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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Slow milesFast milesTotal Distance
6.503.009.50

My schedule had 6X600 today but it is too hard to map out 600 meters on the road so I turned it into 6X1/2 mile (did the same thing a couple of weeks ago).  I checked my 1st mile warm up split and noticed that my Garmin was dead.  Ran back home, got my watch and ran to an area where I have the quarter mile markers memorized.  Ended up with a 3 mile warm up.  Didn't expect to have a whole lot of energy after Saturday's long run.  Here are the splits:
 Repeat Time Note
 12:47 Gravity assisted (first 1/4 1:15)
 2 2:54 
 3 2:58Considered stopping at this point 
 4 2:53 
 5 2:51Felt the most comfortable on this one 
 6 2:58 
 Average2:54 (5:47/mile)
 

I started too fast during the first 3.  Once I got a better feel for the pace, I was able to run the last 3 much more comfortably.  I guess I rely on my Garmin too much for pacing information.  It was probably good to go Garminless.  I jogged for 2:30 between each which I figure is close to 1/4 mile.  Finished with an easy 2.25 mile cool down

Total Time: 1:12:54 (7:40/mile)

Comments
From Sasha Pachev on Thu, Mar 01, 2007 at 09:32:08

Good work. Now I'd be curious if you can do 3x1 mile in 5:50 each with 400 meter jog recovery. Once you are there, try cutting down the recovery to 200 meters. Then make it 2x1.5 at the same pace, 400 recovery, then 200 recovery. Then get into a good 5 K race and see if you can do 18:20. The reason to focus on the 5 K - I believe your 5 K is holding back your marathon to a great extent. Your 5 K performance also does not match your top 100/200 meter speed - according to McMillan calculator you should be running it in 18:10.

All of those things point to an underdeveloped threshold.

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