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June 19, 2021

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Member Since:

Feb 27, 2006



Goal Type:


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.






Miles:This week: 5.00 Month: 55.70 Year: 393.50
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM-4 miles on 7th with 4x1:20 on/off equal recovery. (28:17)

About 90 degrees plus again this morning. Experimenting with a drastic taper which is based on a study by East Carolina University. It involves a drastic mileage cut combined with 5k intensity intervals starting at 8x400m and decreasing each day in number as the taper progresses.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
From allie on Mon, Jun 29, 2015 at 13:30:06 from

interesting approach -- i hope it works well for you.

the first time i ever broke 18 in a 5k (after many, many, many attempts), i did two high-intensity, short interval workouts the week leading up to it (15 x 400m and 20 x 1 min reps). it could have just been coincidence, with my fitness being there regardless of what workouts i did, but i like to think it helped me, mostly because i felt like i was more tuned in to the pace and the effort level that i needed to put out throughout the race. that can be hard to calibrate if you are more tuned to high mileage at a lower intensity. it's a big gear shift.

anyway. good luck! i hope you have a great race.

From steve ash on Mon, Jun 29, 2015 at 14:50:49 from

You are probably right Allie.. It may be more a neurological re-programming so to speak. I was doing 70-80 mpw with 2 higher intensity LT-MP type sessions before I stepped down to "just" 50-60 mpw with faster intervals. It may be just the ticket or just a boondoggle.. Who knows.. Either way it's fun to experiment with.

Thanks for your input. Gives me some more confidence in what I'm doing. Hope you and James are doing well down in Dixie:)

From Sasha Pachev on Mon, Jun 29, 2015 at 17:26:12 from

400 repeats in volume at mile race pace have been very effective for a wide range of distances from the mile to the marathon in my experience. From what I felt I believe what is happening is that the distance is just right and the intensity is just right for the body to be forced to learn how to be economical. When you cannot relax the last 150 meters of the interval is very miserable, miserable enough that if you have something (a watch or a training partner) that would not let you slow down, the body advances to the second line of defense which is improved economy. I have noticed a second wind of sorts on the 6th or 7th repetition. All of a sudden the form starts to feel smooth, and you begin to doubt your watch because all of a sudden the same effort gives you times that are 1-2 seconds faster. Then after 4 more repetition it fades. Maybe that would be the right time to stop, but I did more for psychological toughness.

From steve ash on Mon, Jun 29, 2015 at 18:39:49 from

Yes for sure, Interesting.

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