All about that pace.

May 15, 2024

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Location:

Lakewood,WA,

Member Since:

Dec 19, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

  • 5k
    Resolution Run 5k:
    1/1/09 20:46 (6:42)
    1/1/10 19:33 (6:18)
    1/1/11 19:23 (6:15)
    1/1/12 19:33 (6:18)
    FSRC Turkey Trot:
    11/20/11 18:50 (6:04)
  • 10k
    Resolution Run 10k:
    1/24/09 42:40 (6:53)
    1/23/10 40:48 (6:35)
    1/22/11 39:40 (6:24)
  • 15k
    Resolution Run 15k:
    2/21/09 1:05:59 (7:06)
    2/20/10 1:04:15 (6:55)
    2/26/11 1:03:46 (6:51)
    2/25/12 1:02:26 (6:42)
  • 20k
    Resolution Run 20k:
    3/21/09 1:27:16 (7:01)
    3/20/10 1:26:46 (6:59)
    3/26/11 1:24:37 (6:49)
    3/24/12 1:25:27 (6:52)
  • 1/2 Marathon
    Grand Columbian 1/2 Iron Relay
    2007 1:58:29 (8:59)
    2010 1:39:07 (7:34)
  • Marathon
    2005 Portland: 3:52:21 (8:52)
    2007 Tacoma: 3:47:17 (8:40)
    2010 Eugene: 3:16:21 (7:30)
    2011 Boston: 3:25:28 (7:51)
    2011 Tunnel: 3:06:30 (7:07)
    2012 Boston: 3:53:56 (8:56)
    2012 Big Sur: 3:23:06 (7:45)
    2013 Tacoma: 3:41:25 (8:27)
    2013 Tunnel Lite: 3:07:33 (7:09)
    2014 Boston: 3:40:35 (8:20)
  • Ultra Marathon
    2013 Defiance 50k: 4:49:12 (9:18)
    2013 Steilacoom 50k: 4:44:06 (9:09)
    2014 R2R 51.9mi: 9:51:40 (11:24)

Short-Term Running Goals:

??

Upcoming races: Just pacing and volunteering this year. PRs coming in 2016?

St Paddy's Day 1/2 1:50 Pacer 3/12/16

Whidbey Island 1/2 1:45 Pacer 4/?/16

Tacoma City Marathon 3:55 Pacer 5/1/16

 

Personal:

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Heb 12:11

 

Favorite Quotes:

"Go out and preach the Gospel, and if you have to, use words."  - St. Francis of Assisi

"Life is short; running makes it seem longer." - Baron Hansen

"If you have to ask, you wouldn't understand." HD?

"Rule #1. Cardio - Zombies lead a very active lifestyle, so should you." - Columbus (Zombieland)

"A one that is not cold is scarcely a one at all." - Strongbad

"Running without hills is like motorcycling without corners" -me

 

Favorite Blog Posts:

Puke and pass

My epic Beatles for Burt blogpost

Vodka at an aid station?

 

Hot tips for winter running:

Screwshoes
Poor man's cleats. this works a LOT better than you would think! Very quick and easy.

LittleHotties
Are you cheap like me? Put those little hotties in a ziplock bag and use them again tomorrow!

Kickstart your dead Garmin
Hold down the reset/lap button and the mode button together to get your 205/305/310xt to restart if it won't turn on or if it freezes up.

Favorite Blogs:
Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Adrenaline GT13-3 Lifetime Miles: 964.63
Shopping Cart Lifetime Miles: 9.60
Wed, May 09, 2012
Total Distance
10.56

4:30am Genesis 17-31

My first crack at "speedwork" after a mile warmup I did the first quarter fast and recovered for 3/4. I did 6 reps of that and then a few regular miles down to the beach and back. I could really feel the workout coming back up the hill out of Steilacoom. At 10 miles I was feeling ok and did one more fast quarter to finish up. 

Distance Split pace
0.25 7:42
0.50 7:42
0.75 7:17
1.00 7:17
1.25 5:21
1.50 7:13
1.75 7:10
2.00 7:17
2.25 5:12
2.50 7:19
2.75 7:14
3.00 7:15
3.25 5:15
3.50 7:14
3.75 7:22
4.00 7:15
4.25 5:16
4.50 7:17
4.75 7:12
5.00 7:11
5.25 5:13
5.50 7:21
5.75 7:12
6.00 7:18
6.25 5:15
6.50 7:09
6.75 7:01
7.00 7:18
7.25 7:25
7.50 7:37
7.75 8:17
8.00 7:52
8.25 8:04
8.50 7:47
8.75 7:43
9.00 7:26
9.25 7:15
9.50 7:07
9.75 7:03
10.00 7:11
10.25 5:11
10.50 7:08
10.56 7:30

Audio Bible Miles: 10.56Asics 2150 2E Miles: 10.56
Comments
From I Just Run on Wed, May 09, 2012 at 08:47:00 from 67.79.11.242

Wow...I was trying to find a slow time in there, all I saw was fast and realllly, realllly fast!

From rAtTLeTrAp on Wed, May 09, 2012 at 09:14:52 from 24.18.125.122

There was a couple 8's coming up Steilacoom hill :)

Honestly, I was scared to get out of bed for this today, but it wasn't as bad as I expected with the 3x recovery. I want to do it with only 2x recovery next time and maybe stretch it out to 1/2 mile sprints sometime next month. It's hard to believe there are so many guys running full marathons at that pace.

From I Just Run on Wed, May 09, 2012 at 09:17:04 from 67.79.11.242

I can't imagine how much fun it would be to run a full marathon at that pace...well, it would be fun for me to run one at a 7:30 pace :-)

From Carl on Wed, May 09, 2012 at 15:17:57 from 24.19.78.45

Nice job Mike!

Next time try:

1/2 mile hard with only 1/4 mile recovery. Try to run each 1/2 mile in the same amount of time (try 2:45). Or, in track talk:

4 to 8 x ( 800m @ 2:45 w/ 400m recovery )

Once your 1/2 intervals start to slow, it's time to quit for the day. You should only do a total of 2-4 miles of this type of hard running in one workout. Don't do the workout more than once a week. It's best to do it on a track. Save the speedwork on the roads for tempo runs.

It'll really help to develop your aerobic capacity (your heart and lungs).

From rAtTLeTrAp on Wed, May 09, 2012 at 16:34:24 from 24.18.125.122

Thanks Carl, I'll get there, but I don't want to rush it. When the quarters start feeling good I'll bump it up. Maybe I can do this a couple times per week until I get to 800's. The track has been locked up so I'm just doing 1/4s in the park where it's nice and straight and flat.

From rAtTLeTrAp on Wed, May 09, 2012 at 17:02:49 from 24.18.125.122

FWIW, I think my 400's were pretty consistent today(shooting for 5:15 pace). It's really hard to regulate pace when going that fast. I couldn't focus on my watch in the early morning light with sweat in my eyes so it was mostly by feel. 5:30 pace sounds doable for 800's once I get there.

From Carl on Wed, May 09, 2012 at 19:08:26 from 24.19.78.45

I think you were remarkably consistent, especially without the track! (And after 2 marathons!!!) But I think you are doing your intervals with too much rest in between to get the best benefit. If you are doing 1/4's, I would suggest recovery of only 1/8 to 1/4 mile. If that seems too hard, then you are either running the 1/4's too fast or you are doing too many of them.

Personally, I would lay off all speedwork in the first month after racing a marathon, except possibly strides of 50-150 m (fast, but not hard). But hey, you're a Marathon Maniac... you're crazy!

From rAtTLeTrAp on Wed, May 09, 2012 at 19:18:36 from 24.18.125.122

Normally I would take it a little easy after a marathon, but I seriously felt 100% the morning after Big Sur. I was actually kind of bummed out that I didn't think about running TCM last Sunday until it was too late. I guess that does make me a little crazy huh? I wasn't really out to do a textbook speedwork session. I just wanted to get my feet wet. I've never run any distance at 5:15 pace(or even 5:30) unless it was a kick at the end of a 5k. I just wanted to see what it would feel like to do it and then actually keep running instead of staggering to a stop while my stomach was wretching from the above average effort.

From Carl on Thu, May 10, 2012 at 00:54:13 from 216.161.242.12

Ya, you are definitely C_R_A_Z_Y!!!

And unique... A Maniac that craves speed? Maybe you need to try some track races. See how close you can get to cracking a 5:00 mile?

...but to jump into track right after doing two marathons would be C_R_A_Z_Y...

From rAtTLeTrAp on Thu, May 10, 2012 at 08:33:19 from 24.18.125.122

Scott has posted something about an open track thing before. I think it was in Sumner? I was interested, but I had something else going on the same day. Maybe I should find out when that is and get it on my calendar early for the next one. It's funny, I have had a lot of people ask me how fast I can run a mile and I really have no idea. Here's two unusual one mile events I'd love to compete in:

http://bethesda.patch.com/articles/sixth-annual-burrito-mile-draws-tough-competitors-for-leukemia-cause

http://archive.dyestatcal.com/?pg=dyestatcal2008-XCountry-News-December-20-Egg-Nog-Mile

From rAtTLeTrAp on Thu, May 10, 2012 at 08:34:29 from 24.18.125.122

Yep, C_R_A_Z_Y!

From Carl on Thu, May 10, 2012 at 11:58:17 from 24.19.78.45

I've heard of the Burrito Mile, but I thought it has been around for more than just 6 years. I could do that.

I happen to like egg nog, but I don't think I'd ever want to drink it again after doing the Egg Nog Mile. Those pictures make me sick. Count me out!

From I Just Run on Thu, May 10, 2012 at 13:29:35 from 67.79.11.242

All this talk is making me want to run FAST....! (Maybe I should have said "WANT" since it's so relative :-)

From I Just Run on Thu, May 10, 2012 at 13:43:16 from 67.79.11.242

Oh...BTW...How in the world did you listen to Genisis and run these paces? All I would have heard was my heart pounding and my heavy breathing :-)

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