Trying to improve my running

January 02, 2026

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Location:

Tucson,AZ,United States

Member Since:

Nov 05, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

-5K 21:05 TWS 5K 11/16/2013

-10K 45:57 5/2013

-Half: (split from 2nd half of SGM 2013) 1:39:40

-Marathon (2013 SGM) 3:26:07 Official chip time 3:29:30 (had to take a 0.75 mile detour to get my watch).

-Survived Speedgoat 50K 2013 (Time 9:59:51)

Short-Term Running Goals:

Attempting to complete half ironman triathlon.  I've done a decent amount of running but not much else for a while.

Long-Term Running Goals:

Stay healthy and happy.

Run everyday forever.

Personal:

married with kids trying to inspire the family to be healthy and active daily.

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
New Balance 1210 #3 Lifetime Miles: 117.56
Saucony Kinvara 4 Lifetime Miles: 259.66
Vertical Feet 2015 Lifetime Miles: 909.00
Off Road 2015 Lifetime Miles: 7.50
Tue, Jan 24, 2012
Slow milesFast milesTotal Distance
1.372.003.37

Today I want to work on speed a bit more. I didn't have a lot of time so I tried a variation on Jared's workout. I did 0.5 warm-up and then 0.5 mile fast runs with ~90 sec active rest in between for 4 sets and then 0.5 mile cool down. I was shooting for a pace of 7:50/mile on the 0.5 mile "sprints". My splits were:

1 4:01 for 0.51 miles average pace 7:51/mile

2 3:54.4 for 0.49 miles average pace 7:59/mile

3 3:55.7 for 0.5 miles average pace 7:53/mile

4 4:01.7 for 0.5 miles average pace 8:04/mile

Weight: 0.00
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