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April 29, 2024

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Location:

Salt Lake City,UT,

Member Since:

May 22, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5k - 16:40 (2014 SLCTC Winter Series)

Half - 1:15:26 (2014 Canyonlands)

Full - 2:34:17 (2014 Boston)

Long-Term Running Goals:

Stay in shape

Personal:

Married with sons ages 8 and 4

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrell Road Glove Lifetime Miles: 92.47
Brooks Defyance 3 Lifetime Miles: 670.34
New Balance MR 1400 (2) Lifetime Miles: 469.02
Brooks Cascadia 7 Lifetime Miles: 552.10
Saucony Fastwitch 6 (Orange 10.5) Lifetime Miles: 238.47
Saucony Ride 5 Lifetime Miles: 270.14
UA Cold Gear Rubber Lifetime Miles: 398.72
Kinvara 5 Test Lifetime Miles: 537.10
Asics Hyper Speed 6 Lifetime Miles: 128.90
Kinvara 5 (May 2014) Lifetime Miles: 464.01
Altra Loan Peak 1.5 (free) Lifetime Miles: 109.83
New Balance RC 1400 Lifetime Miles: 414.63
Brooks PureFlow 4 (June 15) Lifetime Miles: 380.33
PT Lifetime Miles: 14.00
Brooks Launch 7 (9-15) Lifetime Miles: 234.59
Treadmill 2016 Lifetime Miles: 38.39
Brooks Cascadia May 2015 Lifetime Miles: 120.74
Treadmill 2017 Lifetime Miles: 3.10
Wed, Mar 20, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.004.750.0011.50

2x10x400 at 5k-10k pace with 1 minute active recoveries and full recovery between sets. 

I was home and jogged to West High. I decided to do 80 seconds per since this was much easier to track on the watch. Went:

  • 1:19.9
  • 1:18.9
  • 1:19.4
  • 1:19.0
  • 1:20.7
  • 1:20.5
  • 1:20.1
  • 1:22.3
  • 1:21.3
  • 1:23.2

4 minute recover with walking, jogging, water 

  • 1:20.9
  • 1:19.6
  • 1:19.3
  • 1:20.4
  • 1:22.8
  • 1:19.9
  • 1:22.4
  • 1:19.9
  • 1:19.2
  • 1:17.6

Felt good. A little gassed on the last one. 3.3 mile warm, 1.2 cool then 12 minutes on the elliptical since it started raining. Light intermittent rain and a little wind during the work out.

Total of 96 minutes with warm and cool including elliptical. 

New Balance MR 1400 (2) Miles: 11.50Elliptical Miles: 0.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RileyCook on Wed, Mar 20, 2013 at 16:07:27 from 132.3.57.79

That's a great workout. Nice work.

From Josh E on Wed, Mar 20, 2013 at 16:38:28 from 166.137.119.19

Thanks. I was looking forward to this one. I have felt fresh for my big workouts with no easy running lately. Hopefully I can do sub 5:30 miles at Running of the Leopards on Saturday.

From RileyCook on Wed, Mar 20, 2013 at 16:48:38 from 132.3.57.79

I think that's very doable for you; it's a fast course.

I ran it two years ago and ran 14:56 and my next fastest 5k that year was 15:36 (which I thought was a way better effort too). So it was 40 seconds faster for me than a pancacke flat course.

It was over a minute faster than all my other 5ks that year.

Just don't be scared of fast splits, trust your effort level instead. I look forward to seeing how you do!

From Josh E on Wed, Mar 20, 2013 at 18:03:20 from 166.137.119.15

Trusting effort is scary for me because I am always afraid of a spectacular flameout at the end. I think I am just starting to understand what 5k effort feels like due to all the recent racing. Thanks again Riley. Your encouragement means a lot.

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