Of Mice and Marathons

Germantown Academy All Comers 5000

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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
79.450.004.103.0086.55
Newton Gravity III Miles: 10.00Kinvara 5 Green Miles: 32.25Kinvara 5 Blue Miles: 13.25Kinvara 2 White/Blue Miles: 12.50Nike Victory Spikes Miles: 3.00Newton Gravity LE Miles: 4.25Nike Zoom Streak LT2 Miles: 11.10
Weight: 172.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Lunch: 8 miles slow. HR 140.

Walked Remy for 30 minutes.

PM: 5 miles slow. HR 139.

Newton Gravity III Miles: 5.00Kinvara 5 Green Miles: 8.00
Weight: 172.90
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Lunch: 5 miles. HR 147. Did some strides w/ one sprint around 4-minute pace to a little bit under. My top end speed has definitely improved. I lost 2.8 lbs of water weight on this 5 mile run, and it wasn't even humid!

Walked Remy for 35 minutes. His owners come home today. I'm going to miss my rent-a-dog.

PM: 7.25 miles. HR 145. Nice and dry.

+ Stretching and core (very late)

Kinvara 5 Blue Miles: 5.00Kinvara 5 Green Miles: 7.25
Weight: 172.90
Comments(4)
Race: Germantown Academy All Comers 5000 (3.107 Miles) 00:17:45, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Lunch - 4 miles easy.

Storms are supposed to roll through for the meet tonight, but I guess they are holding it with the caveat that if the lightning warning goes off, things are delayed/canceled. The 5000 likely won't start until 8:30 and I guess they are short on volunteers. If the same amount of people show up as last week, I doubt they will even have enough daylight to do it. It's also going to mean getting there before 6 and staying until at least 9:00 or so with the chance that I won't get to race and I won't get my miles in. Megan is leaving in the morning for a conference and I will likely go to the meet alone if I go. #firstworldrunnerproblems

I may have to take today easy and tomorrow easy and hit the pocket of low-60 degree air on Thirsday morning and 1) time trial the SOB (which won't be fun and likely disastrous) or 2) try to run the 4 x 1 mile @ 5:28-5:22 pace with 90 second recoveries. Assuming I get through it, that workout could have its benefits. It's always been a confidence booster (it's the hardest workout I do) and it will give me good volume faster than 10k pace. It's a lot of pressure to hit those times though given current workout history.

PM: Germantown Academy All Comers 5000 - 8 miles total

30 minute warmup of really easy jogging, stretching, strides. It was 8:45 before we took off so we didn't have the direct sun, but it was still in the lower 80s with the dew point around 72 or 73 and the humidity around 70% I think.

Like the mile I went into last place after the first lap then moved upa little bit once things settled out. The first 3 laps or so where 82-83 I think and I believe my first 1600 was about 5:31 and I apparently died from there. I didn't take splits because I wanted it to feel like a real track race (and I had a race clock anyway).

I didn't really think I was slowing down that bad but I guess I was. My form stopped feeling smooth and a few guys ahead of me increased their lead. Breathing and legs felt okay, but I think I was just ready to not be running at that time of the day.

I ran 17:45, which sucks. I know the weather was a huge factor I'm just tired of running 17:30-17:45. I guess I need more track workouts but I thought I was doing much better this summer, though admittedly I haven't had one in a few weeks, exchanging them for some racing and farlek workouts.

Give me fall air and marathon training. I'm ready for what I am okay at.

20 minutes easy cool down.

The opening heats were very warm:

Kinvara 2 White/Blue Miles: 4.00Kinvara 5 Green Miles: 5.00Nike Victory Spikes Miles: 3.00
Weight: 172.90
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Lunch - 8.25 miles. HR 133. Averaged 9:52. Just call me Jason 'Master of Recovery Pace' Dodge

-4.7 lbs water weight on this run

PM: 5 miles. HR 134.

Newton Gravity III Miles: 5.00Kinvara 5 Blue Miles: 8.25
Weight: 172.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Noon: 8.5 miles. HR 146. Did a set of strides. Dry, low dew point and a nice breeze.

Another low in the low 60s tomorrow, so I will get in a workout. I am thinking 2k repeats starting at 5:48-5:50 and cutting down if possible. That may be too fast to begin things, but we shall see. I was also thinking an 8-mile aerobic tempo, but I think I need something with 10k specific pace since I haven't done too many workouts in that zone (mostly 5k and faster).

PM: 5 miles. HR 139.

+ rolling, stretching, and core (very late)

Kinvara 2 White/Blue Miles: 8.50Kinvara 5 Green Miles: 5.00
Weight: 172.70
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.450.004.100.0015.55

Lunch: 11 miles w/ 3 x 8 minute Farlek/3 min easy

Warmed up 28 minutes with a few pick ups and one stride. Managed to run 5:53/5:46/5:57 over rolling dirt with a good deal of tree cover (Strava adjusted paces were 5:47/5:43/5:44, which I don't put a ton of stock in by they look much better!). Felt like I maybe could have pushed just a touch more but I was pretty much in the right zone I think. I did not want to blow the workout. It's not hard but you get some solid minutes around to below LT.

Cooled down 30 minutes.

The low changed very quickly from 61 to about 67 last night and I didn't get up early so I thought a good farlek session under tree cover would be good. They pulled me out of my slump the week before last and I had a pretty good session today. Temps were upper 70s, with dropping humidty and charitable dew point of low 60. It's going to start getting hot and nasty so I will just do what I can with easy running, a two more workouts, and one race in the next two weeks.

PM: 4.25 miles. HR 129.

 

Newton Gravity LE Miles: 4.25Nike Zoom Streak LT2 Miles: 11.10
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles.

87/60%/71 dew point. Nice actually aside from the audibly squishy shoes. 96 tomorrow and humid. Overall, it's been fairly mild this summer. Not too many days above 90 and some decent dry days in the afternoon.

Late: rolling, stretching, and core

Kinvara 5 Green Miles: 7.00
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.450.004.103.0086.55
Newton Gravity III Miles: 10.00Kinvara 5 Green Miles: 32.25Kinvara 5 Blue Miles: 13.25Kinvara 2 White/Blue Miles: 12.50Nike Victory Spikes Miles: 3.00Newton Gravity LE Miles: 4.25Nike Zoom Streak LT2 Miles: 11.10
Weight: 172.71
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