Of Mice and Marathons

Shake Your Shamrock 8k

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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

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

December 1: Le Frost Cross Cyclocross Race

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: 53.60 Month: 245.15 Year: 2304.21
Miles With Megan Lifetime Miles: 387.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 150.25
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 71.90
Cross Training Minutes 2018 Lifetime Miles: 3130.00
Altra One 2.5 Lifetime Miles: 530.75
Altra One 2.5 Black Lifetime Miles: 386.55
Altra Escalante Lifetime Miles: 273.10
Altra One V3 Blue Lifetime Miles: 152.70
Altra One V3 Blue 2 Lifetime Miles: 135.30
Specialized Diverge Pro Lifetime Miles: 37.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.600.005.004.0080.60
Saucony Fastwitch 7 Miles: 24.00Saucony ISO Triumph Miles: 18.25Kinvara 5 White/Black Miles: 17.45Nike Zoom Streak LT2 Miles: 11.30Miles With Megan Miles: 4.60Kinvara 5 Black/White 2 Miles: 4.60Nike Zoom Streak LT2 White/Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

PM: Forbidden Drive + Schuylkill River Trail - 24 miles, averaged 7:07. HR 153.

Another strong long run today. Couple easy miles then 18 miles from 7:19-6:37 with most of it at 7:05-6:45. Finished off with some slightly slower miles but still decently steady. Still deciding whether or not I will be able to run Sugarloaf in May. It will be too bad if I can't given how suprisingly strong my endurance is.

Saucony Fastwitch 7 Miles: 24.00
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch: 10 miles slow. HR 128.

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Lunch: 11.2 miles. HR 148. Strides and 10 x 10-12 second hill sprints

I traded in my wimpy hill for something a bit more challenging. I think it's around 7-8 %. Not sure if that is too steep or just about right. It was nice and warm but I felt like garbage. The first warm run always feel really hard.

Kinvara 5 White/Black Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.004.0011.30

AM: Springside Track - 11.3 miles. HR 158.

TRACK WORKOUT

16 x 400 with 200 recoveries. Goal was 20 x 400 in 77.5. It was already close to 70 degrees went I got out the door. Although quite dry it's been 35-40 most of the last week or so. I did what I could and things came out fine. I think the last time I did 16 x 400 was about 3 years ago but I'm not sure. I think I averaged 85 seconds, which is mile repeat rhythm currently.

I think running ~5:15 pace should make ~5:20-5:23 pace feel doable for a 5k

78.5, 78.4, 78.1, 79.2, 76.4, 78.1, 77.6, 78.1, 78.2, 78.3

78.1, 77.8, 79.4, 78.2, 78.5, 76.8 (average 78.1)

Nike Zoom Streak LT2 Miles: 11.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM/Lunch: 8.25 miles. HR 139.

Nice and warm out. Dry. A bit of decrease in mileage for Saturday's race.

Saucony ISO Triumph Miles: 8.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

PM: 4 miles with Megan. HR 123. Did some short, quick strides at the end

Miles With Megan Miles: 4.60Kinvara 5 Black/White 2 Miles: 4.60
Weight: 0.00
Add Comment
Race: Shake Your Shamrock 8k (4.97 Miles) 00:28:07, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.005.000.0011.25

PM: 11.25 miles. 8k Race in 28:08.

This was a 2:00 PM race, which was different. Warmed up 3.25, did some dynamic stretching, and strides. Goal was to run to win unless the pace was far beyond my ability, which I decided meant sub-5:20 for the first mile. Guy got out in front and we were moving fast. I didn't expect him to hold it, so I waited for everything to settle. Said screw it. Pace feels sort of slow. Took the lead maybe a third mile in. Young guy behind me looked okay but I decided to see if he was sandbagging me. I dropped a 5:28 for mile 1, was just over 11:00 at 2 miles and 17:31 for 5k.

 I checked on the kid behind me a few times and beat him by 32 seconds. I tried to get some room for the first two miles before grinding back after the turn around and 5k crowds.

So, a bit aggressive but I was racing to win. Adjusted paces were pretty consistently low-5:40s and I felt my effort was fairly even.

I got to stand on an actual podium for the first time. That was kind of neat.

5:28, 5:35, 5:52, 5:52, 5:44 (adjusted for full mile)

The hills weren't bad but I was getting tired and a bit too complacent. A good effort though. Flat 5:40s for  a half are doable without a hard start and a solid taper I think. 70 miles on the week going into this one with a hard workout on Wednesday.

 

Kinvara 5 White/Black Miles: 6.25Nike Zoom Streak LT2 White/Orange Miles: 5.00
Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.600.005.004.0080.60
Saucony Fastwitch 7 Miles: 24.00Saucony ISO Triumph Miles: 18.25Kinvara 5 White/Black Miles: 17.45Nike Zoom Streak LT2 Miles: 11.30Miles With Megan Miles: 4.60Kinvara 5 Black/White 2 Miles: 4.60Nike Zoom Streak LT2 White/Orange Miles: 5.00
Weight: 0.00
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