Of Mice and Marathons

December 14, 2019

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJason D's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
JanFebMarAprMayJunJulAugSepOctNovDec
201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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:

List of Possible 2020 Races

March 15: Waterloo Grit and Gravel 32 Mile Gravel Race

March 28: Dirty 30 Gravel Race

April 18: Barry Roubaix 36-Mile Gravel Race

May 30: Hellkat 50 Gravel Race

June 20: Cow Pie Classic 33-Mile Gravel Race

July 26: The Divide 34-Mile Gravel Race

FALL

Sept 13: Uncle John's Dirty Ride 56-Mile Gravel Race

Sept: Michigan Mountain Mayhem 40-Mile Gravel Race

Oct 31: Lowell Classic Gravel Race 32 Mile

 

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: 21.80 Month: 39.40 Year: 3626.43
Newton Flat 5 Lifetime Miles: 198.50
Saucony A6 Lifetime Miles: 221.96
Miles With Megan Lifetime Miles: 575.85
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 7 Lifetime Miles: 443.70
Altra Escalante Lifetime Miles: 555.65
Altra One V3 Blue Lifetime Miles: 415.00
Altra One V3 Blue 2 Lifetime Miles: 413.30
Specialized Diverge Pro Lifetime Miles: 2163.55
Saucony ISO Freedom Lifetime Miles: 702.55
Saucony ISO Freedom Black/Green Lifetime Miles: 465.90
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 740.87
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 718.30
Cross Training Minutes 2019 Lifetime Miles: 7061.55
Saucony Kinvara 6 Lifetime Miles: 449.30
Saucony Kinvara 5 Blue (Vault Shoe) II Lifetime Miles: 173.30
Saucony Kinvara 5 Viziglow Lifetime Miles: 80.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.001.000.000.0024.00

Long Run - 24 miles, averaged 7:23. w/ mile 24 mostly uphill @ 6:26 (hard closing .25). Tried to design the course with a mix of some downhills, flats, and uphills with some climbs later in the run (2-4 and 13-18) and an rolling uphill mile to finish it off.

I did not think I had the energy to thrown in the Bam mile at mile 21, so I coasted some steepish downhills and then ran the last mile at a end-of-race effort for the last quarter after trying to push. This is not as fast as I wanted, but it was an empty tank/no fuel during run and it is within 60-70 seconds of goal marathon pace, so no need to complain. I'm glad to have this one in the books.

Newton Gravity LE Miles: 24.00
Weight: 170.90
Comments
From steve ash on Sun, Mar 09, 2014 at 14:12:48 from 67.161.243.240

I never take fuel on my long runs.. Not sure if the science is really conclusive on that but it seems to have worked in the past.

From SlowJoe on Sun, Mar 09, 2014 at 14:27:42 from 66.69.93.8

24 miles! It just got real... You weren't just loafing around either, good run.

From Jason D on Sun, Mar 09, 2014 at 14:31:56 from 24.1.80.94

Agreed, Steve. I used to take maybe one gel, but in the last two buildups I haven't taken any and I don't eat anything before. Last marathon I took 3 gels during the first 18-19 miles just to be safe and let it go from there.

I was hungry at mile 8-10, but it went away. Of course, the gel isn't for hunger but I could have used a PB&J :)

From Jason D on Sun, Mar 09, 2014 at 14:44:45 from 24.1.80.94

Joe: Last year I did one 24 miler and it boosted my confidence because I could have kept going. It wasn't the only thing that helped me close hard in the final 5k of Sugarloaf but it didn't hurt.

After suffering a bit in my second marathon (going up to 19.5 w/ tempo miles) I believe in going long, up to goal time or maybe 10-15 minutes more, but not much more than that.

From allie on Sun, Mar 09, 2014 at 15:08:43 from 65.130.189.75

24 miles, wow. great run. pushing the pace like that (uphill!) with 23 miles on your legs...i think that's a good sign. bam can verify.

i hope you had a pb&j or two after this one.

From Rob Murphy on Sun, Mar 09, 2014 at 15:12:47 from 24.10.249.34

Great run.

There's lots of research on fueling for both training and racing. Reasons to fuel up before and during a long workout? You'll have a better workout, run faster, and recover faster. Reasons not to? You might teach your body to better utilize fat stores.

Any recent books by Matt Fitzgerald are good on this subject.

From Jason D on Sun, Mar 09, 2014 at 15:40:07 from 24.1.80.94

Allie: I decided to make pancakes and throw some jam and maple syrup on there. It was perfect and only slightly indulgent. Back to PBB&J tomorrow though :)

Rob: I learned last marathon that eating a solid pre-race meal does wonders for your performance (I take the Paul school of fueling and go primarily with fruit). So I know that you run better. I have noticed that I seem better recovered after runs because I time my intake better than previously (sure it's hippy plant protein, but it seems to work). I think for my final workout I will do a marathon fuel and give it heck.

Do you have a side you weigh in on for the research? I'll check out Fitzgerald's book.

From Tom Slick on Sun, Mar 09, 2014 at 15:47:17 from 69.171.160.241

Awesome trainer for Boston, I love where you placed your hills and how you attacked them. I'll be lookin' for you to cheer me in at the finish line if you can wait around at the finish that long! (-:, (-:, 42 days till show time!

From Jake K on Mon, Mar 10, 2014 at 09:56:27 from 199.190.170.24

Nice run Jason. This is the perfect ~85% MP run on varied (challenging) terrain.

Empty tank = burn fat instead of glycogen, which is what you have to be able to do to run a great marathon. Learn to do that in training, then top off the system w/ carbs during the marathon itself.

You're doing this right... It seems like you've found the right volume/intensity balance to be getting an adaptation from all the harder efforts.

From Jason D on Mon, Mar 10, 2014 at 10:12:24 from 24.1.80.94

Huh. Yeah, the pace was Goldilocks then I guess now that you put it that way.

The empty take school of training has been my approach pretty much from the beginning. Heavier on the carbs 3 days before. Race morning is 450-500 calories of fruit and a granola bar. Worked wonderfully last time.

This buildup has been sensible even though I jumped my mileage a bit quickly in January. 80-90 miles is perfect for me. I don't feel beat up and I can get really fit with the right mix of basic workouts. Also, in general there is no "long run day," or "tempo day." Try for 2 recovery days, sometimes 3 just to be sure. Plenty of time to improve. No sense to cram.

From Jason D on Mon, Mar 10, 2014 at 10:14:31 from 24.1.80.94

Tom: you have no blog profile pic, so how will I know who you are? I'll just call everyone Tom :) They will be in too much pain or too elated to hear anyway.

From Jake K on Mon, Mar 10, 2014 at 10:17:49 from 199.190.170.24

"I don't feel beat up and I can get really fit with the right mix of basic workouts."

That's what everyone should strive for!

Simplifying the marathon specific training to a midweek workout and quality long run, w/ 2-3 easy days in between is really a great approach. That's what I'm going to do for all marathon buildups in the future. I liked how it led me into CIM, and I know that if I stretched out that approach for 8-10 weeks, it's the ticket.

From Jake K on Mon, Mar 10, 2014 at 14:04:35 from 199.190.170.24

http://running.competitor.com/2014/03/news/interview-chris-solinsky_96580

"The one thing that Matt [Tegenkamp] and I were talking about is one thing that he wishes he could have changed that I’m going to try is to have some depletion runs in there. Depletion runs are where you don’t really fuel up beforehand and you don’t really fuel up during and you just feel really drained and light headed. You have to put your body through that every once in a while. He [Matt Tegenkamp] says he wishes he had done that more. They are miserable, but I do think it’s going to be something that helps in that last 10K of the race where no matter how prepared you are, it’s going to hit you hard. That’s what I would recommend to someone transitioning to the marathon."

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):