Dexter-Ann Arbor Race

At 8am on a Sunday most individuals are sleeping and/or recovering from the previous night. I was busy racing the beautiful roads of Huron River Dr. and Maple Rd. in the Dexter-Ann Arbor Run.

I finished 4th overall and 2nd in my age group with a time of 37:47. Although not a PR (2007 Detroit Turkey Trot - 36:42), 6:05 pace is pretty quick for the hilly 10 kilometers (6.22 miles) of Northern Ann Arbor.


View Larger Map

The complete results are here:
http://results.active.com/pages/searchform.jsp?rsID=64180

Some photos of the race can be seen here: http://www.runphotos.com/browse.cfm?race_id=135&bib_number=4282

You are now famous

These ten lucky people are who I see most often during my runs:

1. Don + Cheryl Sherman
2. Kendall Acho
3. Sarah Davis
4. Heather Barton
5. Stephen Doemer
6. Kevin Vandivier
7. Carter Sherman
8. Tracy Lytle
9. Ashley Rackley
10. Amy Quinn

Congratulations, you are now famous.

The Main Street strip between High St and West Columbia (Five Points Intersection) and Huron River Drive (West Columbia to Rawsonville) are the most frequent sightings of these fine individuals.

Detroit River Run

Carter, my parents, our two dogs, and I recently visited Detroit's new Riverwalk and Rivard plaza. Check out the two videos of our 32 minute run.

Summer 08

With school just getting out and the weather finally warming up, I am excited about this summer. The 5-day run to 240 Marcus St (Grand Rapids) will certainly be a great experience. I also plan on taking another trip to North Manitou Island. Keep an eye out for me and my brother; his junior year is quickly approaching along with his state qualifying time.

Late Nights, Early Runs

Yes, I just got back from a 20 minute run this morning. After staying up all night to work on some homework and get other things done, I thought to myself 'why not go for a run since I am up?'

The sun wasn't up as I departed; the more I ran the brighter it became. Surprisingly, there are a lot of people out at ~6:30 am. Running towards Central Campus I saw four people running. Not even the cold sprinkling rain could stop these dedicated runners. Approaching William and 4th Avenue I witnessed the AATA buses heading out to start their long run.

It was a good day to go for an early morning run; the weather is just beginning to reach 50 degrees in Ann Arbor as spring sporadically arrives; hopefully it stays for good.

Just as winter is leaving and going to sleep, so am I.
Good Night

Ann Arbor to Grand Rapids

Below is a map of my soon to be greatest summer adventure. This is the first draft that will be edited many times. I will be running from Downtown Ann Arbor to 240 Marcus St, Grand Rapids (Edwin's House).


View Larger Map

Bored? Fat? Cold Outside? Want to get faster?

If you answered yes to any of the questions in the title you should be running this pyramid workout on the treadmill:

Start with 10 minutes of easy running. You should be able to comfortably talk during this warmup.

After your warmup, set the treadmill pace to 40 seconds less (slower) than your 10k pace. Your 10k (6.2 miles) pace can be calculated using your most recent race or a goal pace. You will want to run this for 5 minutes.

Your next 5 minutes will be 30 seconds less (slower) than your 10k pace. You should feel somewhat tired and have a slightly faster breathing rate at this point, but still relatively comfortable.

Next, set the pace to 20 seconds less (slower) than your 10k pace. Hold this faster pace for 10 minutes. This should be more of a challenge, but still be a realistic feat.

After completing the fastest point of the workout, slow the speed back down to 30 seconds less (slower) than your 10k pace. This should help you recover and relax slightly.

For the next 5 minutes, drop the speed back down to your original 40 seconds less (slower) than you 10k pace. Your breathing should still be elevated as you begin to recover.

You have completed your first step to becoming more excited/physically fit/ warm /speedy. Conclude your workout with a 10 minute cooldown, again at a pace you can comfortably hold a conversation.


My workout settings (as an example):

10k Pace: 5:55

1. 10 min warmup
2. 5 minutes @ 6:35 min/mile
3. 5 minutes @ 6:25 min/mile
4. 10 minutes @ 6:15 min/mile
5. 5 minutes @ 6:25 min/mile
6. 5 minutes @ 6:35 min/mile
7. 10 min cooldown

If you run this workout enough (and are lucky) you can be fast as this kid.