Of Mice and Marathons

Race for Hope 10k

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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:

Rebuild fitness, get weight back down, and other runnerly things.

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: 174.40 Year: 2547.40
Salomon SL Sense Ultra Lifetime Miles: 78.05
Inov-8 Roclite 295 Lifetime Miles: 214.25
Saucony A6 Lifetime Miles: 196.86
Miles With Megan Lifetime Miles: 225.85
Saucony Fastwitch 7 Lifetime Miles: 456.50
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 78.45
New Balance Zante Lifetime Miles: 670.15
Nike Lunar Racer Lifetime Miles: 308.10
Adidas Boston 6 Lifetime Miles: 338.60
Brooks Launch Lifetime Miles: 577.05
Nike Pegasus Lifetime Miles: 216.00
Saucony ISO Zealot Lifetime Miles: 43.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.300.0012.253.0082.55
Newton MV2 (3) Miles: 24.80Saucony Kinvara 2 Miles: 4.25Newton Gravity LE Miles: 11.50Altra The One Miles: 16.25Saucony Kinvara Miles: 4.00Saucony Kinvara 4 Miles: 8.00Concrete Falls/Fails Miles: 1.00Newton MV3 Miles: 9.75Newton Gravity III Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.006.000.0017.85

AM/Lunch: Cumberland Park - 13.6 miles total w/ 3 x 2 mile @ LT w/ 3:00 recovery jogs

Tried to get up at 7:30, but I didn't feel like getting up. Too much to think about and too much to do. I paid for it a bit during the workout because it cost me several degrees and MPH on the wind end of things.

4 up/3 down

Set 1: 12:16 (6:04, 6:12)

Set 2: 12:28 (6:19, 6:09)

Set 3: 12:37 (6:21, 6:16)

I was dying the last third mile of the last mile. Splits weren't razor sharp but I did have some decent winds (17-20 mph on the first mile section), but they didn't annoy me too much. A good early season, honest workout. I haven't done a set of honest repeats since before Boston, so this gets things moving. Got to get them into the 5:50 range or faster before B2B to run what I want to run but I've got 7-8 weeks and lots of workouts (tons of time for a 10k). I am pretty sure I am going to move to 9-day cycles, especially since I only have a few more long run Sundays with the boys anyway.

Kenyan jog on the Purdue Cross Country course this afternoon.

PM: Purdue Cross Course - 4.25 miles, averaged 9:12

Newton MV2 (3) Miles: 13.60Saucony Kinvara 2 Miles: 4.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Spring Vale Cemetery - 8 miles, no watch

In addition to a 9-day cycle, I've decided on 8 mile recovery runs and 10 mile maintence runs to keep from trying to chase mileage too early, to keeps things simple, and to establish routine. Basically it looks like 

14-16/Workout/4 shakout, 8, 10, 14-16Workout/4 shakeout, 8, 10, 16Long, 8, 10, etc

It gives me roughly  what I like to run for mileage (75-80) with sensible days between workouts.

Newton Gravity LE Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

VInton Woods - 10 miles, no watch. Did some strides.

Getting used to the humidity in the mornings. If the Death Point is low, you barely notice.

My parents are coming to town tomorrow. First time in 5 years. I guess it is much easier when I go there. Poor Oliver, my cat, is in an Elizabethan collar after a skin biopsy and he is running around my messy apartment like a frontend loader bumping into things, while I am trying to get this place cleaned and work. Good times. Dad wants to go to the Golden Corrall, which I thought was garbage even before I started running. I could go for some ice cream though. I think it has been since April since I had a ice cream.

Altra The One Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.003.0015.20

AM: Purdue Track Workout - 11.2 miles total

12 x 400 w/ 200 meter jogs. 3.5 up and down. Averaged 81.9, which was slightly off 80 second goal but the air was saturated and I ran in lane two to give Alden room to run his 3(800-400-200) workout, which started at 4:40 pace. Matt ran with me, which helped. I couldn't find my Timex, so I ran with my Garmin, but missed the first split, which I ran in 79. Second one was slow in 84, but most were in the 82 zone with a high 78 to close. Pretty good workout I think. I was definitely working in the second half, which is usually how these sessions go (and think they should).

Off to pick up my parents at the airport.

PM: North side - 4 miles easy. The Dodges do things early. Cocktails and dinner way before I would even think about it, but I went out around 8 with a belly full of buffet still from 5:00. Dad was driving me nuts.

I forgot to add that I had to jump the fence at Purdue to get to the track (for Rob).

Saucony Kinvara Miles: 4.00Newton MV2 (3) Miles: 11.20
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Spring Vale Cemetery - 8 miles, no watch

I think I managed to resurrect my Garmin 410, which means I have way too many timepieces.

Saucony Kinvara 4 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

North side - 6.25 miles, averaged 7:57. Did some strides.

Cut back the run today because I have a race tomorrow. Legs were tired, but pretty normal. The quality jump this week is/will be significant (~19% quality) with a slight milege bump, so this is to be expected.

Running a 10k in town tomorrow. $25 for a certified course sounds pretty good. I think my main competition will be a 17-year-old who will probably beat me. If I can't stay with him, I think there's a gift certificate for 2nd to Tri-n-Run.

Oh, and I fell again. Ripped the outside of my Altras.

Altra The One Miles: 6.25Concrete Falls/Fails Miles: 1.00
Weight: 0.00
Comments(3)
Race: Race for Hope 10k (6.21 Miles) 00:38:01, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.006.250.0017.25

AM: Race for Hope 10k

I've wanted to do this race for the last two years but it never worked out. This year I realized it was certified, and for $25 I couldn't pass it up. I knew a young guy had won it with times that were around my half marathon PR, so I figured I see what the day brought. If his pattern of improving 8 seconds per mile per year continued he would run about 5:48, which I am not in shape to run on a hilly course. Weather was an unusual 50 degrees, so I figured I needed a hard effort because I won't get many more days like this.

Warmed up 3.5 and did some strides. I started around 4th or 5th thinking I was going to have to work, but by the bottom of the hill (~1 mile in) I passed the 4th place guy and he stopped for water (he's done). Young Skinny, the leader, was still pulling away and I had two guys to burn holes in for a while between me and him. Around mile 3 or so I passed the 3rd place guy and started to work on the 2nd place guy. He was running bad tangents so I worked them a bit to close the gap (we were told to stay on the side of the road but with no traffic and him in front of me making errors I seized the opportunity). I was a few strides behind him going back up the big hill and I had to decide when to break him (Young Skinny was cresting the hill as we were approaching it. No chance to catch him). I ran with the second place guy stride for stride on opposite sides of the hill (me being on the correct side, given the impending right-hand turn). I listened to his breathing and he was sucking air (I was decently tired). I waited until the false crest in the hill (like a stepup in BMX or MotoX) at ~4.5 miles and started to pull away. Once I got to the top I kept turning and picked it up to 5:30 for a stretch to seal my gap. A quick look at the right-hand turn and I saw I had enough room if I maintained 6:00 pace. The volunteer gave me a "about 40 yards" measurement, which was nice but I can't think in yards.

I was worried on this last section because I didn't go over it yesterday but the volunteers were awesome. I had to ask which way a few times but they were also directing 5kers coming from another direction. One young woman gave me the direction well before the intersection, which was really nice. You don't get that from disgruntled police officers. Maybe could have pushed harder in the last ~1.5 miles.

Young Skinny ran 36:19. Couldn't have caught him today, but maybe I should have tried to keep the gap closed earlier in the race to at least have run a few seconds faster. Good, early training block 10k. I want to be under 35 minutes in 7 weeks for Beach to Beacon, but my unstated goal is to beat the Maine women. I guess it's now my "stated goal."

3.5 down

The rich, chocolatey goodness: 5:53, 6:10, 6:19, 5:55, 6:27, 6:02, 1:15 (5:09 pace)

PM: Rest Haven Cemetery - 4 miles, averaged 8:32. 75 and sunny. Slight breeze and 30% humity! Rare weather in this part of the woods.

Newton MV3 Miles: 9.75Newton Gravity LE Miles: 3.50Newton Gravity III Miles: 4.00
Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.300.0012.253.0082.55
Newton MV2 (3) Miles: 24.80Saucony Kinvara 2 Miles: 4.25Newton Gravity LE Miles: 11.50Altra The One Miles: 16.25Saucony Kinvara Miles: 4.00Saucony Kinvara 4 Miles: 8.00Concrete Falls/Fails Miles: 1.00Newton MV3 Miles: 9.75Newton Gravity III Miles: 4.00
Weight: 0.00
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