Of Mice and Marathons

December 22, 2024

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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:	0.00	Month:	57.70	Year:	1986.65
Miles With Megan Lifetime Miles:						613.75
Miles With The Boys Lifetime Miles:						99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles:						21.60
Saucony ISO Freedom 3 #2 Lifetime Miles:						253.80
Altra Rivera Lifetime Miles:						357.35
Altra Rivera (Dark Blue) Lifetime Miles:						145.10
Saucony Kinvara 13 Lifetime Miles:						465.10
Saucony Endorphin Pro Lifetime Miles:						287.00
Active 88 Boulder Lifetime Miles:						5.00
Saucony Freedom 5 Lifetime Miles:						304.80
Saucony Kinvara 13 #2 Lifetime Miles:						310.95
Saucony Endorphin Pro White Lifetime Miles:						23.40
Kinvara 14 Blue/Grey Lifetime Miles:						64.50
Saucony Ride Teal Lifetime Miles:						23.40
Saucony KInvara 14 Yellow Lifetime Miles:						12.40
Nike XC Flats Lifetime Miles:						4.10
Active 88 Boulder Lifetime Miles:						13.10

Sun, Feb 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	8.00	4.00	0.00	19.00

PM: Springside Track and Neighborhood - 19 miles, averaged 7:07. HR 160

BIG Workout. 2 mile interval, 8-mile tempo, 2-mile interval

I was chatting back and forth with Mr. Cook two days ago about Ben Bruce and company's workouts and one was 4 mile tempo, 10 mile AT, 4 mile tempo. I assume that the 4 mile tempos are half marathon pace and the 10 mile is roughly MP to a touch faster. An insane workout really, so I thought, no way I am doing that but maybe I can mimick it. So I did.

It was around 15 degrees, sunny, with a little wind.

4 miles to the track, which is now mostly clear of ice respite some Jason prints from the other day.

2-mile interval: 5:59, 5:47 Slow to start but then I got moving okay.

Half mile recovery into 8-mile tempo on the roads in 51:20 (6:25 avg): 6:24, 6:23, 6:27, 6:29, 6:30, 6:23, 6:25, 6:15.

I took 4 minutes recovery jog then hit the track for the second 2-mile interval (5:52, 5:56)

Cooled down to 19 but not before gagging and coughing on some phlegm. My hair is quite long in the back right now and it was ice-locked and sticking to my coat.

Saucony Fastwitch 7 Miles: 19.00

Weight: 0.00

Comments

From RileyCook on Sun, Feb 14, 2016 at 14:18:46 from 172.56.31.121

Upping the ante! I love it. That's a great workout. Now I have to give it a try!

From Jason D on Sun, Feb 14, 2016 at 14:39:45 from 68.80.27.222

Thanks. I wanted something a bit more without being foolish. I think this fit okay. I could see maybe working up to 5k intervals on the ends, maybe 4 miles. It's not terribly hard, just a lot of concetration and telling yourself to keep going. Having a serviceable ~1 mile loop for change of pace made it kind of fun.

From Jake K on Sun, Feb 14, 2016 at 17:22:02 from 67.166.113.191

Nice tempo sandwich. And intervals are much healthier than bread :-)

From Jason D on Sun, Feb 14, 2016 at 18:07:51 from 68.80.27.222

Trying to get a mix of paces without doing two workouts during the week plus a long run. Too much for 7 days. The problem is that I need marathon strength, leg speed, and threshold work. I think I'm doing okay. 5 miler next weekend will let me know.

I've cut out most bread and junk carbs and added a lot more lean protein per the conversation a few weeks ago.

From Rob Murphy on Sun, Feb 14, 2016 at 18:30:36 from 38.64.65.130

I just ate a pound of potato chips with half a bottle of wine.

From Rob Murphy on Sun, Feb 14, 2016 at 18:31:36 from 38.64.65.130

Great workout by the way...

From Jason D on Sun, Feb 14, 2016 at 18:56:03 from 68.80.27.222

I stay away from chips because I'll eat the bag. I go nuts at my parents' house. I stay away from wine because I'd drink the bottle. Well, the first sentences are true anyway :-)

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