Elite Jogging For Dummies

May 05, 2024

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Location:

Salt Lake City,UT,USA

Member Since:

Jul 23, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).

Short-Term Running Goals:

Compress six months of marathon training into six weeks.

Long-Term Running Goals:

Stay curious.

Personal:

I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Tue, Apr 17, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
3.50	0.00	3.50	0.00	0.00	7.00

Black Sheep workout at Sugarhouse Park/Highland track. I was extremely concerned about running the workout because of the new pain in my right interior quad. The warmup around the park went fine though so I thought I would test it out on the track a bit. We ran 4 x 100m strides and then an 800m of speed changes. The meat was 5 x 1000m w/ 200m recoveries which has a certain elegant simplicity and is not too harmful the week of a race. I started these cautiously, still convinced I wasn't going to finish the workout, but I kept going and only having 5 to do was comforting. Times were 3:30/3:29/3:28/3:26/3:20. Since the pace was modest, each interval felt better than the one before it. The quad held up fine--not great, but fine. Then we did another 800m of speed changes, followed by an easy cool down around the park.

Comments

From Nick on Tue, Apr 17, 2007 at 17:51:35

Nice workout Chad! These are the types of workouts that really seem to help me. I think that the value of threshold miles are far underestimated (often overshadowed by the over-rated V02max stuff). They give you a good workout, and enhance both your speed and aerobic ability. Nice job!

From Brent on Tue, Apr 17, 2007 at 19:08:13

Chad, what are speed changes for the 800m? Also, is this threshold pace your 5K race pace? It seems like quite a tough workout if 5K race pace. I am looking for the best bang for my hard running buck. Given my age, usually 1 real tough workout takes two days of easy running after to recover.

From Chad on Tue, Apr 17, 2007 at 19:24:19

Thanks, Nick. I enjoyed running the 1000s, nice change from 800s.

Brent--The speed changes are just easy on the curves, accelerating to a fast pace on the straights.

The pace on the 1000s was in the 5:30 range which is close to 5k race pace for me. Much easier not to have to keep going after the 1km mark, of course.

From Chad on Tue, Apr 17, 2007 at 19:26:19

Brent,

By the way, you are welcome to come out and join the Black Sheep crew for a Tuesday workout if you like. I know you know John Straley and he's a regular out there. Just send me your email address and I can put you on the list.

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