Of Mice and Marathons

December 21, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

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

Wed, Apr 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	6.25	0.00	15.00

AM/Lunch - Backup Tempo Loop - 15 miles, averaged 7:29

Did 10 x 1000 w/ 90 second jogs, averaged ~3:37

Warmed up 5 miles instead of the planned 3-4 because the Flourtown tempo loop is under construction still. It was between there, Forbidden Drive (too much tree cover), and the track (too many kids more than likely). Only did a few quick strides because I wanted to get moving and I already had over 40 minutes of warmup.

First one was on the faster end of things at just under 3:33. Ended up doing fairly well. I checked in on my watch a bit but it was showing current pace, which doesn't help much for a 3:30+ interval. Where there's consistency there wasn't any looking. Go figure.

3:32.6, 3:35.3, 3:38.4, 3:37.8, 3:36.5, 3:38.3, 3:38.2, 3:38.7, 3:40.3, 3:36.3 (3:37.2 average)

2.4 cool down with a good bit of climbing, which hurt quite a bit. Tough workout but a good one.

PM:

Saucony A6 Miles: 15.00

Weight: 172.40

Comments

From Matt Schreiber on Wed, Apr 22, 2015 at 19:43:25 from 66.17.102.175

10 reps! Looks good, and your last rep was faster than your average.

From RileyCook on Thu, Apr 23, 2015 at 10:03:58 from 208.54.4.185

Awesome work. Seems like 1000s is the workout of choice this week. Matt, you should get in on that!

From Jason D on Thu, Apr 23, 2015 at 10:11:47 from 68.80.27.222

Admittedly, I sometimes go with what's trending :-) I had either 6 x 1 mile or 10 x 1000 scheduled but I decided something faster than LT and close to 5k. I achieved that.

I want to run sub-75 minutes in the half this fall and if I just keep doing mile repeats at 5:45-6:00 I'm never going to get there. With this workout I still get the volume but the rest is relatively short. The effort was about a notch or two higher than my usual mile repeat effort.

Felt the lungs burning on the first two, which I haven't felt for a while.

From SlowJoe on Thu, Apr 23, 2015 at 16:49:13 from 107.77.64.34

I hate Ks because I can't tell what the times mean but these seem very good even for a fast guy. 10 of em!!

From Matt Schreiber on Thu, Apr 23, 2015 at 21:27:53 from 66.17.102.175

I think you're right Riley! I'm with Joe on these though. I wouldn't know if they were fast or not.

Good to see the lungs burning Jason!

From Jason D on Thu, Apr 23, 2015 at 22:12:23 from 68.80.27.222

I only can covert a few. This was only 5:50 average (5:42 to as slow as 5:52). 4-5 weeks ago I ran 5:55 for 4 x 2 miles. You have to go by effort. 3:25-3:28 is right around sub-17 5k or 5:27.

3:08 is 5:00 pace as I recall. You'll see the fast guys on the blog running in 3:teen to 3:singles. Riley was under 3:00 the other day. I haven't seen that too much (once I think and that was Jake B.) Paul does them fairly often. During the half champs of 2013 it was pretty much every other week. I wouldn't be surprised if you see him doing them in the coming weeks. Yes, I keep an eye on everyone pretty closely :)

1000s are good. You can do 5 x 1000 for practicing 5k pace (even with shorter rest it doesn't covert but it's a good workout). 6-10 around 12k-5mile pace is to help bring down your lactate threshold (what I was doing). You can tinker from there. Keep the rest short.

From RileyCook on Fri, Apr 24, 2015 at 07:21:51 from 73.52.134.194

It's true they are hard to convert! I only understand the times in my range. Knowing 3:07.5 is 5:00 pace (for 1600 meters, almost mile) you can add or subtract 2.5 seconds for 4 seconds of mile pace. So 3:05 is 4:56, while 3:10 is 5:04. 3:00 is 4:48-ish and 3:15 is 5:12, etc.

In college 1000s were a main staple, mostly in early cross country training as rust busters. We'd do 15x1k with 60 second rest. Start at 3:15 per rep but by mid season get down to 3:00-flat. Some fit 10k runners would do 20 reps! But I never did that.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):