What lies within

November 05, 2024

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Location:

Lehi,UT,United States

Member Since:

Dec 03, 2012

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

PRs

Aided

5k - 14:58 (Big Cottonwood 5k 2013)
10k - 32:14 (Deseret News 10k 2013)
Half - 1:09:07 (AF Canyon Half 2013)
Marathon - 2:25:22 (St. George Marathon 2013)

Unaided

400m - 48s
800m - 1:52.1s
5k - 15:59 (Solo Track Race 2013)
4M - 20:06 (Earn your turkey race 2013)
Half - 1:14:11 (St. George Half 2013)

Long-Term Running Goals:

Find my limits

Personal:

Married to Ashley and we have 6 children.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Mizuno Universe Lifetime Miles:						118.80
Bare Foot Lifetime Miles:						8.80
Minimus Green Lifetime Miles:						67.80
Hoka Lifetime Miles:						521.60
Type A6 Lifetime Miles:						98.00
Lunar Racer 3 Lifetime Miles:						247.30
Kinvara 4 - Blue Lifetime Miles:						344.90
Provision 2 - Green Lifetime Miles:						426.15
NB 1400v2 Lifetime Miles:						130.00
Hoka Contact 2 Lifetime Miles:						243.46
Asics Clod Hoppers Lifetime Miles:						157.55

Tue, Feb 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	6.20	0.00	14.20

With the nasty weather I decided to head to the Oval for my workout.

4 miles warmup. 10 x 1K with about 350m active recovery (between 1:45 and 2:00 mins).

Splits: (3:13.4, 3:13.4, 3:12.5, 3:14.5, 3:14.0, 3:14.6, 3:13.9, 3:14.8, 3:14.5, 3:08.4)
Average: 3:13 (5:11 pace)

2 miles cooldown. 1:36 for the whole run.

The first 6 were pretty easy. Last 4 got harder but still controlled. I'm happy with the workout. I was pretty beat at the end but there was still a little gas left in the tank. I could have done a few more. The 1K isn't exactly marked at the Oval so I had to estimate a little...it was pretty close. Hit the 800m mark between 2:32 and 2:36 on each of them.

Mizuno Cursoris Miles: 6.00	Mizuno Universe Miles: 8.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From RileyCook on Tue, Feb 26, 2013 at 09:44:21 from 132.3.57.82

Solid workout Mike. To give you some comparison and to show you where your fitness is headed...

I did 14x1,000 meters back in July 2011 at 3:12 average with 1 minute inactive rest. And my half marathon time one week later was 1:11:12 at Hobbler Half.

Your workout is somewhat comparable to what I did back then. So your fitness level is coming along nicely.

I show you the comparison to hopefully give you some confidence in your fitness; hopefully it was helpful and not boring.

From mike⇒nelson on Tue, Feb 26, 2013 at 10:34:16 from 98.202.247.25

Thank you Riley. I appreciate the feedback! 1:11 seems intimidating right now...

Super excited for you this weekend. Go get em.

From SpencerSimpson on Tue, Feb 26, 2013 at 10:37:15 from 69.20.170.106

great feedback Riley...Mike you are headed for stardom. Love the beast mode workout. Incredible to see what you have done this winter...

From RileyCook on Tue, Feb 26, 2013 at 12:47:02 from 65.130.67.114

I bet it does seem intimidating right now (1:11), but that's partially why I wanted to share that workout with you, to help you believe that that good of a time isn't too far off. My recommendation would be to try this workout again in 2 weeks but with less rest and try to match the same pace.

From Matt Poulsen on Tue, Feb 26, 2013 at 17:37:12 from 98.202.242.213

Solid job, Mike!

From Jake K on Wed, Feb 27, 2013 at 08:47:45 from 155.100.226.191

Very nice Mike. Long reps and tempo runs are the ticket. 1:11 may seem fast, but like Riley said, you're not as far away as you think.

From bdase on Thu, Feb 28, 2013 at 10:50:01 from 67.214.231.170

Awesome workout Mike!

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