Of Mice and Marathons

November 17, 2018

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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:

Running Races 2019

March 24: Ann Arbor Half Marathon

April 28: Glass City Marathon

July: Pure Detroit 5k

August 3: Beach to Beacon

September 22: Brooksie Way 10k

October 20: Detroit International Half

Gravel Races

March 16: Waterloo Grit and Gravel 32 Mile

March 30: Dirty 30

April 13: Barry Roubaix 36 Mile

July 28: The Divide 34 Mile

September 8: Johns Dirty Ride 56 Mile

September 28: Michigan Moutain Mayhem 40 Mile

Cyclocross

September 7: Alma CX

September 15: Big Bad Wolf

October 12: Beer City Growler

October 26: Bloomer CX

November 24: Detroit Invitational

Nov 30: Le Frost

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under. Do some gravel races and cyclocross races to keep things interesting.

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: 82.80 Month: 225.75 Year: 2991.52
Miles With Megan Lifetime Miles: 404.70
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 91.75
Cross Training Minutes 2018 Lifetime Miles: 4034.80
Altra One 2.5 Lifetime Miles: 566.45
Altra One 2.5 Black Lifetime Miles: 484.85
Altra Escalante Lifetime Miles: 342.25
Altra One V3 Blue Lifetime Miles: 183.60
Altra One V3 Blue 2 Lifetime Miles: 249.20
Specialized Diverge Pro Lifetime Miles: 314.40
Saucony ISO Freedom Lifetime Miles: 97.30
Saucony ISO Freedom Black/Green Lifetime Miles: 51.10
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 60.50
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 48.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.006.250.0015.00

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.

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