Of Mice and Marathons

April 23, 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:	12.00	Month:	106.40	Year:	654.80
Miles With Megan Lifetime Miles:						613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles:						189.95
Saucony Kinvara 5 Viziglow Lifetime Miles:						530.45
Kinvara 10 Lifetime Miles:						186.30
Kinvara 10 II Lifetime Miles:						137.80
Miles With The Boys Lifetime Miles:						99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles:						21.60
Saucony ISO Freedom 3 Lifetime Miles:						631.45
Saucony ISO Freedom 3 #2 Lifetime Miles:						154.30
Altra Rivera Lifetime Miles:						337.95
Altra Rivera (Dark Blue) Lifetime Miles:						129.10
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles:						263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles:						243.10
Saucony Kinvara 13 Lifetime Miles:						219.00
Saucony Endorphin Pro Lifetime Miles:						193.50
Saucony Freedom 5 Lifetime Miles:						51.70
Saucony Kinvara 13 #2 Lifetime Miles:						35.00

Wed, Aug 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	3.00	16.00

AM:

Mile Repeats @ 5k or faster. Warmed up 4 with half a mile at marathon pace + strides and a few brief stretches. Did 3 x 1 mile: 5:39, 5:44, 5:47 (5:44 average). Took 2:20-2:30 recovery jogs. 3.4 miles down. Cool, but humid. A bit anxious on the first one, and pushing race effort on the last 200m of the last one, so I called it good. I'll do minor tweaks to this workout as I move into the Monumental half in November until I am running 4 x 1 mile off 90 seconds rest like I did last March (which was at this same pace as today in much cooler conditions). By October I expect these to be into the low 5:30s and 5:20s, but we shall see.

PM: Rest Haven + loops around Vinton Elementary playground on the grass - 5 miles, averaged 8:38

Saucony Fastwitch Miles: 11.00	Saucony Kinvara 2 Miles: 5.00

Weight: 0.00

Comments

From Matt Schreiber on Wed, Aug 21, 2013 at 09:16:18 from 66.17.107.219

Great repeats Jason. Those are pretty fast.

I NEED to figure this workout out. Maybe that just means that i need to get used to repeating that distance instead of 800's all the time. :)

From Jason D on Wed, Aug 21, 2013 at 09:28:21 from 128.210.82.162

I think 800s are helpful. I usually start with them early in a buildup to see what I can do a 5k at. I then move into 400s to keep my turnover fresh, but I really don't know what is recommended.

You could increase your number of repeats to 7 or 8, retaining the same rest, rather than trying to keep pushing the pace. That way you let the pace happen rather than try to force it from one workout to the next.

Mile repeats at a bit below HMP are good too.

The last two buildups I have tried to put in more 5k or faster stuff throughout. As a new runner I am faced with having to do aerobic stuff, lots of LT stuff, and vo2 max stuff. I'm guessing I need to do more vo2 max stuff given my current training plan. I'm just never sure what I should emphasize!

From allie on Wed, Aug 21, 2013 at 21:10:34 from 97.117.89.133

nice workout, jason. i gave it a "like" -- i can't resist pushing that giant button.

From Bret on Thu, Aug 22, 2013 at 06:15:10 from 96.45.118.12

Nice workout Jason - well done.

From RileyCook on Thu, Aug 22, 2013 at 12:32:19 from 132.3.57.79

Good workout Jason. I love doing a half mile at marathon pace before a faster effort (well actually I don't love it; I hate it while I am doing it, but I love it once I'm done with the workout and it helped the first interval feel easier). I think that could be the reason for your first split being a tad quick. That half mile really helps get the heart going.

From Jason D on Thu, Aug 22, 2013 at 19:23:13 from 24.1.80.94

Thanks, everyone. Allie, I am guessing the workout and your like will pull Google+ from the dumps of social media. Poor Google+.

Riley: I only recently started doing the half mile @ MP even though I've "seen" others do it, namely Jake, and Paul gave it his stamp of approval. I think Dave Holt does a longer effort @ Tinman pace (which seems to be basically the same pace as MP/AT), maybe as much as 2 miles, but I could have misread that.

I'm guessing the 5 unnecessary strides didn't help keep the first 'peat under control either. Could have shortened the warmup, but I hate do anything less than 10 for a workout.

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