Of Mice and Marathons

Tippy Connect 10k

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Location:

Lake Orion,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Other

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)

Personal:

I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

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Miles:This week: 17.80 Month: 188.40 Year: 510.50
Miles With Megan Lifetime Miles: 613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 5 Viziglow Lifetime Miles: 530.45
Kinvara 10 Lifetime Miles: 186.30
Kinvara 10 II Lifetime Miles: 137.80
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 Lifetime Miles: 609.15
Saucony ISO Freedom 3 #2 Lifetime Miles: 154.30
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 121.50
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 228.00
Saucony Kinvara 13 Lifetime Miles: 188.90
Saucony Endorphin Pro Lifetime Miles: 170.00
Saucony Freedom 5 Lifetime Miles: 43.70
Saucony Kinvara 13 #2 Lifetime Miles: 20.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.303.008.203.0093.50
Saucony Fastwitch Miles: 28.00Newton Trainer 5 Miles: 13.25Saucony Kinvara 2 (2) Miles: 10.25Newton Trainer 4 Miles: 6.25Saucony Kinvara 2 Miles: 16.30Saucony Kinvara Miles: 5.00Newton MV2 (3) Miles: 14.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.002.000.0017.00

Brandon picked me up about 8:00 and we went to the bog, did a loop on the chips/bark, and did a campus loop for 12.5 in 1:28-1:30, then I ran home by myself another 4.5 at a pretty good clip, working the downhills pretty hard. We were running 6:42 or faster after 10 miles, so I am guessing those solo downhills were easily 6:20 or faster. I forgot my watch, which was kind of nice and just mooched off Brandon's and went by effort on the way home. Good run. Legs felt appropriately tired, yet responsive. Fun to chat and goof off.

I know 2.5 miles (maybe more) were in MP range before I took off on my own, so I am crediting myself with 3 MP and 2 threshold. I don't think the total run was much over 2 hours, so the overall pace was pretty good for me (about 7:00 or faster to as slow as 7:20 overall I think).

Saucony Fastwitch Miles: 17.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: North side - 7.25 miles, averaged 8:19. Did some strides. Reminded myself that it takes a few efforts to run 4:30 pace in the morning when you've been running 8:30. 

PM: Springvale Cemetery - 6.25 miles, averaged 8:03. Did some strides.

Newton Trainer 5 Miles: 7.25Saucony Kinvara 2 (2) Miles: 6.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: North side - 7.25 miles, averaged 8:25. Did some hills at the beginning to mix it up and only managed 146 feet. I tried. Did one school-to-school (250-260 meters) at just below 5 minute pace, trying to just cruise.

PM: Springvale Cemetery - 6.25 miles, averaged 8:20. Did some strides.

Newton Trainer 4 Miles: 6.25Saucony Kinvara 2 Miles: 7.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.0016.00

AM:

Mile Repeats @ 5k or faster. Warmed up 4 with half a mile at marathon pace + strides and a few brief stretches. Did 3 x 1 mile: 5:39, 5:44, 5:47 (5:44 average). Took 2:20-2:30 recovery jogs. 3.4 miles down. Cool, but humid. A bit anxious on the first one, and pushing race effort on the last 200m of the last one, so I called it good. I'll do minor tweaks to this workout as I move into the Monumental half in November until I am running 4 x 1 mile off 90 seconds rest like I did last March (which was at this same pace as today in much cooler conditions). By October I expect these to be into the low 5:30s and 5:20s, but we shall see.

PM: Rest Haven + loops around Vinton Elementary playground on the grass - 5 miles, averaged 8:38

Saucony Fastwitch Miles: 11.00Saucony Kinvara 2 Miles: 5.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Spring Vale Cemetery - 6 miles, averaged 8:45. Ran into 8 minute guy the last two miles and ran with him.

Race on Saturday has me thinking I'll probably do the afternoon off and another 6 easy tomorrow. Trying to keep the overall mileage reasonable and bump it up to just under 100 throughout October, but I am really ready to just run what I have been and see where the mileage falls.

PM: North side - 5 miles, averaged 8:00. I guess getting up early enough and being on a schedule like an adult has me into a routine. Decided to go out since I was home early.

Saucony Kinvara Miles: 5.00Newton Trainer 5 Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

North Side - 4 miles, averaged 8:39. A few pickups around race pace, some strides, capped with a school-to-school @ 4:53 pace.

PM: Walked about 3-4 miles between picking up my packet and doing groceries, including some shopping cart hill sprints. Yep, today was the day I did what I vowed never to do: I brought the cart home with me. Time to get the car fixed. Legs should be fully fatigued in the morning.

Saucony Kinvara 2 (2) Miles: 4.00
Weight: 0.00
Comments(3)
Race: Tippy Connect 10k (6.2 Miles) 00:37:09, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.006.200.0018.50

AM: Tippy Connect 10k. Ran a 27 second PR at the end of a 90+ mile week. I'm okay with that. Report to follow later.

The rich chocolatey goodness: 5:48, 6:04, 5:55, 6:14, 5:55, 6:14, 1:00

REPORT

I've won this race two years in a row with hobby jogger times, so I was ready to have someone else turn the race around a bit. I knew my training partner Brandon was running, and even though I've run higher mileage lately and I think I am in a bit better shape, he is a former Division I 10k runner. I ran 3.25 to campus, saw Brandon and talked to him, and we sized a few people up. He spotted the eventual winner, Patrick, who is the director of Purdue's recreational facility (he ran 35:07).

I could tell in my warmup that my legs were solid and that a light 4 yesterday was enough to run a decent race. I was expecting to run 6:10 for the hills and 5:55-6:00 for downhills and flats, finishing 6:05 or faster for a workout @ 1:20 HMP. I did a half mile @ MP and got going as fast as 6:04 toward the end, which felt pretty easy, and did some light strides in the parking lot. So I knew I could run 6:04 without killing myself.

Some confusion about where the first turn was since it was different than last year. I asked for clarification, and some was given, but it threw the lead guy off. Short, sharp downhill to start then it flattens. 5:48 first mile. Right on 5k PR pace. Here we go. It honestly felt how I start most halfs (you know it feels fast, but it feels comfortable). Brandon said we were fast, and I told him I knew but I was feeling good and would slow up for the hills and see if we could let the lead guy get humbled by the first hill. 6:04 for McCormick hill. I figured 6:10-6:15 would be good. We were trying to pull Patrick back in but he was running strong and Brandon and I pulled each other along, trading places here and there. Some course changes I had not expected occurred at mile 2-3. We hit a flat stretch, but I was feeling it a bit (probably appropriate effort though).

I knew the intersection at Lindberg was coming and that last year they had a cop stationed there, not doing a darn thing. I heard race volunteers and Brandon tell me not to go but I said screw it, I am going to go and see if I can scare the race people into seeing how dangerous a multi-lane road is without any sort of assistance for an event of that size (not big, but big enough). I yelled a few words for revision for the following year. We hit some other course changes I didn't expect, but people were stationed to help us. Kind of. Miles 3-5: 5:55, 6:14, 5:55 (good downhill that could have been faster for mile 5). I had pulled away from Brandon at the intersection, he pulled away on the hill and up the gradual, grinding grade of Northwestern. Tried to stay behind him. I closed the gap a touch, but couldn't quite get there. Hit the downhill .2 and tried to catch him, but I was still 10 seconds behind. 6:14 for mile 6, just under 60 seconds for the partial (5:20, peaked at 4:40).

Did about 1.5 with Brandon and Patrick. We are going to meet up and do a bog run tomorrow. Kept going to hit 2 for my preliminary cool down. Hung out and chatted. Awards took forever, so I hit 3 miles back home.

Didn't expect to run a PR today, but it pleased me after sucking it up at B2B (this course is harder in some ways I think) and I think on a flat course and lower mileage I can run well in Philly in 3 weeks, which doesn't mean a ton because the real work will be reflected on November 3rd.

 

 

 

PM: 4 miles w/ 2 miles on the Vinton Elementary playground grass, averaged 8:38. 84 degrees feels like 82 degrees? A rare 31% humidity. As they say in Maine "the way life should be."

Newton MV2 (3) Miles: 14.45Saucony Kinvara 2 Miles: 4.05
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.303.008.203.0093.50
Saucony Fastwitch Miles: 28.00Newton Trainer 5 Miles: 13.25Saucony Kinvara 2 (2) Miles: 10.25Newton Trainer 4 Miles: 6.25Saucony Kinvara 2 Miles: 16.30Saucony Kinvara Miles: 5.00Newton MV2 (3) Miles: 14.45
Weight: 0.00
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