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.

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

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Miles:	This week:	19.60	Month:	114.00	Year:	662.40
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:						226.60
Saucony Endorphin Pro Lifetime Miles:						193.50
Saucony Freedom 5 Lifetime Miles:						51.70
Saucony Kinvara 13 #2 Lifetime Miles:						35.00

Sun, Sep 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

PM: 18 miles steady, averaged 7:08 or ~87% of goal marathon pace (6:13)

Plan was to do 18 miles easy, whatever that pace happened to be given that I have done 20 milers the last 3 weeks. Weather was cool at 73 and overcast.

I got moving up Germantown Ave and hit 8:00 for the first mile, which is pretty good considering 8:45 flat is my usual (often 9:00-9:30) so uphill this was decent. Weaved in around all the people out on a Sunday (bad time to do long runs). Decided to keep an honest effort for as long as I could handle. From about mile 5 until I came back up the hill I was running 7:00 flat to 6:40 with one 6:33 thrown in there.

I think this was the right effort for the day. I don't know. Basically 2 hours at a pretty honest pace.

Saucony Ride 7 Miles: 18.00

Weight: 0.00

Comments

From SlowJoe on Sun, Sep 13, 2015 at 15:56:29 from 45.18.50.53

I'm a big fan of making my long runs count for something, versus just plodding around (when I'm physically capable to do so). Anyway, I like it.

Trying to figure out in my head what 6:13 goal pace gets you....is this when you take your shot at the women's OTQ?!

From Jason D on Sun, Sep 13, 2015 at 16:15:12 from 68.80.27.222

6:13 is 2:43, so it's right there. I am just kind of thinking 10 seconds faster than last fall. 6:13 on my watch would give me about 6:15-6:16, which would still leave me sub 2:45.

Always hard to tell where you are going to land and I have a long way to go before getting down to ~6:15 but I think I can get there. I am running about 6:26 for 8 miles in the middle of a 20 miler and my best last fall was my final workout with 10 @ 6:23.

I think at this point in my running PRs are the goal but I'm putting myself in the mindset to train hard and set my goals fairly high. 6:13 pace is quite daunting right now but I am rolling.

I have an 8 mile AT wave tempo this week, which should work out to about 6:15-6:18 overall if I hit my paces. That should be a good check point.

From Drew on Sun, Sep 13, 2015 at 17:48:53 from 173.171.218.92

I'd say 87% of goal pace is very good for 18 miles.

I'm definitely with Joe on making long runs count, especially when training for a marathon. When I ran 2:45, I was doing long runs of about 20 miles at about 6:55 pace, but that probably translates to a little higher average pace for normal people (I get worse the longer the distance).

Your approach is also much more mature than mine was at the time.

I do see a relationship between 5k-marathon time. Everyone is a little different, but I would want to see at least 45 seconds between 5k time and marathon goal time. I have a wider split between those points than true marathoners, though.

From Jason D on Sun, Sep 13, 2015 at 19:22:25 from 68.80.27.222

Last fall I think I ran about 7:15-7:25 for my fastest regular long runs. My final long run workout ended up being 20 @ 6:48 (including 10 @ 6:23). This route today has a bit of up and down with a good climb at mile 17.

I generally predict based on a half marathon. Half x 2 + 10-11 minutes. That's about half pace + 25 seconds I think but the 5k plus 45 seconds works pretty much the same.

I have a 5k in October. I'm going to run sub-17 if it kills me. I have 1 more track workout to prepare for that. For the half I need to run about ~5:45-5:50.

From Matt Schreiber on Sun, Sep 13, 2015 at 21:12:22 from 66.17.104.128

Good start to the week, I'd say. Definitely hard to let go of a good pace when you're rolling with it. Looking good Jason.

From Jake K on Mon, Sep 14, 2015 at 09:17:24 from 199.190.170.21

Sub 17 or death. That's the right attitude for a 5K :-)

Good long run!

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