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December 26, 2024

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

Location:

St. Petersburg,FL,

Member Since:

Dec 30, 2014

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 3/8/14 - Armadillo Run - 15:58
10k - 2/7/15 - BDR, Safety Harbor - 33:17
15k - 2/21/15 - Gasparilla - 51:05
1/2 - 12/14/14 - Holiday Halfathon - 1:13:31
Marathon - 10/04/15 - Twin Cities - 2:38:46

Short-Term Running Goals:

2016 Races

Clearwater Halfathon - Jan 11
Donna Hicken Marathon - Feb 14
Gasparilla 15k - Feb 20
Florida Beach Halfathon - Mar 6
??? Chicago Marathon ???

Long-Term Running Goals:

Find balance. Run with my girls. Break 15 in the 5k.

Personal:

Born in 1973 in Southern California.

Ran in high school for Arcadia. They have a famous cross-country team now. In my day, we were famous for dodging our coach during runs.

Over the next 15 years I ran very little, but life was awesome. I lived mostly in Northern California, where I met my wife. We moved back to her native state of Florida in 2005, where I gradually started running more seriously.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Fri, Aug 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	5.00	0.00	19.00

AM: 13 miles. 2 warmup, 10 mile wave tempo in 58:55, 1 cooldown.

Goal of the workout today was alternating miles at 4% above MP, 4% below, which works out to 6:10 / 5:40.

6:09 / 5:38
6:09 / 5:40
6:06 / 5:40
6:09 / 5:38
6:09 / 5:36

PM: 6 miles easy with Quint.

Comments

From Jason D on Fri, Aug 28, 2015 at 07:19:00 from 68.80.27.222

Yes, sir! I will sometimes do a 10k wave tempo alternating ks @ HMP then recovering at MP 10 days out from a marathon. It's not easy.

I like that this version gets you some volume at paces we don't typically train at or at least not in the same workout. You also knocked out a 10-mile tempo at marathon pace the hard way :-)

I'll steal this if I get ambitious and want to break away from my steady diet of 8 mile MP down to steady state pace.

From Drew on Fri, Aug 28, 2015 at 13:58:45 from 173.171.218.92

Hey Jason, here's where I stole it from: http://maximumperformancerunning.blogspot.com/2013/04/my-secret-weapon-threshold-workout.html

This was my first time doing the "AT" version. My track club runs a variant of the LT wave tempo similar to yours...4-6 miles alternating 10k and MP every 1/2 mile. Personally, I find that harder than today's workout.

Another thing I found interesting- I did steady 10 mile MP tempo a couple weeks ago and found that slightly harder than this approach with faster and slower miles alternating. I'm sure there's a breakeven point (probably very shortly after 10 miles) that would make pacing like this a Bad Thing.

From Jason D on Fri, Aug 28, 2015 at 16:50:21 from 68.80.27.222

Thanks. I just put the 5 mile version on schedule as one of my LT workouts. Trying to work on longer efforts at LT this buildup rather than just doing mostly 1 and 2 mile repeats, which have served me fine in the past but I want to run a sizable half PR, which should also help me run a sizable marathon PR when I combine the longer LT stuff with my marathon specific stuff.

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