What lies within

May 11, 2024

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Location:

Lehi,UT,United States

Member Since:

Dec 03, 2012

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

PRs

Aided

5k - 14:58 (Big Cottonwood 5k 2013)
10k - 32:14 (Deseret News 10k 2013)
Half - 1:09:07 (AF Canyon Half 2013)
Marathon - 2:25:22 (St. George Marathon 2013)

Unaided

400m - 48s
800m - 1:52.1s
5k - 15:59 (Solo Track Race 2013)
4M - 20:06 (Earn your turkey race 2013)
Half - 1:14:11 (St. George Half 2013)

Long-Term Running Goals:

Find my limits

Personal:

Married to Ashley and we have 6 children.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Mizuno Universe Lifetime Miles:						118.80
Bare Foot Lifetime Miles:						8.80
Minimus Green Lifetime Miles:						67.80
Hoka Lifetime Miles:						521.60
Type A6 Lifetime Miles:						98.00
Lunar Racer 3 Lifetime Miles:						247.30
Kinvara 4 - Blue Lifetime Miles:						344.90
Provision 2 - Green Lifetime Miles:						426.15
NB 1400v2 Lifetime Miles:						130.00
Hoka Contact 2 Lifetime Miles:						243.46
Asics Clod Hoppers Lifetime Miles:						157.55

Wed, Mar 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	10.00	0.00	0.00	19.00

10 mile AT tempo run this morning.

3m warm up 1m cooldown. Ran on a 2.5 mile loop near my house that is pretty flat (46 ft elevation change over 1.25 miles). Had a steady headwind for the uphill portion, not strong but enough to make that section harder.

Splits: (5:42, 5:50, 5:54, 5:45, 5:56, 5:53, 5:49, 5:57, 5:54, 5:35) 5:48 avg

Splits are fairly inconsistent. Mostly because of the change in wind and incline/decline. Mostly even effort throughout.

PM: 5 easy on the TM. Weights

Kinvara 2 Miles: 14.00	Mizuno Cursoris Miles: 5.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 151.00	Calories: 0.00

Comments

From jtshad on Wed, Mar 06, 2013 at 08:46:17 from 141.221.191.225

Nice tempo workout!

From Jake K on Wed, Mar 06, 2013 at 08:50:44 from 155.100.226.191

Really good Mike. You're going to see huge payoff from making longer tempos like this a regular thing.

From bdase on Wed, Mar 06, 2013 at 10:12:57 from 67.214.231.170

Fantastic :)

From SpencerSimpson on Wed, Mar 06, 2013 at 10:22:00 from 69.20.170.106

very solid. This is the kind of workout that I need more of to get stronger in longer races. 5:48 avg. on your own is awesome. You will kill it on the upcoming events.

From scottkeate on Wed, Mar 06, 2013 at 10:34:19 from 192.150.9.200

Great effort today! 10 miles at tempo alone means you're one tough customer.

From RileyCook on Wed, Mar 06, 2013 at 15:53:46 from 132.3.57.82

Mike your fitness is growing at a fantastic rate right now. It's very impressive. Keep it up and you're in for a great year.

These longer tempo efforts were key for me in raising my fitness level from last year to where it is now.

From mike⇒nelson on Thu, Mar 07, 2013 at 10:26:16 from 199.127.123.162

Thanks folks. Watching some of you do these at my 800m race pace is inspiring!

@Riley Good to hear. This was too hard to just do for fun :)

From Matt Poulsen on Sat, Mar 09, 2013 at 13:16:15 from 98.202.242.213

Nice work, Mike!

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