water. Averaged 6:48, which I was okay with. I never felt great but I fought through. Jogged about 6’ and got some fluids (shorts had some serious salt stains) and did strides (supposed to be 45” but I couldn’t bring myself to do the long ones. Shuffled 20’ down.

Splits: 6:58, 6:50, 6:40, 6:42, 6:48, 6:45, 6:47, 6:58, 6:42 (for .8)

Pleased I toughed it out. The last 5’ were a little tough. The uphills at the end killed me.

Altra Escalante Miles: 16.20
Weight: 170.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

PM: 6.4 miles, averaged 10:05. HR 128.

First few with Megan. We went to see friends in Ohio last night and got back early in the afternoon.

Late: AIS, PT routine, and push ups

Altra One 2.5 Black Miles: 6.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Lunch: 7.2 miles, averaged 9:05. HR 139.

PM: 5 miles, averaged 9:51. HR 136.

Had a good time and great conversation with Jeff Shadley. 

 

Altra One 2.5 Miles: 5.00Altra Escalante Miles: 7.20
Weight: 174.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.003.871.2414.46

Noon: 10.4 miles, averaged 7:53. HR 161.

Cutdown Effort Workout 

2 miles up

16' @ 10M effort (6:20 pace), 5' jog

8' @ 10k effort (5:59 pace), 4' jog

4' @ 5k effort (5:45 pace), 3' jog

2' @ 3k effort (5:33 pace), 2' jog

1' @ mile effort (5:08 pace)

2 mile cool down

First substantial time at sub-6 paces in about a year or so. Good workout. Started somewhat conservatively, but went pretty hard once I got rolling. Warm but extremely dry.

PM: 4 miles w/ Megan, averaged 10:25. HR 126ish? (Error first mile)

Megan wanted to run at Paint Creek. Wasn’t planning to run, but couldn’t pass that up.

Miles With Megan Miles: 4.00Nike Zoom Streak LT2 White/Orange Miles: 10.40
Weight: 170.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles, averaged 9:54. HR 136.

Day off tomorrow from running. First day since the end of February. 137 days. I’ll still do the Thursday ride, but this should freshen my step for the 5k, my first all-out race since Broad Street May 2015.

Altra One 2.5 Black Miles: 6.00
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 7.5-mile ride. Got my hair cut.

PM: 37.2-mile ride. HR 151.

Good Thursday night ride. Felt good to have a day of from running even though I would prefer to have gone out.

Cross Training Minutes 2018 Miles: 164.00Specialized Diverge (Gravel Bike) Miles: 44.70
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Lunch: 6.4 miles, averaged 9:31. HR 136.

First few with Megan. Did 6 x 20” strides to get ready for Sunday. They were quite fast and I felt very strong. Starting to get my old self back.

Megan and I are at a Def Leppard and Journey concert (special appearance from the Pretenders). Megan loves Def Leppard and we thought they had already played but saw a commercial earlier this week and I looked up tickets and said, “Let’s go.”

It’s pretty much the whitest thing in Detroit right now for sure.

 

Miles With Megan Miles: 3.25Altra One 2.5 Black Miles: 6.40
Weight: 173.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Noon: 4.1 miles, averaged 9:31. HR 136.

First Michigan race since moving here almost two years ago in the morning.

 

Altra One 2.5 Miles: 4.10
Weight: 173.00
Add Comment
Race: Pure Detroit 5k (3.2 Miles) 00:18:29, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.003.2011.90

AM: Pure Detroit 5k in 18:29. HR 184 (for race)

2.5 up/2 down. This was my first all-out race since Broad Street 2016. I have done two races (both Glass City Half). One was about 95% effort (or rather about 100% effort after 4 miles). This was my first Michigan race since we moved 2 years ago. Three things: it was hot, I won, and I am happy to be racing again

I was soaking wet warming up. I did some short strides and lined up, eyeing up the people who were likely to beat me. Got out in maybe 10th, but I could tell it was typical local race super heroes. By perhaps a half mile or so, I was in second and the young guy I pegged to win was about 50 meters out. I started to gain on him into the first mile. It felt fast but the effort was good. I didn't want to pass him as I figured he would crush me. At the same time, I didn't want to get in a kicking contest. I pulled ahead sooner than planned, some time before the 2-mile mark (around 1.5-1.8 I think). He seemed to wave me by as I rode his shoulder. At one water stop I think he grabbed a cup (didn't bother to ctually look) and I put a few steps on him. I told myself to push even if it meant puking or locking up. After a while I couldn't hear breathing or footsteps, so I tried to keep up the effort but with no racing (and thus race grit) it was hard. I managed a fairly strong finish. Miles 2, 3, and the partial had my heart rate soaring. I felt like I ran as hard as I could.

5:43 (176), 5:47 (185), 5:57 (189), 5:20 pace for partial (189)

Megan and I had a nice brunch in Midtown Detroit, which really is not as bad as everyone thinks. Getting to know the city a bit.

PM: 4.2 miles, averaged 10:29. HR 133. Hot and nasty

Nike Zoom Streak LT2 White/Orange Miles: 5.70Altra One 2.5 Black Miles: 4.20
Weight: 171.80
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles, averaged 10:47. HR 129.

Did a few pullups.

Some soreness, but not bad at all. Figured a very hard effort might really shock the muscles. It’s a down week, so likely no doubles but hopefully I’ll get in at least 3 rides.

Night: AIS and pushups. 1' time trial of 58. Improvement.

Altra Escalante Miles: 6.00
Weight: 171.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM1: 48.6-mile ride. HR 156.

Went the length of the Macomb Orchard Trail to Richmond and back. It’s a very nice paved trail. Toward the end I was bonking. I didn’t eat a big enough lunch and only ate a Kind Bar during the ride. I was pretty spent at the end and while getting gas my quads started to really hurt. I think both were cramping. So, I drank two sodas, had a small bag of sea salt and vinegar chips (Kettle Brand, the objectively best chip), and a bag of beef jerky and headed home. I texted Megan to say I wasn’t going to run, but she was still home when I got back, so....

PM2: 4 miles w/ Megan, averaged 10:12. HR 154.

My legs felt okay. Standing on concrete all day and trying to run is worse. HR was quite elevated. I drank and obscene amount of Gatorade.

Cross Training Minutes 2018 Miles: 160.00Specialized Diverge (Gravel Bike) Miles: 48.60Altra One V3 Blue Miles: 4.00
Weight: 167.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

PM: 7.6 miles, averaged 8:37. HR 144.

Night: AIS, PT routine, and pushups

Altra One V3 Blue 2 Miles: 7.60
Weight: 169.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.258.807.874.44149.36
Cross Training Minutes 2018 Miles: 587.00Altra One 2.5 Black Miles: 45.90Specialized Diverge (Gravel Bike) Miles: 168.10Altra One 2.5 Miles: 25.40Nike Zoom Streak LT2 White/Orange Miles: 24.10Altra Escalante Miles: 36.50Miles With Megan Miles: 11.25Altra One V3 Blue Miles: 4.00Altra One V3 Blue 2 Miles: 7.60
Weight: 171.95
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