Age is just a number.

April 20, 2024

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

Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

Masters PRs:

17:09-2nd place Masters-

Draper Days 5k (2013)

1:16:58-2nd place Masters-

Utah Valley Half Marathon (2013)

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	404.70
Brooks T-7 Lifetime Miles:						1193.31
Brooks T-7 Lifetime Miles:						1031.20
Saucony Fastwitch A-5 Lifetime Miles:						617.50
Skechers Go Run Lifetime Miles:						496.50
Saucony Kinvara 3 Lifetime Miles:						816.50
Brooks T-7 (used) Lifetime Miles:						1113.00
Saucony Kinvara 4 Lifetime Miles:						542.50
Brooks T-7 Lifetime Miles:						922.90
Brooks T-7 Lifetime Miles:						1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles:						788.00
Nike Pegasus Lifetime Miles:						1008.10
Reebok Running Shoe Lifetime Miles:						442.35
Under Armour Black Micro Lifetime Miles:						463.00

Sun, Apr 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	1.50	3.00	1.50	12.00

AM-12 miles this morning at Liberty Park/Sugarhouse area. Ran a simulation of Jake Ks lactate shuffle workout but started out slower at MP effort and then increased intensity every minute until reaching 5k pace effort in the final minute before the recovery and hardest segment. 8x3/1 minutes with 1 minute jog recovery. Long cool down later.

Brooks T-7 Miles: 12.00

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

Comments

From Jake K on Mon, Apr 28, 2014 at 12:25:44 from 159.212.71.200

I assume you mean you are taking 1 minute b/w the 3 and 1 minute segments? But what about after the set is complete? I hope I made it clear, but I was taking 3 minutes easy/steady after each 3/1 set.

From steve ash on Mon, Apr 28, 2014 at 12:36:24 from 67.161.243.240

Yeah.. I was a little tired this morning:) To clarify I was running 1 min at sub-MP then 1 at 10k-15k, 1 at 5k then 1 min slow jog recovery and the final at mile-5k effort. Then another minute jog before starting over again. But now that you say a 3 min recovery between sets it makes more sense. Nothing like doing a workout incorrectly.. Thanks for pointing that out though.

From steve ash on Mon, Apr 28, 2014 at 12:39:20 from 67.161.243.240

A little faster recovery than just a jog anyway.

From Jake K on Mon, Apr 28, 2014 at 12:40:20 from 159.212.71.199

Not incorrectly at all - just differently :-) I just wanted to make sure you were getting enough rest. But the way you ran the reps, 1 minute was probably enough. A very good session.

My method isn't based on any hard science... it was just something we came up w/ for the set of workouts. Tune back in a few days from now and we'll find out what it accomplished.

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