Of Mice and Marathons

Beach to Beacon

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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
43.000.009.250.2552.50
Kinvara 5 Blue Miles: 12.00Newton Gravity III Miles: 13.25Nike Zoom Streak LT2 Miles: 15.75Kinvara 2 White/Blue Miles: 4.25Miles With Megan Miles: 4.00
Weight: 172.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: Trails - 9 miles. HR 135. 1000 feet of gain.

I'm going to soak in the pool for a while.

+ rolling, stretching, and core (late)

Kinvara 5 Blue Miles: 9.00
Weight: 172.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Noon: 8.25 miles. HR 147. RHR 41.

PM: 4.25 miles. HR 138.

+ stretching and core (late)

Rolled out my right IT band with The Stick. My hip flexor has loosened up but now my IT band has been tight. Not painful, just knotted. I think it is probably from running on the trails last Thursday and finishing on a slight downhill for the race on Saturday and breaking quickly and overstriding on some of the downhills during the race because some portions of Forbidden Drive have some rocks and threw my form off.

Newton Gravity III Miles: 8.25
Weight: 172.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.003.000.2510.00

AM/Lunch: 7 miles w/ sharpening workout of 3 x 1600 w/ 400 jogs + 2 x 200 w/ 200 jogs

86 degrees, dew point 70, humidity in the 60% range but dropping. Warmed up about 20 minutes feeling fairly decent but warm. Wanted to just get something faster in, around the same pace as I ran on Saturday but faster would be better.

Ended up running:

5:46.5, 5:44.4, 5:38.4 (5:45 average for the full mile) took 2 minutes rest, got some water, and splashed my head, then did 2 x 200, 34.1, 34.1. I had planned to do 4 x 200 but felt I had done enough to accomplish my goal of sharpeing. I felt very comfortable for the first one, almost easy (almost). This was a lot faster than I ran last year, I felt better, and the conditions were worse (6:01, 5:59, 5:58 I think).

Maybe a light 2-3 mile jog in the PM just to keep stretched out.

PM: 3 miles. HR 132.

+ stretching (before bed)

 

Kinvara 5 Blue Miles: 3.00Nike Zoom Streak LT2 Miles: 7.00
Weight: 172.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles slow. RHR 44.

Quite hot and nasty. Taper time. I never really know how to taper for a short race, so I'm going with what I did last year, which is tomorrow off and ~4 miles easy with strides on Friday. I'm 30 days on today, so a day off is necessary, travel day tomorrow, etc.

Newton Gravity III Miles: 5.00
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. 30 days on. Travel day to Maine.

(Weight 173.5, not typical racing weight, but close, not ideal, never is) (RHR 40, normal)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 4 miles nice and easy with Megan. HR 134. RHR 40. Did 3-4 race pace pickups. Feeling good.

Did some light stretching. Lower 80s in Maine at 10AM. Warm for this part of the country. Looks like Ben True dropped (smartly) but it's always nice to see him mixing it up. 

Kinvara 2 White/Blue Miles: 4.25Miles With Megan Miles: 4.00
Weight: 170.90
Comments(4)
Race: Beach to Beacon (6.214 Miles) 00:35:52, Place overall: 103
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.006.250.0011.75

AM: 11.75 miles total w/ 10k race in 35:52. 30 second certified PR.

A good race for me. Wanted sub 35:30, but I just couldn't get the pace down. This is actually the first time I've run an honest sub-36 (my old PR was a short course I'm pretty sure). So it's a legit certified PR. I'll take it. Wanted to run faster but that's the game we play isn't it? Warmer than I thought. 70-72 at the start, 75 or so at the finish. I gave it a pretty hard effort today. 

I'll post a report later. Going to swim in the ocean. 

2.5 up/6.2 race/30 minute barefoot cool down

RACE REPORT

I always seem to get confused on race morning which way the start line is. Last year I thought I was near the high school giving me a 3 mile warmup but I was right next to the start line. This year I was basically right behind it. I warmed up on a flat section of road that work nicely. Ran 2.5 miles with a few strides.

I was planning to open in the low 5:40s given the slight downhill at the start. I hugged the inside corner trying not to trip anyone as it was a little crowded but not bad. I felt very good in the first mile, almost like it was too easy but I knew that the temperature was rising into the mid-70s. I did my best to focus and try not to monkey with my watch too much. I also did my best to keep my pace up, which I did okay with, trying to use the downhills.

I felt like I was working around mile 3-4 but not dying. I felt like the downhills gave me some extra boost through here and I started running one of the miles around 5:25-5:32 but knew that I wouldn't be able to hold that and I was digging a bit too close to vo2 max. The last helpful downhill is just before mile 5 going into Smuggler's Cove (I think that's the name). You hit the lowest portion of the course and the tree line opens up on the ocean (great view but I never notice it during the race).

The last mile features a few hills that aren't terrible but they will slow you and I have come to believe if you can hold pace here you probably ran too slow in the opening (or are an elite who is racing for place). The worst part is the turn into the park at the top of the hills. It's not quite 180 degrees, but the course narrows to a paved pedestrian path and there is a short steep uphill that also turns at the same time and it stings a bit.

I was running about 6:20-6:30 for a time in the last mile and I didn't go into the hills with too much speed. I knew I was losing sub-36 through here, but once I got to the park (about a half mile to go) and got over the last hump I picked it up, running 6:02 for mile 6. I was really working in mile 6. I think I was doing some serious cheek flaring and grimacing (I had a slight onset of side stitches).

I waited to kick a little because I couldn't see the finish line. As it turns out I was already picking it up without realizing it. When I was at mile 6 I saw 34:50 on the clock, knowing last year I kicked in 1:04 (1:08 the year before) and had a few seconds in the bnk for net time. A tall skinny fella passed me (I passed him around mile 5-6), but I beleive I blew by him pretty seriously when I saw the finish and gave it another gear once I hit the grass. I felt like I didn't kick very hard but I was under 5:00 pace, kicking in just under 62 seconds. I think I should have picked it up sooner and kicked harder, but I didn't dog it by any means. Had I needed to fend someone off and if I were not blowing by people I could have grabbed another gear.

I hit the line and was quite gassed. I did not recover as quickly as I sometimes do, but that was good.

Turned off my GPS and started to cool down barefoot on the rather dead and dry grass.

The rich chocolatey goodness: 5:41, 5:48, 5:44, 5:47, 5:47, 6:02, 1:02 (~4:50-4:55 pace). Ran the course at 6.22, which was nice given my relative difficulty with tangents even on point-to-point course :-)

I'm realizing the advances in the 10k are incremental from here and today is something to be pleased with. I'm not a 10k person and I didn't do anything really 10k specific, other than trying to get some track stuff in and several 5ks. This is not to say that I don't have work to do.

Officially 16 weeks to the Philadelphia Marathon. I'll work on staying consistent, getting my mileage up a touch with regular long runs. I'll try to run a half marathon this fall around the same pace that I ran today. 75 minutes would be great, but again small chunks are good at this point and for the most part I've decided on the mindset of going into key races with PRs in mind. I can't just knock 60 seconds of my 10k time or 3-6 minutes in the half like I used to.

Cheers.

PM: Off.

Nike Zoom Streak LT2 Miles: 8.75
Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.000.009.250.2552.50
Kinvara 5 Blue Miles: 12.00Newton Gravity III Miles: 13.25Nike Zoom Streak LT2 Miles: 15.75Kinvara 2 White/Blue Miles: 4.25Miles With Megan Miles: 4.00
Weight: 172.14
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