Of Mice and Marathons

December 21, 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)

Favorite Blogs:

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Miles:	This week:	32.70	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

Wed, Mar 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.00	13.50

AM: Treadmill - 7 miles very easy. Light core session after.

PM: Treadmill - 6.5 miles very easy + strides

After feeling very sluggish this morning I wore my HR monitor this evening. It told me what I needed to know. Have to slow down a bit. If I need to run 8:30 pace that's what Im going to do. Doesn't usually take this long to recover though.

Late: rolled out my legs. A few spots hurt, my hamstring tickled. I got after it a bit. Feel great. We shall we see what morning brings.

Mizuno Musha Miles: 6.50	Kinvara 5 Miles: 7.00

Weight: 0.00

Comments

From Matt Schreiber on Wed, Mar 04, 2015 at 21:04:32 from 66.17.102.175

8:30 sounds just right. Way to rack up the miles!

From Jason D on Wed, Mar 04, 2015 at 21:09:43 from 68.80.27.222

Thought of you today, Matt, and our many easy pace exchanges. Sometimes you got to run slow! I've been running 7:20-7:40 on the treadmill but today even 8:00 pace felt hard. So I rolled with it and ran mostly @ 7 MPH.

Tonight my average heart rate for 6.5 @ 8:22 with strides was 143-145, which was higher than I would have expected but it's in the right zone. Had I tried to run 7:30 it might have been marathon effort (~160-165).

From Matt Schreiber on Wed, Mar 04, 2015 at 21:29:36 from 66.17.102.175

Is so important to run slow yet we all hey carried away. :) 7 mph had been my go to speed for recovery on the treadmill lately. It's easy to remember.

The strides must have pulled the avg up. Still sums like a good HR to me!

From Drew on Thu, Mar 05, 2015 at 10:31:09 from 24.73.66.122

My average pace for morning runs is pretty close to 8:30. Good times!

From Jason D on Thu, Mar 05, 2015 at 12:00:14 from 68.80.27.222

I meant to ask you what you easy pace is but I never know if people really like to be asked that question. I end up running about 8:00-8:20, though I will often start at 8:45-9:20 for the first mile. In the last few months, I have turned pace off.

Typically in marathon buildups I will run 4-5 doubles a week and 75-95 miles at about that easy pace, but for some reason I am really feeling dead. And it is too early for that. May have to slow down even more. It's funny when I am able to slow down an run 8:30-9:00 I really enjoy it. My favorite runs are with my wife, Megan, and we run 9:00-10:00. I usually yammer about the houses in the neighborhood and say "I really should run this pace all the time."

From Bret on Thu, Mar 05, 2015 at 12:04:43 from 216.234.133.229

I literally just finished a treadmill run at 7mph as recovery effort...I see a theme here...

From Matt Schreiber on Thu, Mar 05, 2015 at 15:18:03 from 66.17.107.219

I'm always reminded of Camille Herron's blog post about recovery runs. Seems like 9-9:30 would be ideal? I run right close to 8:30 lately (7mph) but struggle getting that slow while outside. Ironically, some days (day after a tempo) it feels like too hard of an effort.

From Drew on Thu, Mar 05, 2015 at 17:26:16 from 24.92.19.68

Arg, my opus on easy running somehow got clipped. I'll have to repost later with more time.

From Jason D on Thu, Mar 05, 2015 at 18:24:00 from 68.80.27.222

Drew: it's in my mail as a comment. I'll copy and paste it in.

From SlowJoe on Thu, Mar 05, 2015 at 18:26:16 from 104.51.208.13

For me recovery pace is more of a feeling rather than a target speed (although I guess you have to pick SOMETHING on the TM, in which case it's 7.0 for me). The "feeling" for me is that I just pick up and set down my legs without feeling like I'm using any muscles. Of course I am actually using muscles, but you know what I mean.. I like to post my paces as it tells me how beat up I am or am not, but I don't look until after the run is over (makes for a fun guessing game as well). Those are my unsolicited words on recovery, anyway...

From Jason D on Thu, Mar 05, 2015 at 18:32:23 from 68.80.27.222

Good words they are, Joe. That's the first time I've seen the feeling described that way but it's 100% right on.

Drew's lost comment:

Jason - I'm pretty insensitive, and like to talk about running. :)

Disclaimer: everyone's different, etc...for me, I feel there's a sequence.

Race breakthroughs

From Jason D on Thu, Mar 05, 2015 at 18:35:37 from 68.80.27.222

Hemmm....it thinks I'm trying to use HTML I'm afraid. I took out what I think the issue is. Edits in brackets.

Jason - I'm pretty insensitive, and like to talk about running. :)

Disclaimer: everyone's different, etc...for me, I feel there's a sequence.

Race breakthroughs [come from] hard workouts [which are built on] mileage foundation. More like the recycling symbol than linear, though.

To build and maintain foundation, I don't think it matters much if you run 7 minute pace or 9 minute pace. It probably has more of a conditioning effect when you are a new runner, but after years of training your easy and hard paces are pretty spaced apart.

Generalizing, but most workouts leading to a good race will be 90-110% of race pace. That's hard running, so on one hand, recovery needs to be easy, and on the other, running at say, 80% of race pace is not all that meaningful from a racing perspective, but it beats you up more than slower running.

I do all my easy runs by feel, and they vary considerably, but on average in the morning I'm swinging between 8 and 9 minute miles. Later in the day, often running with a buddy, the pace is between 7 & 8. When we run faster than 7:30, I usually regret it.

From Drew on Thu, Mar 05, 2015 at 19:32:14 from 24.92.19.68

Ah, good catch Jason! I was trying to get fancy with symbols and inadvertently put in the HTML comment sequence. :) So I commented my comments out.

From Jake K on Sun, Mar 08, 2015 at 07:51:17 from 98.202.128.218

You guys already know my thoughts on easy paced running so I don't have a ton to add, other than I really liked reading this discussion!

From steve ash on Sun, Mar 08, 2015 at 08:12:33 from 65.130.146.32

Me too. I still have a tendency to break the speed limit on my recovery days:)

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