Of Mice and Marathons

December 30, 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:	0.00	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

Wed, Sep 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	8.00	0.00	0.00	14.50

AM: Flourtown Tempo Loop - 14.5 miles, averaged 7:24

Workout was an 8-mile AT wave tempo, given as 4-5% slower than AT and 3-4% faster, which worked out to about 6:32-6:35 and 6:02-6:07 or there about alternating miles. AT was based off my 10k time from August where AT = 6:17.

The workout went well even though it was quite hard. I expected as much because I usually do alternating ks at HMP/MP for 10k for my 10 day out marathon workout. I had to concentrate and my legs did not want to move. I didn't notice a ton of difference effort-wise between fast and slow in terms of breathing but I definitely had to get my arms moving, get my knees up, etc. The last two miles I was starting to accumulate some lactic acid, so I think my effort was about right.

Averaged just under 6:20 for the 8 miles (6:30.5 for slow/6:08.5 for fast)

6:40, 6:10, 6:29, 6:08, 6:26, 6:07, 6:27, 6:09

3.4 up/3.1 down

PM: Off. Trying to make this a cutback week given the week before last really wasn't.

+ rolling, stretching, light core (late)

Kinvara 5 White/Black Miles: 14.50

Weight: 171.70

Comments

From Jake K on Wed, Sep 16, 2015 at 10:02:18 from 199.190.170.22

You are knocking off good marathon workouts consistently. Exactly what you were waiting for all summer, right? :-)

From Jason D on Wed, Sep 16, 2015 at 11:23:07 from 66.227.95.240

Exactly! And it's still spanning the 60-degree range for these, which is fine with me; it doesn't need to cool down that fast.

I'm going to miss my leg speed once that starts to diminish though. I have a 25 x 400 @ 10k pace with 100 recovery next week and a 4 x 1 mile with 90 seconds rest (shooting for 5:23-5:25 average) the week after, so we will see how that feels. Hard 200s on the track helped last fall.

5 up-10 tempo-5 down on tap for this weekend. I'm so far ahead of last fall I'm a bit scared. Trying to cut my mileage back a bit this week to make sure I am being smart. It's hard though this time of year with perfect weather.

From Jake K on Wed, Sep 16, 2015 at 12:05:40 from 199.190.170.22

60s is great weather. Obviously cool/colder is better for actually racing the marathon, but 60s is a really comfortable temperature for workouts that aren't quite as long and draining.

You'll keep enough leg speed with those workouts. If it comes down to a kick for the W-OTQ after the art museum, my money is on you!

200s were a nice staple for me back in some of my earlier marathon buildups. They did just enough to keep me feeling fast without being too taxing.

From Drew on Wed, Sep 16, 2015 at 18:08:27 from 173.171.218.92

Great execution on that workout Jason. Being able to switch gears like that is a very good sign.

I have the LT wave tempo planned for tomorrow, weather permitting. It definitely helps motivation to see other runners knocking out their workouts.

From Jason D on Wed, Sep 16, 2015 at 18:42:41 from 68.80.27.222

The LT version sounds very difficult, but I guess 1/2 mile on/off helps. I think I have that one on tap for 4-5 weeks from now. I'll probably do it on the track. I found today that trying to get my pacing with the watch ruined my concentration. I finally have (more or less) weaned myself off the watch for 8 mile tempos after the first half mile or so and then check the auto splits.

It's nice to get in some workouts I've never done. I tend to keep things mostly the same with a tweak here or there.

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