Of Mice and Marathons

YMCA Sleigh Bell 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/Cyclocross Races 2018 (Tentative)

September 9: Uncle John’s Dirty Ride 56 Mile

October 27: Bloomer Park Cyclocross Race

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: 0.00 Month: 145.00 Year: 1923.46
Miles With Megan Lifetime Miles: 359.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 140.25
Nike Pegasus Lifetime Miles: 259.15
Brooks Launch 3 Red Lifetime Miles: 67.90
Cross Training Minutes 2018 Lifetime Miles: 2417.50
Altra One 2.5 Lifetime Miles: 443.65
Altra One 2.5 Black Lifetime Miles: 318.70
Altra Escalante Lifetime Miles: 225.70
Specialized Diverge (Gravel Bike) Lifetime Miles: 528.50
Altra One V3 Blue Lifetime Miles: 74.10
Altra One V3 Blue 2 Lifetime Miles: 66.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
165.7834.3610.245.79216.17
Newton MV2 (Black) Miles: 5.25Newton Trainer 4 Miles: 65.00Newton Trainers 3 Miles: 46.55Loose Dogs Miles: 1.00Newton Trainers 2 Miles: 14.75Newton Trainers Miles: 13.50Saucony Kinvara Miles: 59.62Newton MV2 Miles: 11.50
Weight: 0.00
Race: YMCA Sleigh Bell 5k (3.1 Miles) 00:19:23, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.003.107.50

Last year I ran this race as my first 5k @ 6:55 average pace, which within the year became marathon pace. I think that is the only year that gets to happen. 2.15 mile warm up, strides, and dynamic stretching. Took off behind the cross-country boys who were the "chase pack." Not sure if they were tired, running a lower-intensity workout, or what but, I passed them after mile 1 and they never caught back up.

Mile 1: 6:16

Mile 2: 6:13

Mile 3: 6:21

.10: 32.8 (5:33 pace)

Around mile 2 I recognized the heavy breathing of an old fellah from one of the earlier races. Bless his heart for moving that fast at 65? but he coughs and goes "hawah OK" After 6 or 7 of those I tried to dropped him; it was killing me. I ran the course at 3.07, so I kept running after the finish line until I hit 3.1.

2.25 mile cool down

 Good race for post-marathon, pre-basebuilding, slackerism.

Newton MV2 (Black) Miles: 5.25Newton Trainer 4 Miles: 2.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

9th Street to Heritage Trail to the 9th street trail head and started back - 8.75 miles, averaged 8:38

Stopped after the golf course because I was pretty tired. Tucked my tail between my legs and walked the rest of the way home. It was 67 degrees, so at least there was that. 

Newton Trainers 3 Miles: 8.75Loose Dogs Miles: 1.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.253.002.000.008.25

Vinton Woods - 8.25 miles, averaged 7:19 w/ 5 mile tempo: 7:10, 7:12, 6:53, 6:44, 6:42

Newton Trainers 2 Miles: 8.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.681.360.551.719.30

Jefferson High School loop, extended version - 9.3 mile unstructured fartlek, averaged 7:20

1:00+ minute @ HMP (6:31)

~2:30 minutes @ HMP (6:41)

4:00+ minutes @ 5k pace (6:04)

4:00+ minutes @ 5k pace (6:16)

2:00+ minutes @ 5k pace (5:55)

Most enjoyable run I've had in a while

Newton Trainers Miles: 9.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Old Standby-ish - 6.7 miles, just under 8:00 AP

Saucony Kinvara Miles: 6.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.101.000.000.0014.10

Vinton Woods in reverse to Jefferson High School and a few detours at the end - 14.1 miles, averaged 7:45

Wasn't feeling it today, but I did fine when I got going.

Saucony Kinvara Miles: 14.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Around town - 5.3 miles, averaged 8:29

Newton Trainers 3 Miles: 5.30
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

New route. Happy Hollow Hill route - 9 miles, averaged 7:53 with two marathon-paced miles coming back that were really aided but couldn't figure out how else to run down the hill. Got a bit lost, but that is always fun. First day in tights this year. Cold.

Newton Trainer 4 Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.320.000.000.366.68

Old Standby variation - 6 miles, averaged 8:08 + 6 x 100m strides. Got my average under 20 seconds (19.6-7) and still felt very in control

Saucony Kinvara Miles: 6.68
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Vinton Woods loop w/ an extra loop around Courtland - 10.5 miles, averaged 7:25 w/ 8 mile MP tempo. Well, Tinman tempo, but for us slow folks I think they are about the same anyway. Splits: 7:07, 7:18, 7:21, 7:06, 7:04, 7:06, 6:59, 6:58 (7:07 average).

The last 2 or so were downhill. No idea what happened on 2 and 3 because the first 4 or 5 miles were on pretty much the same loop. Wasn't really feeling it today, but I got my workout in and feel good, so that's what matters. 

Newton Trainers 3 Miles: 10.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Wabash Trail from Davis Ferry - 6.3 miles in just over an hour. Very muddy. Slipping and sliding around. Fun, but I need some legitimate trail shoes for this. 

Newton Trainers 3 Miles: 6.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.003.000.0013.25

Randomish loop that will need a name because I like it and will rotate it in for my medium longs more often - 13.25 miles, averaged 7:20

Kind of an fluctuating tempo (purposefully, more or less) or wave run: 2 miles easy + 3 miles steady (7:25, 7:33, 7:27) + 3 marathon starting easy (7:20, 7:07, 7:07)  + 2 half marathon starting easy (6:46, 6:34) + 1 marathon pace mile (7:15) + 1 fast marathon/slow half marathon (6:47) +  1 more steady (7:25) + .25 easy

Rain tomorrow so I was glad to get this in. Wasn't really looking to push the pace, but today's tragedy has me a bit lost.

Newton Trainer 4 Miles: 13.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

North side wandering - 6.5 miles, averaged 8:24

Newton Trainers 2 Miles: 6.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

Happy Hollow to the Celery Bog and around campus - 13 mile, averaged 7:48

Planned on 6-8, but then I started exploring and really had fun. Until I got back into Lafayette and biffed it in a parking lot. My ninja skills allowed me to roll out of it, keep running, and hit the last uphill mile at marathon pace (6:54). Little bit of blood, lot a bit of wounded pride.

Newton Trainer 4 Miles: 13.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

North side - 5.4 miles, averaged 8:23

Saucony Kinvara Miles: 5.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day o' rest.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.810.004.690.0011.50

LT intervals on Courtland - 3.1 warm up, then 3 x 10 minutes at lactate threshold pace w/ 3 minutes recovery jog, followed by 3.1 cool down

Interval 1: 6:26 pace

Interval 2: 6:22 pace

Interval 3: 6:22 pace

Pretty pleased with this one. Effort felt about right and the last LT workout I did was 10 days out from the marathon and I think this one was a harder effort, but didn't necessarily feel harder.

Newton MV2 Miles: 11.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

North side - 4.2 miles, averaged 8:27

Off to see my folks in Maine. Weather looks good, so the running should be coldish but snowless-ish

Newton Trainers Miles: 4.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.720.000.000.628.34

Wingood/Coopers Mills/Erskine Road loop - 7.4 miles, averaged about 8:10 + 10 x 100m strides

Wet and icy. Muddy on the way back because the temp was climbing. Some jerk splashed me. Don't think he meant to, but he wasn't being super cautious. Roads were pretty open, especially compared to Lafayette (2300 people vs 65,000 or so).

Saucony Kinvara Miles: 8.34
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.101.000.000.0012.10

105 to 32 to 17 out and back - 12.1 miles, averaged 7:49. Mile 11 at MP (6:54)

Good run. Effort felt comfortable. Felt like I had 16-18 in me. No sidewalks. No concrete. 5-6 foot wide shoulders. Need to fit in a long tempo. Probably on Monday. Or hit the track. Or a long run. Or a 1 mile time trial.

Saucony Kinvara Miles: 12.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

105 to 32 to 17 out and back - 16 miles, averaged 7:39 w/ 4 mile AT progression (7:20, 7:12, 7:05, 6:57)

Newton Trainer 4 Miles: 16.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Wingood Road - 6.3 miles, averaged 8:19

Merry Christmas everyone!

Saucony Kinvara Miles: 6.30
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running because I'm lazy. I did manage a reverse escalator run at the airport. Of course any relatively fit individual can do this, but the last third is definitely a feat of perception. Earlier this week I ran about a a half a mile in jeans and a polo to the gas station (I assume 6:30ish pace) and back with a leaky gas can. Mom managed a few more feet (we ran out of gas of course), so the gas-in-hand run was slightly shorter. Run was nicely helped by my Altras that I use for walking.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

18th street out and back - 10.2 miles, averaged 8:03

Back in Lafayette with some snow and slush. Nothing too serious. 

Newton Trainers 3 Miles: 10.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.508.000.000.0011.50

Similar run to yesterday but with more detours because I had to take the sidewalks because it was getting dark and I missed a few lights. Lots of snow, ice, and puddles. 2 mile warm up, then 8 mile AT progressivish tempo (splits deviate more based on conditions. Effort felt about even until the last 2 miles): 7:25, 7:21, 7:18, 7:14, 7:13, 7:09, 7:02, 7:13 (lots of sidestepping and ice on this on. Pace was slow (7:14), but effort felt correct. Sore throat last night and this morning. It's been two years since I have had a full-on cold, so I am hoping this one exorcizes itself without further ado. 1.5 mile cool down with w/ a brief lower 5-minute range pick up.

 Oh, yeah. It's my 1-year blog anniversary. Happy anniversary blog!

Newton Trainer 4 Miles: 11.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Old Standby, classic version with some loops around Market Square - 5.5 miles, averaged 8:20

Newton Trainers 3 Miles: 5.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
165.7834.3610.245.79216.17
Newton MV2 (Black) Miles: 5.25Newton Trainer 4 Miles: 65.00Newton Trainers 3 Miles: 46.55Loose Dogs Miles: 1.00Newton Trainers 2 Miles: 14.75Newton Trainers Miles: 13.50Saucony Kinvara Miles: 59.62Newton MV2 Miles: 11.50
Weight: 0.00
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