Bret

December 22, 2024

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38 (High School)

2 Mile - 10:12 (High School)

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

Half marathon - 1:25:18 (Deseret News 2013)

Completed all 6 of the World Marathon Majors 2024

Completed each of the 5 majors (NY, Chicago, Boston, London & Berlin) at least twice.

8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)

13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)

Short-Term Running Goals:

~~Sub 3 hour marathon~~

Long-Term Running Goals:

Continue to enjoy running and racing as long as my body permits me.

Personal:

Old guy - (grandfather even) been running for 40+ years.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	91.50	Year:	1815.45

Mon, May 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

AM - 4 miles with about 6 x 8 second striders.

PM - lunchtime workout on the treadmill. 8 x 400 with full recovery - with the exception of the first couple - I pretty much did these at 80-81 seconds or 5:21 pace. This was a good workout for me. Expect to feel a bit sore as this is the fastest that I have run in a while. Normally I would have taken an extra day of recovery after a Saturday race, but I really felt like I had a workout in my legs today - and in hindsight, given that I was able to run these as well as it seems that I did; then I think my result on Saturday was more along the lines of not dialing in the right pace early on and not having done really any speed work in months. And the fact that I was not sore or tired (although I did take yesterday off) I kinda feel like my effort on Saturday was more equivalent to a a short tempo run workout than a race effort. Will do a few weeks of mixing in some more faster turn over/speed work and see how that impacts the next 5k result.

Comments

From jtshad on Mon, May 11, 2015 at 12:27:24 from 141.221.191.225

Great workout.

From Drew on Mon, May 11, 2015 at 12:43:31 from 24.73.66.122

Good self-analysis Bret.

Here's one twist to consider - kind of taking the 5k racing puzzle and coming at it backwards.

I think at the starting line you should know +/- 10 seconds what you are about to run.

I'm not sure if that registers as meaningful on the surface, but implicit in that statement are a couple things:

- You are familiar with running and generating your 5k pace.

- You can run controlled, even splits.

If you get to the line with those things in order, it just comes down to execution. The trick is to take care of those two things.

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