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.

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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

Sun, Sep 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	10.00	0.00	0.00	20.00

AM/Lunch; Flourtown Tempo Loop - 20 miles, averaged 7:14

Big Workout: 5 up, 10 mile tempo, 5 down

10 mile tempo in 62:05 (6:13 average pace)

Warmup was "fast" easy at ~7:45 pace, straight into the workout. They are back working on the tempo loop doing some street milling so there were some rough spots but no workers given that it is Sunday. Not much of an effort increase throughout the workout but I did start to get tired after 8 tempo miles. I was able to keep it rolling and could have dropped the pace if I needed to but wanted to keep things under control as I was already running ahead of plan. I checked my pace until the half mile mark then only checked individual splits when the autolap went off.

6:23, 6:24, 6:19, 6:16, 6:13, 6:12, 6:14, 6:10, 6:13, 6:08

5 miles pretty slow (8:45-8:00) with a good chuck back up the hill to Philadelphia. I am very pleased with this to say the least. Effort wasn't super easy but it was managable and I dropped the pace without too much change in effort and finished strong. I expected to run around 6:20-6:22 pace and be satisfied with that.

Kinvara 5 White/Black Miles: 20.00

Weight: 173.30

Comments

From RileyCook on Sun, Sep 20, 2015 at 12:22:37 from 73.52.134.194

Excellent builder! That fitness is sure coming around nicely. 6:13 is women's OTQ pace is it not? Which is a goal of yours?

From Jason D on Sun, Sep 20, 2015 at 13:25:46 from 68.80.27.222

Today was the first day all I've felt like all the miles are kicking in. Things have been rolling pretty smoothly since August.

The women's OT standard is a goal of mine. 6:13 is 2:43 flat or 10 "watch" seconds faster than I ran last fall. I think I originally put it down as a goal when I started chasing 2:45-2:50 the last two marathons. I set it as a goal because it seemed a good time to work toward, knowing that running faster than that and eventually trying to break 2:30 will take me the rest of my life and I still may never get there. I'm happy to see what I can do between now and when my eventual stopping point is though.

From Bret on Mon, Sep 21, 2015 at 14:40:04 from 216.234.133.229

Nice job Jason. Very solid - good confidence builder.

From Jake K on Mon, Sep 21, 2015 at 15:23:22 from 159.212.71.25

Really strong.

If you feel like you are on the brink of the W-OTQ, will you shave your legs before the race?

From Drew on Mon, Sep 21, 2015 at 17:52:58 from 24.73.66.122

Wow, you have jumped right into the deep end with your marathon workouts! That's a great long run.

From Jason D on Tue, Sep 22, 2015 at 00:17:41 from 68.80.27.222

I have to ask Megan, Jake. I can't grow chest hair, so I may have to leave it. It should also be cold (it was still 70 degrees when I did this workout. A fall-like 70 though).

I tend to look pretty good on paper in the fall, Drew. Last year I started rolling about this time. I don't generally drop 13 seconds per mile off 8-10 miles at marathon pace of a 20 miler in 2 weeks though. I was pleasantly surprised, almost in disbelief, when I started splitting 6:10 and 6:12. I started sprouting peacock feathers shortly after though.

I've only broken 6:20 pace for an 8 mile tempo run once and it was a mistake. I ran 6:10 average with a friend on a Monday and likely ruined what would have been a more significant PR when I ran 1:17:25 in the half on Saturday (I ran 6:10 for 8 miles on Monday with 14 total at 6:40 and 5:54 pace for 13.1 on Saturday).

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