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April 27, 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

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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
Thu, Sep 26, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.116.210.000.009.32

2x5k@ MP, 2k up, 2k down, 1k recovery between. Wasatch out and back. Last workout.

First 5k splits were 6:00 (120 ft down), 6:08, 6:06 and 6:22 for the last bit slight uphill. 18:51 total with net downhill of 80 feet. 18:51 5k.

Second 5k splits were 5:58, 6:08, 6:22 (150 ft up) and 5:44 for the last bit downhill. 19:04 total with net uphill of 80 feet.

Felt strong the entire time, but was working to get up that last long hill behind the zoo. I am starting to learn to separate my breathing from my legs. Just because my breathing is hard on a hill, it doesn't mean I have to slow down if my legs still feel snappy. 61:23 total with about 700 ft up.

Saucony Fastwitch 6 (Orange 10.5) Miles: 9.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RileyCook on Thu, Sep 26, 2013 at 14:54:15 from 132.3.57.78

Very nice last workout Josh! Wrap up that STG training and put a bow on it! I hope you're excited, because I think you are in for a fast one.

From Josh E on Fri, Sep 27, 2013 at 10:26:06 from 205.235.104.4

Thanks Riley. I can't wait to see your big breakthrough next Saturday. Your training has been great. I know taper is becoming kind of a swear word but I noticed how few miles you did in the week leading up to the TOU half. Are you planning a nice cutback next week?

From RileyCook on Fri, Sep 27, 2013 at 10:30:40 from 132.3.57.79

Yeah I think I will follow what I did for TOU somewhat closely, but instead of 6 miles of MP, I will only do like 2-3. And I won't do as much on Thursday and Friday next week as I did the week of TOU (Maybe 5 and 2-3).

That week (TOU), I really didn't plan on that much of a cutback. But my legs were just dead all week, so I listened to them and backed off. It obviously worked out very well.

I think cutting back a lot will help you more than hurt for next week. I barely ran any volume the week I won SLC Half either.

I think tapers are still important, it's just the length of them that has come into question for me.

From Josh E on Fri, Sep 27, 2013 at 10:39:24 from 205.235.104.4

I think you are getting it right this time. Taper madness is taking its toll! I am guessing there will be some fun comment strings next week.

From Matt Poulsen on Fri, Sep 27, 2013 at 12:53:52 from 66.7.112.65

Nice workout, Josh! You are ready.

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