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.

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

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Miles:	This week:	27.20	Month:	121.60	Year:	670.00
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:						51.70
Saucony Kinvara 13 #2 Lifetime Miles:						35.00

Wed, Apr 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	6.25	0.00	15.00

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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