The Birthday Mile

Workout - The Birthday Mile

• 10min @ 6'00''/km
• 0.0mi @ 6'00''/mi
• 10min @ 6'00''/km

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Seth James DeMoor’s Birthday Mile plus a 20-mile test in the Adidas Boston 10 is worth a watch. Here’s a breakdown. The full video has the rest.

Key points:

• The Birthday Mile is a 1-mile time trial each year on a track. Goal: beat last year’s time. Seth was targeting sub-4:30.
• A solid warm-up keeps you injury-free.
• When there’s no pacer, Seth uses a drone with a beacon to handle pacing.
• New Balance FuelCell spikes get tested for speed and leg turnover.
• After, a 20-mile run tests the Adidas Boston 10 over distance.

Workout:

1. Warm-up: 10-15 min easy jog plus 4-5 min of strides.
2. Birthday Mile: 1 mile on a track, flat out (aim for under 4:30).
3. Cool-down: 5 min easy jog, then stretch.
4. Optional 20-mile shoe test: after the mile, run 20 mi at conversational pace (around 10% slower than race pace) to see how the Boston 10 handles distance.

Practical tips:

• Track splits (or have a drone or pacer do it) to find where you can gain time.
• New to spikes? Do short repeats first.
• Set target mile pace and 20-mile pace in the Pacing app.

Closing note: warm up properly, run the birthday mile, and take the Boston 10 for a 20-mile test. Adjust paces in the Pacing app to your fitness.

References

• Birthday Mile + Adidas Boston 10 Twenty Mile Test Run - YouTube (YouTube Video)