What lies within

May 09, 2024

15% off for Fast Running Blog members at St. George Running Center!

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, Nov 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	3.50	11.00

TRACK WORKOUT

Met Brandon, Scott and Spencer at Lehi track for oval fun. 4 up 3 down. 2 laps of straight-aways. Brandon and I wanted to do 800s, Scott proposed 6 with even time standing rest.

6x800m (2:23, 2:23, 2:23, 2:24, 2:23, 2:17) with equal time standing rest
2x200m (:30, :28) with 200m active recovery

Felt pretty good. I hit the last 300 of the last interval pretty hard. Oxygen debt!

Everybody else looked good. 40º morning with no wind, can't really ask for better conditions.

FastTwitch 6 Miles: 7.00	Blue Pegasus 30 Miles: 4.00

Night Sleep Time: 0.00	Nap Time: 7.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Comments

From Jake K on Wed, Nov 20, 2013 at 12:26:48 from 199.190.170.31

Nice work. Gotta take advantage of these kinds of days while we still can. Your speed on these longer reps is really looking good.

From RileyCook on Wed, Nov 20, 2013 at 13:12:15 from 172.56.17.25

Nice work.

So don't take this the wrong way, but do you guys just show up without a real plan other than you know you want to go hard? It kind of reads that way. Not that there's anything wrong with that, you'll still get a good workout in.

But I think you get a bit more fitness when you plan a whole cycle out (say 8-10 weeks). Plan what to run and what pace and plan on increasing fitness as you go throughout the cycle. I think that helps a lot and yields better results than just randomly selecting workouts and paces. I have a reason behind every workout and pace. I try to mix in all workout types to work all systems and I plan it all out in advance and modify as I go if needed.

When I started doing this as opposed to just deciding last minute to do some 400s or miles, I started really seeing gains in my fitness. Just a thought...maybe you guys already do it and I misinterpreted your post.

From Matt Poulsen on Fri, Nov 22, 2013 at 08:55:20 from 174.52.216.185

Looking good, Mike!

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