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

Sat, Apr 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	11.25	0.00	0.00	21.25

Last big workout today. Wasn't sure how it was going to go since my legs still haven't recovered fully from last Saturday. Figured I would give it a go and if I could hit my goals a pair of rested legs can do it over the distance of a marathon. Plan was 10 easy-moderate, then 10-13.1 mile MP tempo. Ended up doing 10 @ 7:28-7:30ish and then 11.25 miles at marathon goal pace. 21.25 miles, averaged 7:02. The run was not easy. Even starting out at just below 8 minutes for the first mile I knew I was in for a tough run, but it wasn't terrible and I can't complain with the outcome. The rich chocolatey goodness is as follows:

Somewhere around 1 hour 15 minutes for the 10 miles, then 1:14:45 for the 11.25 miles. Splits: 6:46, 6:48, 6:45, 6:36, 6:36, 6:50, 6:34, 6:27, 6:41, 6:31, 6:32, 1:39.1 (6:30 pace) or 6:39 average. Right on 2:54 pace. I bonked pretty hard toward the end and my feet were smacking the pavement. A gel and an orange before the run, 1 gel at mile 8 or so to test one of the new ones by Huma. Super tasty and less junk than the others. I could easily eat it on a piece of toast. Water would have helped today (about 65 degrees, which wasn't terrible, but I had some good salt deposits toward the end).

This also make a PR for weekly mileage by about 160 meters from a few weeks ago. The 100-mile peak weeks will have to wait until fall or Boston, but I think I can do some damage off 80 average w/ peaks into the 90s as I have been doing.

PM: Took a nap, Bamster style. Took a look at my tan I got from today. Pretty good for April 27. Now to finish my writing for the semester.

Newton (Marathon Workout) Miles: 21.25

Weight: 0.00

Comments

From Bam on Sat, Apr 27, 2013 at 12:55:31 from 89.126.28.24

Good stuff Rob. Off a few big weeks with a couple of races thrown in, that's a good run. You're ready.

From Jason D on Sat, Apr 27, 2013 at 14:47:47 from 24.1.80.94

Jason you mean? But make sure you throw Rob a comment too. Looks like he had a good race :)

From Rob Murphy on Sat, Apr 27, 2013 at 15:58:56 from 24.10.249.165

Great workout!

I took my mom to lunch.

From SlowJoe on Sat, Apr 27, 2013 at 18:09:16 from 96.61.24.215

Good run, that is a difficult workout to pull off, but you did it. As hard as it was today, you did the necessary work to get stronger and my guess is you won't have a problem going sub-2:55 in your race. Get some good recovery in now!

From Bam on Sun, Apr 28, 2013 at 02:02:22 from 89.126.28.24

Jakers, I'm getting old.

Ooops, sorry Rob. Crikey mate, to think I mistook you for that young upstart.

Jason, if I call you Rob, Peter, Simon, or even Jane, you just be thankful that I deigned to acknowledge your existince:)

That said, it's still a good workout - keep up the good work Sarah:)

From Jason D on Sun, Apr 28, 2013 at 21:20:56 from 24.1.80.94

I had a good laugh at this one this morning, Bam. You may have to call me that someday when I meet the women's qualifying standard, which is one of my goals (I by no means want to make fun of the effort it takes to do that). I'll never get fast enough for the men's, but that's okay; I'm having a blast seeing what the body can do and where this running thing can take me.

But you have me thinking about this shorter stuff and developing speed . . . depending on what Sugarloaf brings I may focus on the half marathon with lots of LT and Vo2 max stuff and see what I can do with two flat half marathons in the fall and wait for Boston 2014, but I am getting WAY ahead of myself.

From Bam on Mon, Apr 29, 2013 at 02:47:22 from 89.126.28.24

Me, I just plant seeds and watch the fecundating power of my words:)

Good! If you want to get the best out of yourself, you can't keep doing two marathons every year. You'll end up crippling yourself and levelling out! Step away, do some shorter stuff. Ease back on the miles and then build again for Boston. Makes sense. Simple.

For the marathon, you need to narrow the gap between your AT and your LT. (By the way, your LT isn't 'your' hmp - it's closer to your 10k pace - just thought I'd point that out.)

So, if you improve your LT by working on your aerobic power/capacity - VVO2(ish) stuff and LT progression runs and LT runs, when you come to close the gap between AT (MP) and LT, you'll be running much faster.

Lots to think about... But it really is simple. Appropriate stress followed by recovery, repeat.

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