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

Sun, Sep 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	8.00	0.00	0.00	20.00

AM: 20 miles, averaged 7:34 w/ 8-mile AT tempo in 51:32 (6:26 avg)

Hit the roads at a decent hour for me on the weekend (9:30) and even though it was cool at night it was still 70 out with dew point 63 and 70% humidity (which felt comfortable) and I knew it would warm up fast. Better than the last three long runs, but I'm still waiting for that fall air to kick in. I did end up running a solid workout. I was tired out the warmup, felt just ok for the first 3 miles, then really good for the next 3, then tired on the last two. My legs were fine and breathing solid. Just fatigued.

7 miles, then 8 miles @ AT, then 5 miles easy

6:34, 6:38, 6:28, 6:24, 6:22, 6:26, 6:24, 6:14 (6:26 avg)

Started to work out of the zone slightly in the last 1-1.25 miles. Legs had more to give, but my breathing was up even though it was still in control.

80 degrees w/ 42% humidity and 55 dew point when I finished. Nice but warm for running long still.

Kinvara 5 White/Black Miles: 20.00

Weight: 172.70

Comments

From allie on Sun, Sep 06, 2015 at 11:02:46 from 24.99.46.55

wow, really strong run!

From Drew on Sun, Sep 06, 2015 at 18:39:49 from 173.171.218.92

I like how you put your MP tempo in the middle of your long runs, Jason. That's a great workout.

From Jason D on Sun, Sep 06, 2015 at 19:36:36 from 68.80.27.222

Thanks.

I learned it from the blog primarily. My midweek staple is 3-4 up/8 tempo/3 down, which helps to prepare me for these.

I like to fit in a few long run workouts to break up the monotony of 20-23 milers. There is no other workout that better prepares you to run a marathon. Other than, say, 16.3 miles @ goal pace :-)

I tend to run my tempos progressively and work out of the zone (typically only in the last mile) just a bit earlier in a buildup. In the later stages (typically the last one), I'll hold back and get in tune with the effort and be honest with myself: is this really marathon effort? Do you want to speed up? If so, you are running the right effort if your pace is on target.

I'll mix this workout several ways and probably peak with a 8-10 moderate followed by 10 miles at goal pace. I'll also mix up the warm up and cool down. I've done a 5 up, 10 tempo, 5 down as well.

Today's warm up miles were slow (~8:15 pace), but that's okay. I've got time to bring it down closer to 7:15. I don't think I did a 20 miler last year until a week from now and I have 3 down, so I am rolling. I likely will cut my long run back a few miles and just spend some time on my feet next weekend.

From Snakemoney on Mon, Sep 07, 2015 at 03:22:43 from 155.91.45.229

Mr. Dodge,

I hit the pavement yesterday at 430 am to be safe and it felt great! And running in the road due to the lack of cars in north jersey was an added bonus. But...after my little 5 miles, I was soaked with sweat and had to walk a few miles back and got really cold. Wednesday 93 degrees, the last 90+ of the year for us North Eastern folk.

One of these days I will have to meet you at one of the local races in Philly or Jersey, or even pop over and join you on a run, albeit...your slow run.

I am part of the Fishtown (Philadelphia) Beer runners...they mainly just like to do short runs to the bar and then knock back a few (in the name of science). After, you are through with a marathon and if you want to drink a little and meet some cool Philly people...find their group on FB and join and every Thursday night they meet for a little run to the bar.

-Jake

From flatlander on Mon, Sep 07, 2015 at 07:18:56 from 76.31.29.220

Congratulations, that is a run for the big boys, especially with some high DPs still lingering in the air.

From SlowJoe on Mon, Sep 07, 2015 at 11:33:11 from 45.18.50.53

Rock solid, and I expect they'll only get better from here - nice work.

From Jake K on Mon, Sep 07, 2015 at 18:32:25 from 67.166.113.191

That's the bread & butter. Keep clicking these off.

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