Miles Matter

Miles Matter Welcome to Miles Matter. We're Tommy and Anne Samuels running the Chicago Marathon for Charity
This page follows our progress and has donation links.

03/04/2026

Another day, another base run.

These really are the bread and butter runs for creating fitness.

02/04/2026

Base runs are where fitness is built.
They are the foundation for everything that comes after; strength and speed come after basic fitness.

01/04/2026

The big training block starts Now
Every run, and every race between today and October 11 is a supporting event.
The races along the way will help me monitor progress.

30/03/2026

Recovery is just as important as training.
Respect your body's needs after a long or difficult session.

28/03/2026

10 miles in, 5k to go!!!

New half marathon PR by 2 minutes 39 seconds

Do the training
Trust the process

Miles matter

We each took 1st in our Age Group
28/03/2026

We each took 1st in our Age Group

28/03/2026

Half Marathon on a chilly breezy morning

24/03/2026

Go enjoy all the different workouts, even the slow insanely boring ones.

23/03/2026

The Tempo Run

Warm up
For me that's 10 minutes at my comfortable base run pace. This is just to get your heart, lungs and legs singing from the same hymnal.

Fast interval
About 5 minutes at 5k race place plus or minus 16 seconds.
If you cant go the full 5 minutes then the pace is too fast. Slow down and give yourself some grace.

Cool down
Walk for 2 minutes b @ between intervals to bring your heart rate down and reset your breathing.

Repeat the fast and slow 3, 4, or 5 times. Add time to the fast session or add repetitions as you build stamina. Don't rush it.

Long cool down
10 minutes coming back down to your easy base run pace. This gets you slowly back to normal and flushes out lactic acid.

Have a great day and make the
Miles Matter

22/03/2026

Fun run
Don't worry all that much about pace or heart rate.

Listen to your body and relax.

Your choice of Playlist will be a big factor in your overall pace. A 150 or 160 tempo Playlist will naturally have you running faster than a 120 or 130.

Enjoy the run and make the

This tiny little uptick in both cadence and strides length is equal to 2 minutes per mile.I just need to get more comfor...
20/03/2026

This tiny little uptick in both cadence and strides length is equal to 2 minutes per mile.

I just need to get more comfortable putting down that tiny bit of extra power.
🏃‍♂️🏃‍♂️🏃‍♂️

20/03/2026

Base runs build your engine.

Threshold gives you practice revving it up.
The only way to get faster is to have some fast practice sessions.

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