M'kay

December 28, 2024

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

Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest.

2013 Races:

Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
Yakima Skyline Rim 50K (4/21) - 7:16:20
Grey Rock 50K (5/13)
White River 50M (7/27)
Cascade Crest 100M (8/24-25)

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Stinson B Lifetime Miles:						982.34
Hoka Stinson Evo Lifetime Miles:						452.95
Altra Provision Lifetime Miles:						139.73
Altra Torin Lifetime Miles:						380.08
Hoka Bondi 2 Lifetime Miles:						706.15
Hoka Mafate 3 Lifetime Miles:						81.12

Wed, Feb 03, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.03	4.00	0.00	0.00	7.03

LM warmup (10 reps), 7.03 miles in 51:10, 7:16/mi, HR 151. Stretching.

Weather warmed up enough to melt most of the snow and ice on the roads. Goal was to pace Jim through 6 miles at 6:40/mi pace. Not everything went as planned. First mile was in 6:51 and it had Jim working way too hard; obvious (to me) that he wasn't fully recovered due to travel. Suggested we switch to a mile on/mile off format, so he could get some hard running in while recovering between repeats. 2nd fast mile was in 6:48, still a bit slow, probably because our slow mile was too fast and he didn't recover enough. 3rd fast mile in 6:37....got the rest correct that time. Last mile was in 6:48 for me, a bit slower....mentally harder since we were on the main road and were running into traffic without a shoulder after dark....not ideal. Good MP workout for me and most of the faster miles felt pretty easy.

NB 904 Miles: 7.03

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50

Comments

From Snoqualmie on Fri, Feb 05, 2010 at 11:44:57 from 24.18.192.33

Interesting workout. I have been wondering about the mile on/off method because of the mental struggle I have with speed work. "It's only a mile" might be a good message to get me working harder. I've been thinking of putting that to work in the second half of a long run for example. Eighteen miles with 10, 12, 14 & 16 at MP. What do you think?

From Dale on Sat, Feb 06, 2010 at 20:44:00 from 69.10.215.11

They definitely have their place. My read of Hudson's book says you should work from fewer/shorter/faster reps into more/longer/slower reps. Maybe early in a marathon training buildup, sprinkle 15 x 1 min MP, 1 min easy, into a long run. Increase that to 10 x 90 sec MP, 90 sec Easy a week or two later. Progress towards longer segments/more total MP running where it makes sense perhaps?

If you struggle with long repeats like I do, these are definitely easier on your psyche, and some is much better than none!

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):