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)

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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

Thu, Apr 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.70	0.00	3.75	1.25	12.70

PM: 12.7 miles, averaged 7:56. HR 154.

Fartlek: 8 x 3'(1')1'(3')

Recoveries were 1 minute after 3' (at 10-mile effort) and 3 minutes after the 1 minute (at 5k effort). I worked into a bit as the warmup was only 2 miles, when I typically need at least 30 minutes (3+ to 3.75 miles, sometimes more than 30' and more than 4 miles) and I didn't want to get burned, which is fairly common with the 10 rep version of this workout. It's harder than it might appear on paper, especially if you try to blast the 1' efforts.

Probably my best workout since I have started to build back up since around mid to late February. I don't think I am too far off from where I was in late November of this fall when I just started to get to the point where I could start to get to the point of getting in shape again.

Fairly cold, and a little wind. Better than yesterday's foolishness. Maybe some light snow into early next week. Bleck!

Altra One 2.5 Miles: 12.70

Weight: 0.00

Comments

From Tom K on Fri, Apr 06, 2018 at 05:11:38 from 71.203.16.36

Killer workout! Is there a certain percentage you are trying to hit of 10 mile and 5k pace? Or is there a target # of miles? Good to see the fitness coming back!

From Jason D on Fri, Apr 06, 2018 at 07:35:20 from 73.144.91.168

The proportion of minutes isn't entirely significant and I imagine these reps will increase in minutes (I know they do in number). More or less it's a modification of 3' intervals @ LT workout, where you might do 6-8 x 3' at ~10-12k effort with 2' recoveries.

From Tom K on Fri, Apr 06, 2018 at 09:12:06 from 47.206.60.114

I think I get it. But you've got to feel gassed after the 5k minutes. One minute isn't much time to get back to stable before you go again, which is, I guess, the point. It is a strong workout.

From Jason D on Fri, Apr 06, 2018 at 11:07:47 from 73.144.91.168

There is a 3' recovery after the 1' @ 5k. Definitely a slow jog in between. Just keep the feet moving and going forward. For the 1' jogs you have to be careful on the 3' intervals.

From allie on Fri, Apr 06, 2018 at 12:29:11 from 73.97.187.130

get to the point where you can start to get to the point of getting in shape again...

do i ever know what that means.

nice workout and glad to see you getting after it again. i hope to catch some of this enthusiasm here soon enough.

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