Relentless

December 25, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesHolt's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
20062007200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

Location:

Dogtown,Ut,

Member Since:

Jan 02, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs: 2:26:29 marathon @ St.George '14; 1:09:55 1/2 mar. '08; 31:00 10k '07

Short-Term Running Goals:

Love running now.

Long-Term Running Goals:

Love running forever!

Personal:

My perfect day would include a run through the desert, time with my wife and girls, tasty homemade meals, and a nice nap in the middle.
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adios Lifetime Miles: 512.25
Rocket 2 Lifetime Miles: 109.00
Kinvara Grey Lifetime Miles: 222.00
Vazee Pace Lifetime Miles: 437.75
Pace Blue Lifetime Miles: 231.75
Boston Lifetime Miles: 520.25
Peg Green Lifetime Miles: 544.00
Speedgoat Lifetime Miles: 325.00
Peg Purple Lifetime Miles: 509.50
Ravenna Lifetime Miles: 525.50
Barefoot '18 Lifetime Miles: 6.75
Levitate Lifetime Miles: 419.50
Peg NOP Lifetime Miles: 380.00
Peg Blue34 Lifetime Miles: 408.25
Solar Glide Lifetime Miles: 210.00
Levitate Black Lifetime Miles: 83.75
Mon, Apr 27, 2015
Total Distance
9.75

AM - 9.75 Twix/AC. Got up and took the beast out and then around DI before practice (moved it back to 6:30 as we taper). Then the team got almost to Arctic Circle. I felt good. Have been massaging my right achilles which is about the most painful thing I've experienced (not really, but pretty dang bad). Hopefully it can break up some crap and generate some blood flow to heal it up. (Riders 184.5)

Wave Riders Miles: 9.75
Comments
From Connor Baller on Mon, Apr 27, 2015 at 21:34:45 from 74.81.232.157

am I allowed to know more about this cosmin run? What is the stuff for each 60 seconds?

From Holt on Tue, Apr 28, 2015 at 21:39:29 from 67.2.226.123

So the Kosmin is a 1500m predictor (and I just convert it to a 1600). It is good to do when you want a current state of fitness without an all out race effort; more of a very hard workout. So you go 60 secs as hard as you can and mark where you end. Then 3 min rec. then another 60 hard starting from where you left off. Mark end again. And recover 2 mins. Then a 3rd 60 hard, mark end; 1 min rec. and 1 last 60 hard. When you finish, you measure the distance you covered. Finally, online you put it in a calculator and it gives you the times. I use the calculator at brian mac (he is some sort of online coach).

Anyway, long explanation, but I find it to be a pretty accurate predictor of current fitness. It might shoot out a little quick for the inexperienced or those who aren't super brave in racing. But even then, i try an emphasize that you really could do it if you went after it.

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.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: