Of Mice and Marathons

January 27, 2020

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Location:

Shelby Township,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Local Elite

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)

Short-Term Running Goals:

List of Possible 2020 Races

March 15: Waterloo Grit and Gravel 32 Mile Gravel Race

March 28: Dirty 30 Gravel Race

April 4: Lowell Spring Classic 33 Mile

April 18: Barry Roubaix 36-Mile Gravel Race

May 02: Black Fork Gravel Grinder 54 Mile

May 30: Hellkat 50 Gravel Race

June 20: Cow Pie Classic 33-Mile Gravel Race

July 26: The Divide 34-Mile Gravel Race

FALL

Sept 13: Uncle John's Dirty Ride 56-Mile Gravel Race

Sept: Michigan Mountain Mayhem 40-Mile Gravel Race

Oct 31: Lowell Classic Gravel Race 32 Mile

 

Personal:

I live in Michigan with my wife, Megan. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

Miles:This week: 12.30 Month: 123.40 Year: 123.40
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 603.95
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2297.75
Saucony ISO Freedom Lifetime Miles: 727.45
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 740.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 730.60
Cross Training Minutes 2019 Lifetime Miles: 7560.80
Saucony Kinvara 6 Lifetime Miles: 469.00
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 230.20
Saucony Kinvara 5 Viziglow Lifetime Miles: 165.45
Wahoo Kickr Lifetime Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.002.009.25

PM: Flourtown Tempo Loop + Springsdie Track - 9.25 miles. Failed workout.

I attempted the Drew Ladder workout (okay so he probably didn't invent it but he's the only person I've seen do it). I warmed up 4 miles with strides. I got through about 3/4 of a mile and pulled it. A bit of slush and some nasty wind on the backside and I just couldn't hold my concentration.

I cursed the air, cursed myself, my cat, and pretty much everybody's mother. Vowed never to run again, vowed to skip the rest of the spring season. Got back and I checked my watch. 5:12 pace. I'm an idiot. 5:25-5:27 for the mile and the rest around that would have made me happy. I'm both gunshy and anxious at this point and it's not making things go well. Obviously the pacing was the majority of the problem here. Might need to put the pace back on for workouts if I can't find it.

Drove over to Springside Academy and did some hard 400s in lane 2 1/2 (some snow on the inside)

5 x 400 @ mile pace with 60-70 seconds rest

73.7, 75, 76, 76, 74.6

I was okay with those. I mean it was lane 2 1/2 and all.

 

Saucony A5 Miles: 1.25Newton MV3 Miles: 8.00
Weight: 0.00
Comments
From Matt Schreiber on Sun, Mar 08, 2015 at 21:55:18 from 66.17.102.175

Failed workout... We've all been there. Nice job with the 400's. It's not quite the workout you wanted, but you got some quick stuff in. I won't think any less of you if you turn your pace back on for a hit. :) I'd blame the pacing on the mix of outside and treadmill miles.

From Jake K on Mon, Mar 09, 2015 at 08:59:43 from 159.212.71.200

When I read this, I'm not concerned by the bombed workout (insignificant in the grand scheme of training), but I see a couple phrases that raise yellow (not red) flags - lack of concentration, gunshy + anxious... it sort of reminds me of how I felt when I fell apart last May. I became an up and down basketcase for a month. I don't want to see you go down that path. Take the pressure off yourself. It's hard training through the winter, in places where winter hits hard! Save something for when the weather gets good again!

From Jason D on Mon, Mar 09, 2015 at 09:28:31 from 68.80.27.222

Thanks, Jake. I appreciate that. The pace was too hard (even though based on form I thought it was right), but I could have pushed another minute and change but I thought for a second and it was too late.

I had three really strong workouts and I think that went to my head. A number of factors at work here probably, but I'll take your advice and try to sort things out.

From Jake K on Mon, Mar 09, 2015 at 09:32:27 from 159.212.71.200

Think about it enough to sort it out, but not enough to drive yourself crazy.

And don't let the lows get too low, or the highs too high (unless you are in the last third of a race and feeling great, then just ride the high).

From Matt Schreiber on Mon, Mar 09, 2015 at 09:45:11 from 66.17.107.219

Did you just come up with that on the fly? Pretty good.

From Drew on Tue, Mar 10, 2015 at 10:12:25 from 24.92.19.68

Hey Jason - sorry for the late reply, and sorry my ladder brought woe unto you. Which one was it by the way? (We do a few variations)

And joking aside, our club's coach (Joe Burgasser) is the proprietor of those workouts, although he's quick to point out that he just incorporated them from others over the years. Generic workouts, as one of my friends calls them when he's feeling uncharitable.

You already got all the good advice. The only thing I'd add is to *really* not worry about blowing up. Our club has about 15-20 workouts we rotate, and I've blown each one of them at some point. It's just inherent in the nature of intervals - if you overcommit early in the workout, you're doomed.

But going through that experience is actually incredibly valuable - it gives you a lot of insight into pace, which translates in races.

Also, one thing that is very likely is that the next time you attempt a similar workout, you'll pace it better.

Last comment, I really love Jake's comment about not too high or too low. I don't always live it, but I believe it.

From Jason D on Tue, Mar 10, 2015 at 10:58:31 from 166.137.244.46

Thanks, Drew. Sorry to attach your name to failure :-). For a long time I rarely missed in a workout but I've had a lot of bad ones this year (some breakthroughs as well I might add).

It's the mile/1200/800/800/(4)400 workout. I should probably do it on the track. Mile-2 mile repeats on my loop and tempos are great, but shorter distances don't always work (there's Garmin accuracy with really short stuff too).

Part of the problem is limited workouts before my half in a month and the pressure to smoke all of them. I don't usually get super impatient but I'm definitely not patient. Basically my drive is counterproductive right now.

Some sort of workout tomorrow. I may give Megan some workouts and have her randonly select one and text it to me so I don't know what it is until I head out.

From Jake K on Tue, Mar 10, 2015 at 11:10:11 from 159.212.71.17

So many variations of the "mile down". I like 1600-1200-800-400-4x200. If I ever run a short race again, I'll use it :-)

On the roads, considering Garmin issues w/ short distances, a good alternative is doing something like 5-4-3-2-1xX min efforts.

Drew that's a good thought about interval workouts that don't go well. It happens, you learn from it... you just don't want to get into a streak of doing it 5 sessions in a row. Provided you can deal with it mentally and allow yourself to physically recover, blowing up a little bit in a workout actually provides a huge adaptation stimulus.

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