Elite Jogging For Dummies

May 07, 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, Sep 19, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
4.00	5.25	0.00	0.00	0.00	9.25

East High track workout. Another "ladder" workout on the schedule today.

Ran 1 mile warm-up followed by 4 x 100m strides.

The plan was then three sets of the following: 1 mile/800m/400m at 5:35-5:40, 2:35-2:40 and 73 seconds respectively. All with 400m recoveries between each interval.

Here's how I fared:

Set 1:

1 mile: 5:38

800 m: 2:41

400 m: 73sec

Set 2:

1 mile: 5:30 (too fast)

800 m: 2:41 (paying the price)

400 m: 73 sec

Set 3:

1 mile: 5:37

800 m: 2:37

400 m: 75 sec

The second set was very tough. I really blew it on the mile. I came through 1200m in 4 minutes flat and had to slow down substantially so I wouldn't blow the rest of the workout. That sort of creamed my momentum and form in the 800, though I recovered in the 400m.

The last set was fairly solid, but not great. I thought I was going to nail 73 again on the 400m, and was surprised I was 2 seconds off the pace. Oh well, it was steady and I held my form. I briefly considerd doing another 400m to get the pace right but thought better of it.

One mile cooldown at the end.

Comments

From Superfly on Tue, Sep 19, 2006 at 10:01:46

Again- very impressive speed workout.

From Sasha Pachev on Tue, Sep 19, 2006 at 11:07:26

I find it odd that there is such a huge difference for you in this type of workout between the mile and the 800 while you do quite well in a half-marathon. Also, quite a bit of a difference between 400 and 800. Ideally, all those should be done at nearly the same pace in this type of a workout.

I wonder what that means. Possibly that your body does not quite know yet how to deal with VO2 Max pace. In theory, that can be fixed with brutal VO2 Max intervals, like 20x400 with 200 recovery at the fastest pace you can steadily hold throughout the workout.

From Chad on Tue, Sep 19, 2006 at 12:05:45

Sasha--I am not quite sure what you mean by a "huge" difference. In other workouts, I have not yet had much of a problem holding the sub 2:40 800 splits. In this workout, I think I was just not concentrating when I should have been, and a little conservative as I'm still recovering a bit from the weekend. Anyhow, I don't think I'll be doing 20 x 400m between now and St. George, but maybe another time soon.

From Sasha Pachev on Tue, Sep 19, 2006 at 13:07:08

Chad - here is why I say "huge": you and I run roughly the same amount of mileage, and have roughly the same amount of endurance going from 5 K to half-marathon. The difference is in the 5 K speed, but that is not relevant for the following comparison. If I were doing this workout, I would hit the mile in about 5:00 - 5:05, 800 in about 2:26-2:28, and the 400 in about 69-70. Thus, going from the 400 to 800 I add 4 seconds per lap, and from the 400 to the mile 6 seconds per lap. I would anticipate Josh Stephen, Steve Ashbaker, Nate Hornok, and other runners in the same bracket having the same difference in splits.

For you, it is 5 seconds per lap from 400 to 800 (somewhat normal) and 10 seconds per lap from 400 to the mile (abnormal).

Definitely hold off the brutal VO2 Max work until after St. George. However, after you have recovered, see if you can get one of the runners mentioned above to do those with you, and ask them to do their best to run you into the ground, but stay in contact. I think you have a potential to run at that level after some conditioning, and soon enough you'll be running local 5 Ks in under 16:00.

If you want to come to Provo sometime, I'll be happy to do it too.

From Chad on Tue, Sep 19, 2006 at 13:29:56

Thanks for the comments, Sasha, and the encouragement. I see your point about the difference between 400-800-mile, and I'll keep that in mind for similar future workouts. And maybe one of these days maybe we can hook up and you can run me "into the ground," as you say. That sounds like fun :)

From Brent on Wed, Sep 20, 2006 at 18:15:34

Chad, good luck at St.George, it will be interesting to hear everyone on the blog about St. George. Also, I am not quite sure on all the workout stuff. Sasha is quite an expert on this. It seems I could make some improvement if I knew the right workouts for these old legs. B of BS Rools out

From Chad on Wed, Sep 20, 2006 at 21:02:06

Brent,

I'll post on your blog.

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