Of Mice and Marathons

Leo's Pfitzinger Invitational (10k Time Trial Pacing)

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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)

 

Favorite Blogs:

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Miles:This week: 17.80 Month: 188.40 Year: 510.50
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: 609.15
Saucony ISO Freedom 3 #2 Lifetime Miles: 154.30
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 121.50
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 228.00
Saucony Kinvara 13 Lifetime Miles: 188.90
Saucony Endorphin Pro Lifetime Miles: 170.00
Saucony Freedom 5 Lifetime Miles: 43.70
Saucony Kinvara 13 #2 Lifetime Miles: 20.30
Race: Leo's Pfitzinger Invitational (10k Time Trial Pacing) (6.214 Miles) 00:36:21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.250.0012.25

AM: 12+ miles total.

Since it was a hard effort I'm giving it a race report and calling it, based on Leo's naming, the Pfitzinger Invitational (he follows Pfitzinger who has half marathon plans that use 10k time trials if you can't find a race)

Leo was looking for someone to do a time trial with, so I figured why not. I was going to do some 800s or 400s today to sharpen up for next week. This time trial sounded less fun and likely not my smartest idea given that it's 8 days out from a key race but I'm tapering quite a bit so I figure I'll be fine.

Yesterday was warm and windy, today was cool, rainy and mostly calm. A perfect day for a time trial as far as I am concerned. If you are going to do a time trial. I'm not much for time trials and I don't run hard tempos more than 4-5 miles as a general rule. Anyway.

Warmed up to Springside Chestnut Hill Academy, but they were having a meet. We drove to Springfield (a lack of diversity in the names of schools it would seem). We warmed up 2 miles in the neighborhood and did just a few strides. I had asked Leo what he wanted last night and he wanted sub-36, which was faster than I was planning to run for the full distance but thought I might take him through 5k-5 miles depending on feel. This left my 400-800-1200 pacing around 1:26-2:52-4:19 once we got going. I wasn't quite able to get down to 5:45 pace as my legs just weren't turning over. However, I did have sole pacing duties for almost 9200 meters of 10000, so I think I did okay.

Leo and Jonathan pulled out around me just before 800 meters to go. Jonathan looked strong as he always does even after 8 weeks of low mileage and injury. Leo stuck with it and picked up the pace as well. He's done some of these time trials solo, which I find impressive. He runs well off of 55-60 miles a week. I've only broken 36 for a stand-alone 10k a few times and that was off much higher mileage.

1600 splits + the 400 split

5:50.1, 5:47.3, 5:49.1, 5:49.6, 5:50.6, 5:50.3, 1:24 (174 avg. HR)

3 mile easy back home and uphill.

PM: 40 minutes on the elliptical (audio book pace). Stretching and core.

Nike Zoom Streak LT2 Miles: 12.25
Weight: 0.00
Comments
From allie on Sat, Apr 02, 2016 at 16:21:08 from 24.99.46.55

a 10000 time trial is very brave. nice job with the pacing.

From Jake K on Sat, Apr 02, 2016 at 17:09:29 from 67.166.113.191

That's pretty solid Jason. A good taper and you'll be rolling next weekend.

You get some running karma for pacing that whole thing!

From Jason D on Sat, Apr 02, 2016 at 17:49:04 from 68.80.27.222

Thanks. It was fairly hard but mostly because I could have peeled off whenever. I avoided trying to hammer the last mile and I didn't kick the last 400 (it's not a race)

It does go against the "4-5 miles. Anything more and you are basically wasting a race effort," but I think I learned something today; you can push pretty hard in a workout under the right conditions and go beyond what you think you can do. Call it some hard-earned confidence.

I won't pretend it will give me anything fitness wise for next weekend but that wasn't the point. That said, I'm not going to make this a regular practice.

From SlowJoe on Sun, Apr 03, 2016 at 10:55:20 from 107.77.100.48

Nice work, not too far from a PR! 8 days prior is probably just fine, and I bet you do get a mini boost from it.

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