Of Mice and Marathons

November 08, 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:	20.20	Month:	20.20	Year:	1868.65
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:						353.35
Altra Rivera (Dark Blue) Lifetime Miles:						137.10
Saucony Kinvara 13 Lifetime Miles:						440.50
Saucony Endorphin Pro Lifetime Miles:						287.00
Saucony Freedom 5 Lifetime Miles:						304.80
Saucony Kinvara 13 #2 Lifetime Miles:						270.65
Saucony Endorphin Pro White Lifetime Miles:						23.40
Kinvara 14 Blue/Grey Lifetime Miles:						40.50
Saucony Ride Teal Lifetime Miles:						23.40
Saucony KInvara 14 Yellow Lifetime Miles:						12.40
Nike XC Flats Lifetime Miles:						4.10

Wed, Mar 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	4.00	13.25

Didn't get out of bed early enough today. RHR was around 50, which is very high. Not sure what was causing that. Ended up doing my workout this afternoon even though the winds were gusting 21-30 MPH.

3.75 warm up w/ usual routine. Then 16 x 400. I've slowly been adding reps and this is the most I have done. Goal was to try to be under 85 seconds, but the wind slowed me down a good deal on a few. My average was still a bit better than my 12 x 400 several weeks ago. Average was 85 seconds this session. Last session was 85.7 seconds for 12 reps. 3.58 mile cool down.

I'm fine with this session. Wanted the average to be in the 5:30s pace range, but 5k minus 10 seconds should be a good stimulus without killing myself.

Saucony A5 Miles: 13.25

Weight: 0.00

Comments

From SlowJoe on Thu, Mar 21, 2013 at 10:32:20 from 155.219.241.10

That's a great session. Definitely under 85 w/o the wind. I'm always satisfied when I can go under 5k pace for more than 5k total in reps, which you definitely did.

next up 20 x 400?

From Jason D on Thu, Mar 21, 2013 at 18:47:03 from 24.1.80.94

Thanks, Joe. I figured it gave me a VO2 max stimulus for 4 miles, broken up. More than just strides. I smoked the third one (5:17 pace) because I was misreading my watch because I am not used to the setup for the interval function (I usually use the "Advanced Workout" function, which is as you are probably aware limited to 20 steps). Another good lesson in keeping the eyes off it.

As for 20, well, maybe next week with no wind. Maybe.

From SlowJoe on Thu, Mar 21, 2013 at 18:58:02 from 96.61.24.215

I don't know any of the advanced functions, which is why I do these on a track. The most advanced thing I've done is set it to 0.5 mile auto lap so I could do the 4 x 1.5, and I was proud of that bit of technology savviness.

The track is terrible in windy conditions though; at least you can set up (mostly) crosswind reps on the road, although it still impedes you, I think.

From Jason D on Thu, Mar 21, 2013 at 20:36:54 from 24.1.80.94

I think I only hit 3 reps with severe headwinds. I got some crosswinds, but overall it wasn't too bad.

What Garmin are you using? I even do my measured strides in the road. Nothing like seeing people watch a guy blasting 5:00 pace in a town that finds exercise weird.

In a conversation between Jake and Derek I noticed that the 110 and maybe 210 doesn't have the ability to do compound sets and such. The advanced options are done through the Garmin Connect online site (you can basically add steps in whatever fashion you like: choose the kind of interval and recovery, whether you hit lap, go by time, by calories, or by distance). The problem is that it limits you to 20 steps. But for the interval workouts (it's like the simple but it gives you recovery and split distance or time) you can repeat the simple steps as many times (99?) as you want. It just beeps at me when I am supposed to move my legs. For the 400s I just put in .25 and .12 for the recoveries and go to town.

I used to do my stuff on the track, but I do intervals almost exclusively on low-traffic roads and a nice section of paved trail next to the golf course and the river. I do like the track and have good access to one, but I know the golf course is clear and I have grown very found of it this winter with several "peacock workouts."

From SlowJoe on Fri, Mar 22, 2013 at 08:42:43 from 96.61.24.215

I use the 405..not sure about how many steps it can do and such; it would probably make things easier on me if I'd sit down and mess with it a bit.

Don't blame you for sticking with what works!

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