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)

Favorite Blogs:

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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

Sun, Sep 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	9.00	1.00	0.00	22.00

AM/Lunch: Flourtown Tempo Loop - 22 miles, averaged 7:08

4-3-2-1 Workout (The "Easy" Version)

Decided I didn't want to run 23 miles today at 7:00-7:30 pace so I decided to do an the "easy" version of the 4-3-2-1 to get some volume with a sensible dose of quality while taking long enough recoveries to get the volume up but also decrease my recovery time between this workout and the next. Good thing. I could not have run the harder version of the workout with recoveries denoted in minutes corresponding to the number in the set (4 minutes after the 4 mile set, 3 minutes after the 3 mile set, etc)

6 miles easy: 8:47, 7:57, 7:46, 7:40, 7:36, 7:53

4 miles (avg. 6:25): 6:32, 6:28, 6:22, 6:16

1 mile @ 7:11

3 miles @ MGP (avg. 6:14): 6:12, 6:18, 6:12

1 mile @ 7:25

2 miles sub-AT (avg. 6:07): 6:06, 6:08

1 mile @ 7:57 (getting tired)

1 mile @ 5:49

3 mile cool down with a lot of uphill: 8:15, 8:24, 7:54

The first set felt comfortable but the start was somewhat slow. Decided to work into it. The workout was harder than I thought today but I had a little wind, I am tired, and my mileage is up about 7-10 miles per week over most buildups.

Oh, and I hit the 3000-mile mark! Historically, I have hit it on October 20 (last year) and October 11 (in 2013).

I'm fine with today's workout. I should put this down as a positive even though I wasn't overly pleased. I wish it felt easier even though it wasn't super hard until the last mile. My back is very stiff from compensating for the pulled muscle or whatever it was so I am trying to find my heating pad to work on that.

PM: Megan and I went for a walk. It was nice to walk through the neighborhood. A little over 3 miles. I'll try to make this a habit.

Saucony Fastwitch 7 Miles: 22.00

Weight: 174.00

Comments

From Bret on Sun, Sep 27, 2015 at 13:35:25 from 99.1.220.106

Nice workout Jason - I like it. If nothing else, it breaks up the long run volume into focused segments.

From Jake K on Sun, Sep 27, 2015 at 16:21:16 from 67.166.113.191

I think this is a very good sensible/easy/hard longrun/workout. You don't need to be drilling this on minimal rest right now... let your body absorb it all... you have plenty of time/workouts ahead of you.

From Jason D on Sun, Sep 27, 2015 at 16:40:59 from 68.80.27.222

That's one of the reasons I like long runs such as these, Bret.

Jake: I've had the feeling that I may be pushing too hard overall (or at least I might be heading that way) even though I am taking 2 recovery days, running easy days very slow at times, and I feel good.

I had the hard 4-3-2-1 workout on the schedule for next Sunday but I may need to think about that and maybe move my 4 x 1 mile off 90 seconds rest to this Friday just to make sure I'm getting my rest and not pushing too hard. I still have 8 weeks.

From Drew on Mon, Sep 28, 2015 at 06:44:19 from 24.73.66.122

Great workout, Jason. You're not old like me, but one story - last November I was in very good shape (like you are now) when I strained my back. I ran a couple of hard workouts in the following days and got a nasty hamstring strain from compensation. It set me back almost a month. Just something to be careful of.

From Jason D on Mon, Sep 28, 2015 at 09:47:24 from 68.80.27.222

Thanks, Drew. I've had that worry in the back of my mind but haven't been acting on it.

I think running hard is probably causing it to remain tight, so I may need to adjust a bit.

From Jake K on Tue, Sep 29, 2015 at 16:29:55 from 159.212.71.17

I had a similar thing happen, Drew (and Jason). Had a random/weird back spasm right before the TOU marathon in 2012, while I was reaching to adjust my shoes or something like that. Fifteen miles later my hamstring started to cramp/strain due to compensation for whatever I did... and now three years later its finally getting better :-)

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