Of Mice and Marathons

December 21, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

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

Thu, Mar 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.28	0.00	0.00	4.13	12.41

AM: Decided to move today's workout to tomorrow and long run to Sunday or Monday (if neceessary depending on feel). The main roads look fine, but I want the other stuff to melt as well. Don't really feel like smacking my elbow again. So the morning workout today will be reading, editing, and trying not to eat everything in the kitchen.

PM: Decided to do the workout, so I can fit in what I have planned for the next two weeks. It was sunny and beautiful if still a bit cold at 32 with a chilly wind.

4 x 1 Mile w/ 200m Tag. 5:32 average. 90 second recovery walk, then slow jogs. 4.25 up w/ 1/2 mile @ MP, 3.5 down.

5:28, 5:34, 5:36, 5:31. Then 36.7 (4:42 pace) for the 200.

Pleased with the workout today. Three of the miles are the fastest I have ever run (not hard when you start from nothing, but still exciting/fun). It hurt a bit, but long 5k effort intervals generally do. The tag was a bit slower than I wanted, but I got a late jump on it and 4:42 is plenty fast for me at the end of a hard workout. This puts me in low 17-minute 5k range (theoretically). I will work on taking that down sometime this fall if not before. For now, this was to get some turnover, get a fitness update, and make low 76-minute/high 75-minute half marathon pace plausible

Not the volume I wanted today, but I hit my paces for the workout so I guess that is the most important part. Stayed up talking to a friend and got a little carried away with the adult Kool-Aid (sorry, Coach Bam. I'm being more of a monk every day; I promise).

Newton MV2 (3) Miles: 12.41

Weight: 172.10

Comments

From Jake K on Thu, Mar 06, 2014 at 09:36:58 from 199.190.170.21

You copied my entry. Except the part about reading. I'll just listen to ESPN radio while working.

From Jason D on Thu, Mar 06, 2014 at 10:03:57 from 24.1.80.94

Oh, I saw! Good thing I'm not doing 4 x 10. It's sunny and warming up so I may fit it in this afternoon. Woke up a bit foggy this morning after Skypeing with a good friend; if nothing else I can at least punish myself for my indulgence!

From Andrea on Thu, Mar 06, 2014 at 17:05:47 from 72.37.171.52

Nice workout Jason! Those are some fast mile repeats, especially on short rest.

From Jake K on Thu, Mar 06, 2014 at 17:13:08 from 199.190.170.21

Nice work man. You nailed this one.

I'm looking hard at Philly RnR for my main fall 1/2. My parents are moving to the Baltimore area, so it would be a good double dip, even if it means giving up my beloved TOU Marathon.

From Jason D on Thu, Mar 06, 2014 at 17:28:35 from 24.1.80.94

Thanks! They hurt a bit, but I didn't have to limp home, so the effort was spot on I think.

Jake: It's a great course. I want to say that it is faster than Indy if you run the tangents well, but I haven't run beyond mile 8. Philly RnR feels slightly downhill in the second half but you can't tell from the map really. You should be able to run very even splits (mine were within 10 seconds of each other). I am glad the parent company decided to reinstate elite funding so I can support the series (I wasn't planning to after I ran last year).

From Jake K on Thu, Mar 06, 2014 at 20:16:28 from 67.177.11.154

I've run Philly RnR, back when it was the Philly Distance Run... 2006... half-marathon debut (1:12:30!).

I'm glad RnR is back supporting elites... their program is really great now... better than ever. I'll probably either run VA Beach or Philly, but leaning towards the latter.

From SlowJoe on Thu, Mar 06, 2014 at 20:49:17 from 66.69.93.8

Great reps, that sounds like a brutal workout but seeing those numbers probably made it enjoyable! You're on fire for sure...

From allie on Thu, Mar 06, 2014 at 20:53:22 from 65.130.189.75

great workout.

From Jason D on Thu, Mar 06, 2014 at 21:17:51 from 24.1.80.94

Not quite as impressive as your marathon debut, but darn fast. In fact 1:12 pace is the same pace I ran today. Legs wise it no longer feels as difficult as it used to. Breathing obviously needs to come in line with the legs. In time.

Joe: Thanks. It feels about like the end of LT reps 4-6 of a 6 x 1 (maybe when you hit the first repeat too fast as well) but throughout the whole workout. If you run it right, you aren't jogging at the start of the recovery (arms over your head, and so on). It's a once, maybe twice, a year workout. It is one Coach Bam recommended last year.

Allie: I checked out those smell-trapping insoles. Pretty cool. Charcoal is some pretty great stuff to filter fumes (such as paint), so I imagine it works wonders with foot odors.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):