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

Thu, Nov 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.55	3.10	3.10	0.00	13.75

Flourtown Tempo Loop - 13.75 miles total

10 Day Out Workout 10k Wave Tempo

Coach Bam gave me this one about a year and a half ago and I did it before Sugarloaf. It is supposed to be a 12k tempo, but you are guaranteed to work plenty 10k total quality miles at this stage in a buildup. I pulled the last set. When I did it before I pulled it after starting the first k of the last set.

Warmed up 3.5 with just two strides (needed to do 4 miles up with a half mile at MP as usual but didn't)

Goal was around 5:50-5:55 for the HMP ks and 6:18-6:23 for the MP ks.

(HMP, MP) (times are in min/mile)

Set 1 (5:52, 6:26)

Set 2 (5:59, 6:20)

Set 3 (5:59, 6:14)

Set 4 (6:03, 6:19)

Set 5 (6:03, 6:15)

6:09 averaged for 10k w/ 5:59 average for HMP and 6:19 average for MP. Got faster on the marathon pace and slower on the half marthon pace. This is a deceptively hard workout. Legs felt like lead today. Fairly typical for the final workout. Hoping for the best in 10 days though.

4 mile cool down with some strides.

Probably need to think about tapering rather than just knocking a few miles of my morning runs as I did this week, so it's afternoon off, baby double tomorrow, off on Saturday, and the usual 7 days to marathon stuff Sunday to Saturday.

Kinvara 5 Blue Miles: 13.75

Weight: 172.40

Comments

From Jake K on Thu, Nov 13, 2014 at 11:16:49 from 159.212.71.25

Based on those kilometer splits, you were running 9-10 minute/mile pace? :-)

Nice cap to the training cycle. You're fit and ready. Nothing silly now.

From Jason D on Thu, Nov 13, 2014 at 12:10:40 from 68.80.27.222

Touche :-) I looked at Boston and among other things I think I over-tapered (somehow). I'm pretty much copying the last 10-14 days of Sugarloaf.

About 13-14 miles on Sunday, 8 miles with 2 mile MP on Tuesday, and pretty much 50-60 minutes other than that with the usual subtract a mile as race weekend gets closer. No doubles after tomorrow.

From SlowJoe on Fri, Nov 14, 2014 at 10:43:00 from 107.77.80.62

This is definitely a brutal workout. Could've saved yourself some trouble and just cut and paste my entry from last month! Remarkable how similar they are...

You're at the end of a good, hard cycle though and will have a completely different feel a week from now. All those incredible workouts in the past month are still there, tucked away in your legs!

From Jason D on Fri, Nov 14, 2014 at 10:59:51 from 68.80.27.222

When I looked at my watch I was thinking of your 800/800 workout, thinking it was pretty much the same time. This is about what I ran for the 10k to start the summer/fall, so not bad.

I decided to do this workout for a sustained effort. I was going to do 6 x 1 mile, but I would likely have tried to kill that workout by running 5:40 to start (which is what I ran 3 weeks ago) and cutting down to the low 5:30s or faster, which is not the purpose of the workout.

Probably my best marathon cycle. Some really good workouts, at least two of which toward the end were surprisingly fast for what I thought I was capable of.

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