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:

TheMr.K

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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

Mon, Aug 20, 2012

Slow miles	Fast miles	Total Distance
1.74	1.10	2.84

First attempt at real sprint intervals. I have done 0.5 or 1 mile at a tempo pace in the past but I was trying to do these at sprint pace. I don't have a track anywhere near my house so I did these on a pretty flat road right by my house. My pace for the 3 0.25 mile sprints was 6:02, 6:13 and 6:19. I would like to get that down closer to a 5 min/mile pace. Here are my splits:

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
Summary	22:48.9	22:30.0	2.82	8	16	8:06	7:59	1:36	147	172	346
1	7:33.2	7:30	0.96	8	16	7:53	7:49	4:18	138	157	108
2	1:40.5	1:39	0.28	0	0	6:02	5:57	4:45	151	166	25
3	2:35.1	2:31	0.28	0	0	9:06	8:52	8:11	139	165	34
4	1:34.2	1:31	0.25	0	0	6:13	6:00	4:50	154	168	24
5	2:13.5	2:11	0.23	0	0	9:48	9:37	8:20	152	163	37
6	1:35.1	1:30	0.25	0	0	6:19	5:59	5:11	161	172	26
7	5:37.3	5:38	0.57	0	0	9:55	9:56	7:50	155	172	92

Altra Instinct Miles: 2.84

Weight: 0.00

Comments

From TheMr.K on Tue, Aug 21, 2012 at 15:30:32 from 168.179.185.33

Sasha, the guy that set up this whole blog, told me that the key to faster intervals, aside from more practice at them, is more consistent distance. After looking at my blog, he told me that I should be trying to run 7 miles a day and 14 on the weekend and doing some of those miles at tempo. Then, after a while, start sprinting again.

just a thought.

From TheMr.K on Tue, Aug 21, 2012 at 15:31:10 from 168.179.185.33

But nice job on those splits. I'm pretty close to 1:30 for a 400 myself. Or at least I was until I injured myself.

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