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)

 

Favorite Blogs:
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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
Fri, Apr 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.880.008.000.1220.00

AM: Hanson Brothers' Half Marathon Workout (Jason's Modification). I did this workout last year, but I did it 3 weeks out from my half (I figured it was the same logic as the marathon. I've gotten a lot faster and wiser since then I think). This year I changed it to the metric half marathon, which basically takes the base HB 4 x 2 mile workout and adds the final 200m partial to practice kicking a bit at the end of a hard workout, but it also gives you 13.1k (not terribly important, but I thought it would be nice addition). Last year I did half mile recoveries (~4:30-4:40), but I realized this year the Hanson team runs these @ LT and I run them just above or right at toward the end, so I set the recovery to lap and kept it 3:00-3:30 recovery. It's more of a pace tuning workout than it is one that leaves you crying at the end (it is still not easy). 

3.5 miles warmup to the golf course. The usual jazz. The last part of the trail before the dirt was flooded. Had to make sure the last repeat didn't leave me running 5-minute pace into the drink.

4 x 2 Miles @ HMGP

Rep 1: 12:27.6 (6:15, 6:13) w/ 3:03 recovery

Rep 2:  12:21.5 (6:11, 6:11) w/ 3:22 recovery

Rep 3: 12:21.3 (6:12. 6:09) w/ 3:32 recovery

Rep 4: 12:19.5 (6:12, 6:07), then 200m in 39.2 (5:27 pace)

Frightened a few furry critters on that 200, but that was about it. Averaged 6:11 for the 8 miles. Indications say Low-1:21 into 1:20 for next weekend with sensible pacing and smart racing. No superhero starts.

Cooled down after walking a minute until I hit 16 miles.

PM:4 mile shakeout

Saucony Kinvara Miles: 4.00Newton MV2 (Black) Miles: 16.00
Weight: 0.00
Comments
From Bam on Fri, Apr 12, 2013 at 11:00:07 from 89.126.28.24

Good workout Jason. I think 1:21 is about right too. But you know that means 2:50-52 for a marathon. You're moving into the little big-boy territory now.

From Jason D on Fri, Apr 12, 2013 at 11:11:29 from 24.1.80.94

2:55 I think, even though I see your math. When you cross the boy-jogger to man-runner bridge they hand you a bigger pair of stones. I will see how the final big workout goes in 2-3 weeks, but I want to run a smart race and work the downhills. I can definitely run 6:30 pace on a gradual downhill without much effort. No walking this May. I want to be sprinting and throwing confetti from mile 26 to the finish when my parents are watching :)

From Jason D on Fri, Apr 12, 2013 at 11:15:11 from 24.1.80.94

http://ridersite.org/SBTraining/PaceCal.php?race=Marathon&split=-1&hrs=2&min=55&sec=0

This looks about right I think. 1% negative split.

From Jake K on Fri, Apr 12, 2013 at 11:22:45 from 67.177.11.154

That's really solid Jason. 4x2 @ HM pace is not a workout you can "fake". If you can do it, you can do it in the race. You're very good about even, consistent pacing. So if you race that way again, you can be taking a crack at going under 1:21.

From Jason D on Fri, Apr 12, 2013 at 11:38:40 from 24.1.80.94

Thanks, Jake. I ran Hanson's + 2-3 seconds last year. The idea this year was to make it harder without getting silly. Many people run a negative split on this course (I did last year).

Hoping to place well, but well out of the top 3 with big money on the line and a 1:06 course record, which incidentally for winning and setting the course record is $1750. I know running isn't about money, but they could really draw some people with that. They get a few sub-1:10 guys, a few 1:10-1:15 and it really jumps from there.

From Bam on Fri, Apr 12, 2013 at 12:11:03 from 89.126.28.24

Jake's just changed his racing schedule:)

From Jake K on Fri, Apr 12, 2013 at 12:11:45 from 67.177.11.154

That's a nice prize structure they've got. $1750 for breaking 1:06:30... I feel like I should be booking a plane ticket right now :-)

(And Bam knew exactly how I was going to respond when I saw that!)

From Jason D on Sat, Apr 13, 2013 at 16:13:21 from 198.228.228.174

They paid out for course records for marathon, half, and 8k (men's and women's except for women's 8k). Lots o cash last year. I think we will see a low 66 or 65, but I know what you could do on this course at 700 feet above sea-level. You'd be hitting 4:50s or faster the first 2-3 miles on the downhill.

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