Bret

December 22, 2024

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

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:

Click to donate

to Ukraine's Armed Forces

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

Tue, Nov 30, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	2.00	0.00	6.00

PM - after a long frantic day of work I hit the gym/treadmill for a speed workout. I did an old workout that I had not done in years. Pretty basic - 2 mile warm up then it is an "50/20" run. I run 50 seconds "on" and then 20 seconds "off". With the "on" segments I run at 11.5 mph and then drop it down to 7 mph for the "off" segments at a 1% grade. I do these for 15 mins then a 2 mile cool down. The first few are manageable, but the last few really become challenging. Was really pleased with the workout, but then disappointed that the gym shut down the front desk where I wanted to buy a protein shake and gatorade for the drive home.

Comments

From Rob Murphy on Wed, Dec 01, 2010 at 15:00:51 from 205.127.70.66

Fabulous workout!

Jack Daniels advises always running at 1.5 to 2 % on the treadmill to account for wind resistance and more closely simulate actual running. I usually do 1.5 but have recently jacked it up to 2 about half the time.

From Bret on Wed, Dec 01, 2010 at 15:59:56 from 64.128.133.66

Ok ok...so I need to man-up to 2% is what you are sayin?

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