Of Mice and Marathons

Run, Walk, and Roll 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: 16.20 Month: 161.20 Year: 1939.66
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: 324.70
Altra Escalante Lifetime Miles: 225.70
Specialized Diverge (Gravel Bike) Lifetime Miles: 528.50
Altra One V3 Blue Lifetime Miles: 84.30
Altra One V3 Blue 2 Lifetime Miles: 66.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.008.000.003.0088.00
Kinvara 5 Blue Miles: 20.25Mizuno Musha Miles: 5.00Newton Gravity III Miles: 8.25Kinvara 5 Miles: 4.25Inov-8 Roclite 295 Miles: 8.50Saucony A5 Miles: 20.25Kinvara 5 Green Miles: 13.00Saucony A6 Miles: 8.25
Weight: 173.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM: 16 miles slow. HR 150.

Warm, humid, and the dew point is up. My endurance is terrible. Baseline established.

Kinvara 5 Blue Miles: 16.00
Weight: 174.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: 8.5 miles. HR 144.

The SlowJoe numbers 76/77%/67 DP. Not terrible mind you, but I've been running in the 70s with humity between 25-40% with the dew point in the 40s.

PM: 5 miles. HR 146. Did a bunch of strides.

Late: Stretching and core that I didn't finish earlier.

Mizuno Musha Miles: 5.00Newton Gravity III Miles: 8.25
Weight: 174.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: Wissahickon Trails - 8.5 miles. HR 141.

PM: 4.25 miles. HR 148. A little bit faster than I've been running. 7:30 last mile like a rock star. Hoping to knock out a string of 6:30s in the morning.

Kinvara 5 Miles: 4.25Inov-8 Roclite 295 Miles: 8.50
Weight: 173.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

AM/Lunch - Flourtown Tempo Loop - 15 miles, averaged 7:28. HR 156. Did an 8-mile AT tempo @ 6:30 pace

3.5 up, 8 miles steady, 3.5 down with a couple strides

6:37, 6:38, 6:30, 6:31, 6:26, 6:28, 6:23. HR 165-169, so basically right at the top of the zone and a bit high and working out of it at the end. Felt comparable to the range I usually do. Used my watch for the first few hundred meters then pretty much just let it autolap.

Weather in the low to mid 60s but low dew point and low humidty. Good workout for me today, but I generally do fine with aerobic stuff. The construction seems to be done on the loop for now, but they messed up my footing in places. Barstools!

 

Saucony A5 Miles: 15.00
Weight: 173.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Lunch: 8 miles easy. HR 134. Stretching and Core.

PM: 4.25 miles easy. HR 135.

 

Kinvara 5 Blue Miles: 4.25Kinvara 5 Green Miles: 8.00
Weight: 173.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Lunch - 5.25 miles. 6 x 200 on the track 38-40 to start, a couple 35s, the just under 34 while the richs kids threw frisbees around me. Felt good to get moving a little.

No real goals for tomorrow's race. Just run hard and see what happens. Legs have some miles in them but that's generally how I race 5ks.

Saucony A5 Miles: 5.25
Weight: 173.80
Comments(1)
Race: Run, Walk, and Roll 5k (3.1 Miles) 00:17:33, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.003.0013.25

AM: RUN, WALK, AND ROLL 5k in 17:34

3 up/2.25 down

Decent effort today. Getting my mileage back up, so I figured I would be slugglish. I wasn't too much. I drove about 40 minutes with my new running buddies. We got there in plenty of time to warm up. Scoped out the course, which was an out and back with some unfortunate turns onto and off from sidewalks but not terrible.

We warmed up 3 miles. Did some light stretching and strides. We got started RIGHT ON TIME. They yelled "go!" and I got jammed in to a bunch of the overzelous and underfit. Jonathan took off. Leo was in front of me but I caught up to him. Things thinned out from there. First mile was fine. Mile 2 was slow with the left-hand turn over the sidewalk and up a short grade. I was ahead of Leo but he came back and we ran together for a while. Hit the turn around and came back up a short grade on a path that caused me to start to fade. I picked it back up a bit after 2 miles (11:13 was the split I heard) but kind of coasted. Wasn't completely into it today but I didn't dog it either. Definitely warmer and more humid than the 5k we did a few weeks ago.

I'll get my faster legs and ability to hold sub-5:30 pace once I man up (to use a phrase I don't care for) and I get into some track workouts. I had a very good week of running this week and felt normal again. Plenty of time to get in a solid training block and run a big 10k PR on August 1. Just need to be patient.

5:32, 5:48, 5:42, 31.3

PM: Treadmill - 5 miles slow. HR 134. Core work and light stretching.

Decided to run next to Megan in the air conditioning. The humidity has come in and I didn't feel like making up a random route. I was somewhat confused when my watch starting autolapping (forgot to turn it off after the race), but it has built in accelerometer. It's pretty far off but I think the cadence is pretty close.

Saucony A6 Miles: 8.25Kinvara 5 Green Miles: 5.00
Weight: 173.80
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.008.000.003.0088.00
Kinvara 5 Blue Miles: 20.25Mizuno Musha Miles: 5.00Newton Gravity III Miles: 8.25Kinvara 5 Miles: 4.25Inov-8 Roclite 295 Miles: 8.50Saucony A5 Miles: 20.25Kinvara 5 Green Miles: 13.00Saucony A6 Miles: 8.25
Weight: 173.91
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