Of Mice and Marathons

April 25, 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.

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Miles:	This week:	34.80	Month:	129.20	Year:	677.60
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:						250.70
Saucony Kinvara 13 Lifetime Miles:						226.60
Saucony Endorphin Pro Lifetime Miles:						193.50
Saucony Freedom 5 Lifetime Miles:						59.30
Saucony Kinvara 13 #2 Lifetime Miles:						35.00

Sat, Jul 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.24	0.00	4.78	0.00	11.02

Couldn't decide what to do today, but this is what I ended up with. 3.1 warmup up w/ a bit at MP to get things going, brief stretches, few strides. Then 3 x 10 minutes @ LT w/ 3 minute recovery jogs. I've done the workout before and it is deceptively difficult. Not as hard as the Hanson's that I like to do (about 4 x 12 minutes+ for me), but that is a peak workout and this one was perfect right now. Weather was cool and overcast, but the air was saturated and that made it a bit tough. Better than blinding sun and steamy pavement for sure.

Interval 1: 6:13 average; interval 2: 6:17 average; interval 3; 6:20 average. 6:17 overall for the fast intervals. I'm guessing that is 10-15k pace right now, but we will see in a few weeks. My plan for B2B is to have a good time and get a 10k time from a legitimate course on my PR board.

2.25 cool down.

Brooks PureConnect Miles: 11.02

Weight: 0.00

Comments

From Matt Schreiber on Sun, Jul 07, 2013 at 20:28:53 from 66.17.102.185

Nice workout Jason. I like that it's deceptively difficult, too. Easier to convince yourself to go for it.

I think I've figured out what aerobic threshold is. For me, until I start doing workouts at a specific "threshold" I really don't know what they are.. How would you describe LT?

From Jason D on Sun, Jul 07, 2013 at 22:06:14 from 24.1.80.94

Longer response on LT tomorrow, but basically 60-75ish minute pace. Half marathon pace for the faster folks 1:00-1:15. 15k pace is a good rule. Mine was 10-mile pace last buildup (I think my 15k and half were within a few seconds). Trying to improve my LT to run 1:15-1:16 in my Nov half.

It's a good training pace to improve your half a full marathon paces.

From Jason D on Mon, Jul 08, 2013 at 17:43:17 from 24.1.80.94

Matt: I guess I pretty much explained it above, but it is basically the pace at which your muscles are buffering lactic acid (your legs begin to feel like lead, and you can even taste it sometimes). Train your LT and you can teach the body to remove it more efficiently and at faster paces. As far as effort goes, it feels "comfortably hard," meaning you aren't completely gassed in the first 2 minutes but you may be questioning whether you can hold the pace for a given workout and you may feel like quitting on the last few repeats or intervals.

When your half and 15k paces get faster, it's easier to break up the time or distance for your LT. I generally do 5 or 6 x 1 mile w/ about 2 minute recoveries.

After your next race, use the McMillian calculator to get an idea of your LT. 4 x 1 mile or even 3 x 1 mile @ LT pace would be a fine place to start, but there are any number of ways to do a LT workout. This one just works out to be 30 minutes and that's a good number to work up to. At peak, I'll do as much as 45-50 minutes broken up. Just fun to mix things up!

From Matt Schreiber on Mon, Jul 08, 2013 at 21:20:31 from 66.17.102.185

That helps clarify it quite a bit. I made an attempt at a 3x 1 mile tonight. I think the effort was right where it needed to be. (The whole GI thing didn't let me get the full benefit of the workout). This Saturday I'm running a local 5k so that'll be giving me an accurate time to take to McMillan.

I think I'll really benefit from these types of workouts. I feel like I've been challenging my legs much more than I've been pushing my heart/lungs to the limit.

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