Of Mice and Marathons

YMCA Sleigh Bell 5k

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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.

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Miles:	This week:	0.00	Month:	44.20	Year:	592.60
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:						622.35
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:						203.30
Saucony Endorphin Pro Lifetime Miles:						193.50
Saucony Freedom 5 Lifetime Miles:						51.70
Saucony Kinvara 13 #2 Lifetime Miles:						20.30

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
40.23	1.00	0.00	4.65	45.88

Newton Trainers 3 Miles: 18.50	Newton Trainer 4 Miles: 15.35	Newton New Racers Miles: 6.78	Newton MV2 (Black) Miles: 5.25

Weight: 0.00

Mon, Nov 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	1.00	0.00	0.00	10.00

9th to Wabash trail out and back - 10 miles, averaged 8:20

Newton Trainers 3 Miles: 10.00

Weight: 0.00

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Tue, Nov 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

Wandering - 7.1 miles, averaged 7:58

Like most things running, Correct Toes should be transitioned into slowly. Youchies.

Newton Trainer 4 Miles: 7.10

Weight: 0.00

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Wed, Nov 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.78	6.78

9th street to the Wabash Trail out and back - 6.78 miles w/ 6 x 200m in the middle at just over 6:00 AP. Wanted them to be faster but 5k or faster is fine for now.

Newton New Racers Miles: 6.78

Weight: 0.00

Comments(2)

Thu, Nov 29, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Vinton Woods - 8.5 miles, averaged 8:08

Newton Trainers 3 Miles: 8.50

Weight: 0.00

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Fri, Nov 30, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.23	0.00	0.00	0.77	6.00

Golf course/Wabash Trail out and back - 6 miles, averaged 7:41

Back to running with an iPod to shut out the idiots. Makes me run too fast though, but it is a perfect tool for the unstructured fartlek. Hit the first mile in 7:30, which I never start out at. After mile 1 or so I got a good song and started going through the gears. Looked down and I was flashing 5:15, so I picked it up a bit over a short rise to 4:57, until a guy on a bike said something about me moving along, so I let him pass and pace me for a few seconds and I tried to keep up. I was surprised when I got back to see I was running 4:09 at the peak. A PR in peak pace (yep, it's true I keep track of these minor ones). Wish I had hit the lap button when I started hard because I was just shy of a half mile and I only averaged 6:20. The quarter or third mile when I was moving would have been better. One more pick up on the way back at 5:49 for another third of a mile.

The start of basebuilding, but ya need some unstructured speed once in a while.

Newton Trainer 4 Miles: 6.00

Weight: 0.00

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Sat, Dec 01, 2012

Race: YMCA Sleigh Bell 5k (3.1 Miles) 00:19:23, Place overall: 12, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.40	0.00	0.00	3.10	7.50

Last year I ran this race as my first 5k @ 6:55 average pace, which within the year became marathon pace. I think that is the only year that gets to happen. 2.15 mile warm up, strides, and dynamic stretching. Took off behind the cross-country boys who were the "chase pack." Not sure if they were tired, running a lower-intensity workout, or what but, I passed them after mile 1 and they never caught back up.

Mile 1: 6:16

Mile 2: 6:13

Mile 3: 6:21

.10: 32.8 (5:33 pace)

Around mile 2 I recognized the heavy breathing of an old fellah from one of the earlier races. Bless his heart for moving that fast at 65? but he coughs and goes "hawah OK" After 6 or 7 of those I tried to dropped him; it was killing me. I ran the course at 3.07, so I kept running after the finish line until I hit 3.1.

2.25 mile cool down

Good race for post-marathon, pre-basebuilding, slackerism.

Newton MV2 (Black) Miles: 5.25	Newton Trainer 4 Miles: 2.25

Weight: 0.00

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
40.23	1.00	0.00	4.65	45.88

Newton Trainers 3 Miles: 18.50	Newton Trainer 4 Miles: 15.35	Newton New Racers Miles: 6.78	Newton MV2 (Black) Miles: 5.25

Weight: 0.00

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