Of Mice and Marathons

Philly Rabbit 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:

List of Possible 2020 Races

March 15: Waterloo Grit and Gravel 32 Mile Gravel Race

March 28: Dirty 30 Gravel Race

April 4: Lowell Spring Classic 33 Mile

April 18: Barry Roubaix 36-Mile Gravel Race

May 02: Black Fork Gravel Grinder 54 Mile

May 30: Hellkat 50 Gravel Race

June 20: Cow Pie Classic 33-Mile Gravel Race

July 26: The Divide 34-Mile Gravel Race

FALL

Sept 13: Uncle John's Dirty Ride 56-Mile Gravel Race

Sept: Michigan Mountain Mayhem 40-Mile Gravel Race

Oct 31: Lowell Classic Gravel Race 32 Mile

 

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: 12.30 Month: 123.40 Year: 123.40
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 603.95
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2297.75
Saucony ISO Freedom Lifetime Miles: 727.45
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 740.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 730.60
Cross Training Minutes 2019 Lifetime Miles: 7560.80
Saucony Kinvara 6 Lifetime Miles: 469.00
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 230.20
Saucony Kinvara 5 Viziglow Lifetime Miles: 165.45
Wahoo Kickr Lifetime Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.900.007.506.1077.50
Newton Flat 5 Miles: 16.00Newton Gravity III Miles: 7.50Kinvara 5 Blue Miles: 23.00Kinvara 2 White/Blue Miles: 10.25Newton Gravity LE Miles: 6.25Mizuno Musha Miles: 11.00Saucony A6 Miles: 3.50
Weight: 174.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.007.500.0016.00

Flourtown Tempo Loop - 16 miles, averaged 7:04

Big Workout. 3 x 2.5 mile LT repeats with 3:30 recovery jogs

4 mile warm up plus strides and light stretching

Repeat 1 in 14:47; 5:55 average. 3:37 recovery jog at 8:26 pace

Repeat 2 in 14:41; 5:53 average. 3:36 recovery jog at 8:11 pace

Repeat 3 in 14:53; 5:57 average

3.6 cool down

Good workout for me today. I usually do 4 x 2 miles with 3:30 recovery jogs just before a half but I wanted a little more pain (even though the overall quality volume is a whisker less). I've done this one once before: fall 2013 2 days before I couldn't walk, so I never got to see how it translated in a half.

I put my pace on and monitored it. I figured 6:05-6:00 would be good. I was glad to get everything under 6:00. Legs are better, but still dead and my left glute was locking a bit (as it sometimes does). Had a little bit of wind to contend with but it wasn't terrible just annoying.

 

Newton Flat 5 Miles: 16.00
Weight: 173.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Lunch: 7.5 miles easy

PM: Treadmill - 5 miles

Newton Gravity III Miles: 7.50Kinvara 5 Blue Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: Off

PM: 10.25 miles. Did some strides. Cold and windy. Started making dinner and I heard thunder.

Late: Stretching and rolling

Kinvara 2 White/Blue Miles: 10.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.003.1010.00

AM: Flourtown Tempo Loop - 10 miles, averaged 7:32. Stretching and core.

Sharpening Workout of 5 x 1000+ with 2:00 recovery jogs

Warmed up a little over 3 and went straight into the workout. There was a bit of construction so I played nice and jumped on the sidewalk in places. Goal was to get down to low 17-minute 5k pace or under. Couldn't quite get there today but I got a little bit of faster work in. Probably ran too hard given the effort output and could have lengthened the rests just to get the pace in. Plan is to taper a bit. Yep, tapering for a 5k.

Averaged 5:42 pace for the 1000s. Jogs were 9-9:30

Kinvara 5 Blue Miles: 10.00
Weight: 173.80
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 6.25 miles easy.

PM: 4 miles. Core and stretching that I didn'y end up doing earlier.

Feeling very run down. Not just training tired. Likely stress, but I'm going to mark it here in case I need to refer to it in the future.

Newton Gravity LE Miles: 6.25Kinvara 5 Blue Miles: 4.00
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 miles. Did a few strides. Core and stretching at the gym after.

Looks like tomorrow will be warm and windy (it's been warm the last two days here). 20 MPH winds. Hoping it's a tailwind, but I can't get a map even though the course is supposedly certified. Plan is to run as hard as I can and go for the win. It's at the zoo, so maybe first place gets a monkey.

Mizuno Musha Miles: 4.00
Weight: 175.40
Comments(3)
Race: Philly Rabbit 5k (3 Miles) 00:17:26, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.003.0014.50

AM: Philly Rabbit 5k in 17:26 (short course).

What a cluster of a race. Just terribly organized. Megan and I got there are around 7:20 and there was a line of at least 100 people. I had her hold our place and warmed up a bit but I was nervous they would start without everyone getting bibs. I didn't get a sufficient warmup. Only 2 miles. Got my bib just before 8:00 when the race was supposed to start. They extended the start time so I changed into my flats and continued to warm up and do some strides. The organizers kept saying they were going to start soon but it kept not starting, so I stood around for a while.

At 8:29 we got going. I started out behind a young guy who knew the course from the previous year. I stayed behind him. There were a lot of winding turns and short, sharp downhills that didn't feel great after standing around. I took the lead around three quarters of a mile and kept the lead. I kept the guy off and always felt like I had several more gears but just couldn't get the legs to move. The wind was pretty unpleasant, blowing around 20-25 MPH. Toward the end of the race I had another guy not far from me but I held him off and kicked it in. The results show a 1 second win, but this couldn't be correct. 

Time was irrelevant today. Last Sunday I ran 3 x 2.5 miles at only 3-4 seconds slower (with a bit too much wine over the weekend) than this 5k today, so I am not upset about it. Need to find a decent 5k I can compete in and run fast. I'm also going to have to do a few weeks of mile-5k stuff this summer to be respectable at Beach to Beacon.

Only cooled down 2 miles. No great place to do it. I did manage to get a $75 gift card, which I appreciated even though it was $15 to park and $15 for Megan to get into the zoo. Megan and I walked around after, which was great but very windy.

PM: Treadmill - 7 miles. Kept my compression socks on, mostly to embarrass Megan

Mizuno Musha Miles: 7.00Saucony A6 Miles: 3.50Kinvara 5 Blue Miles: 4.00
Weight: 174.10
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.900.007.506.1077.50
Newton Flat 5 Miles: 16.00Newton Gravity III Miles: 7.50Kinvara 5 Blue Miles: 23.00Kinvara 2 White/Blue Miles: 10.25Newton Gravity LE Miles: 6.25Mizuno Musha Miles: 11.00Saucony A6 Miles: 3.50
Weight: 174.10
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