dedication, perseverance, self-discipline

Week starting Dec 30, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJeffmc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

Jan 01, 2008



Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon


I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

Miles:This week: 0.00 Month: 0.00 Year: 8.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Total time of 67:00

TLDR:  6 reps run fartlek style (not timed) but all likely no more than 60 seconds in length.  Recovery was whatever felt good and lined up well with the terrain.

Full Version:  I have felt somewhat tired the last few days, but I still wanted to run a speed workout today.  The plan was to run some shorter reps, so I still did that as planned but I did not time the reps or the recovery in an effort to keep the workout a little easier.  It was also 5 degrees during the run this morning while my phone said that it "felt like" -4 so I was even more motivated to not track splits as doing so would require removing my hands from inside my coat sleeves.

I ended up starting the first rep close to 3 miles into the run, running a total of 6 reps.  I kept the intensity fairly high and would run until I started to feel like the pace was getting uncomfortable, and then try to maintain that pace for just a little longer.  The recovery was also untimed, and I would just run easy until I felt fully recovered and ready to run another rep.  I am guessing that recovery averaged anywhere from 1-3 minutes per rep.  After finishing all of the reps I ran back to the house to use the bathroom, arriving around the 53:40 mark of the run, and following my bathroom break I went back out to finish the last 13+ minutes of the run.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Debt Reduction Calculator
Featured Announcements