Kendall

October 31, 2024

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201220132014
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Location:

Orem,Ut,

Member Since:

Apr 29, 2012

Gender:

Male

Goal Type:

Other

Running Accomplishments:

31 Ultra Finishes

Personal Records:
100 M:  17:52*   Pony Express (2011)
100K:   11:06     Antelope Island (2010) (faster 100k on PET 100)
50 M:    7:23      Pony Express 50 (2013)
26.2:     3:00:03  Big Cottonwood Marathon (Sept 2013)
13.1:     1:27:22 St. George (Jan. 2014)
* Top 100, 100-Mile Times (2011) (#80), UltraRunning Magazine Year in Review
Race Director: Thanksgiving Point Half Marathon

Short-Term Running Goals:

Attempting the Rocky Mountain Slam:

  • Bighorn 100 (June) 
  • Hardrock 100 (July)
  • Wasatch 100 (Sept)
  • The Bear 100 (Sept)

Long-Term Running Goals:

Goals:

  • Rocky Mountain Slam
  • FINISH Hardrock (wasn't pretty but got a finish)
  • Wasatch < 25 hrs.

 

Personal:

6 Awesome Kids

Thanksgiving Point: Director of Food Services & Retail / Race Director Thanksgiving Point Half Marathon

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Cascadia 7 (1) Lifetime Miles: 571.21
Brooks Cascadia 7 (2) Lifetime Miles: 489.01
Other (Old) Lifetime Miles: 45.00
Brooks Cascadia 7 (3) Lifetime Miles: 658.26
Brooks Cascadia 7 (4) Lifetime Miles: 561.85
PureFlow 2 Lifetime Miles: 374.50
Brooks Cascadia 7 (5) Lifetime Miles: 394.01
Brooks Launch Lifetime Miles: 389.42
Brooks Pure Grit 2 Lifetime Miles: 241.21
Cascadia 8 (red) Lifetime Miles: 232.99
Cascadia 8 (Black) Lifetime Miles: 325.96
Cascadia 8 (Black II) Lifetime Miles: 339.05
Brooks Glycerin 11 Lifetime Miles: 342.90
New Balance 1400 Lifetime Miles: 175.77
Brooks Cascadia 9 Yellow & Red (1) Lifetime Miles: 421.20
Altra One2 (squared) Lifetime Miles: 6.00
Brooks Pure Flow (red) Lifetime Miles: 188.97
Lone Peak 2 (prototype-yellow) Lifetime Miles: 29.80
Brooks Cascadia (9) Black/Red Lifetime Miles: 231.10
Brooks Pure Flow 2 (red) Lifetime Miles: 78.10
Brooks Cascadia (9) Black/Red II Lifetime Miles: 342.06
Pure Grit 3 (Red) Lifetime Miles: 235.36
Total Distance
5.50

Speed work on the track.

2 mi WU

.25 x 8 with half lap rest/walking: 5:50, 5:37, 5:43, 5:36, 5:55, 5:39, 5:27, 5:04

1.5 mi CD

I don't know what the hell I'm doing when it comes to speed work. Anyone have suggestions?

Brooks Cascadia 7 (3) Miles: 5.50
Comments
From Jake K on Fri, Nov 16, 2012 at 18:30:13 from 67.177.11.154

You're on the right track... generally aim for 2-3 miles worth of total faster reps, with about 1/2 the distance as recovery.

So sessions like 8-12 x 400m w/ 200m recovery, 4-6 x 800m w/ 400m recovery.

200m fast / 200m jog x 12 is another good one for getting the legs used to running quicker w/out beating them up too much.

From Kendall on Fri, Nov 16, 2012 at 22:01:40 from 208.54.4.212

Jake: Thanks for the direction. Might I ask at what % effort are those 400's/800's. Measured by effort or HR.

From RileyCook on Sat, Nov 17, 2012 at 10:52:27 from 65.130.78.234

Speed can vary alot depending on what your goal is. I will try to alternate workouts with some geared toward 5k, 10k, half, and marathon.

If you're looking to improve your 5k speed, you'll want faster intervals with a bit more rest (probably one to one ratio on time)

If you want to improve your half marathon speed you'll want to run a bit longer intervals with less than one to one rest (or as Jake mentioned with a jogging rest also called a float).

Some of my favorite workouts are 20x400 meters with 1:30 rest for 5k speed.

10x1,000 meters with 1:00 rest for 10k-half speed.

And I like fartlek workouts where I'll do 2-4 miles at a time alternating every quarter mile between 5k pace and marathon pace (or slightly slower than MP). I do about three sets usually.

Hopefully that helps or gives you some ideas. There are so many options available you just got to find what you like.

From Jake K on Sat, Nov 17, 2012 at 18:13:06 from 67.177.11.154

I never really use HR as a guide. Like Riley said, I'll kind of base the workouts on goal race paces. But since you don't really have any recent races under 50 miles, I would just go by perceived effort. Err on the side of starting easier and finish the workouts strong. After you do a couple sessions, you'll start to get an idea of what paces to shoot for.

From Kendall on Sat, Nov 17, 2012 at 18:14:53 from 208.187.252.10

Riley: Thanks for taking the time. One thing that I've already started doing (based on this blog) is making the middle miles count. Typically I run around the same pace from start to finish (on the flats). I'm now warming up, speeding up in the middle and going into a cool down.

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