Welcome

April 29, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Tue, Mar 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.10	8.00	0.00	0.00	11.10

8 at marathon effort. 1.5 up and 1.6 down.

This was during lunch so I made a route that started at Arapeen and Wakara going south around the zoo and to the end of Wasatch at 2300 S. This is a nice Boston simulator other than the 1 mile 150 foot hill from Sunnyside to the start of Wasatch and then another 150 ft 1 mile down. These are miles .7-2.7 and 5.3 - 7.3. 450 ft of total climb and descent for the tempo. Spits were 5:53, 6:02, 5:55, 5:56, 5:55, 5:56, 5:59, 5:56. The slowest miles were those with the most climbing . Felt strong throughout but it was a good effort. Mostly, I was feeling thirsty for the first time in months with the temperature nearing 70 by the end of the workout. 6:31 for the workout just like the Saturday long run but with a slow 300 ft climb back to the office on the cool down.

The intention at Boston if I am feeling good is to go after the hills and keep those miles sub 6 if possible.

I'm pretty sure there was a Trevor Baker sighting on the warm up. He looked long enough for me to look back and I think it was him. If I'd ever met him before, I would've been sure to say hei.

Skechers Go Run 2 (gray/green) Miles: 11.10

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

Comments

From Trevor Baker on Tue, Mar 25, 2014 at 14:28:49 from 155.99.215.141

HAHA yeah you were in the TIMP shirt! I recognized the shirt and thought, man, wish I were running right now. haha Great workout!

From Andrea on Tue, Mar 25, 2014 at 14:44:19 from 72.37.171.52

Don't you think it would be a better strategy to run the hills at an even effort level then be able to take advantage of the downhill miles at the end? Seems like running the hills faster than marathon effort could just leave you with nothing left in the last 5 miles. Just a thought.

From Josh E on Tue, Mar 25, 2014 at 15:10:25 from 205.235.104.4

That is the strategy Andrea - sorry it wasn't clear. Not running sub 6 on the hills but running relatively faster starting on the hills so that the total miles are sub 6. Fast downhill is a big part of that.

From Andrea on Tue, Mar 25, 2014 at 15:33:09 from 72.37.171.52

Got it :) Nice workout today...you are looking strong.

From Josh E on Tue, Mar 25, 2014 at 16:18:48 from 166.216.157.115

Actually, I misread your post Andrea. It is a somewhat risky strategy but it only really shaves off 20 or 30 seconds total. Kevin did it last year, but with more zeal and he paid for it though his quad had also pooped out on him.

To me, feeling good means feeling like I did at St George and going after the A+ plan. So I wait a couple more miles at Boston before changing plans.

From SpencerSimpson on Tue, Mar 25, 2014 at 16:20:06 from 67.137.129.50

great aerobic builder Josh. Very fun to see you where you're at right now. It was hot today. That is a perfect simulator. MIH

From Jake K on Tue, Mar 25, 2014 at 17:03:58 from 199.190.170.29

As girly as Kevin is with his man-pri pants, the best splits to look at for Boston are always the elite women. Scroll down a little over halfway to the 5K splits

http://goo.gl/3aQ8FE

From Josh E on Tue, Mar 25, 2014 at 17:52:14 from 65.130.223.132

Poor Yolanda of Bogota.

From Rob Murphy on Tue, Mar 25, 2014 at 18:02:55 from 24.10.249.34

You work in a perfect Boston simulator locale.

From Jason D on Tue, Mar 25, 2014 at 18:09:22 from 24.1.80.94

I might need to rethink my opening 19:45-20:00 5k after looking at those splits in the link.

Great tempo, Josh.

From Josh E on Wed, Mar 26, 2014 at 12:19:47 from 205.235.104.4

Ok Jake - now I've sliced and diced it. A pack of 14 women did this right behind Yolanda the rabbit.

- First 5k 23 seconds slower than winner pace and it's downhill (6:00 pace for Jeptoo vs. 5:37 avg). Big lesson which you often see the women execute well is start slow.

- Next 15k slightly faster than goal pace over rollers with essentially no net drop (5:34.4 avg).

- Perplexing slow down on 20k-25k which is mostly flat with a downhill at the end (5:44 avg).

- Hills from 25k-35k average 5:40. 3 seconds over goal pace (at pace for most); my plan was 5 seconds over goal so my modification appears to be in line. Perhaps 20k-25k was energy saving for the hills??

- Now every woman for herself. Jeptoo averages 5:08 over the last 4.45. Others not quite.

Final takeaway. These women were racing to win not racing the clock. It's impossible to say they were all pacing the first 35k according to their full potential. While the strategy is telling and very interesting, I need to take that into account and consider my relative strengths and weaknesses.

I like the idea of start slow, cruise for a while, save up for the hills and don't let them slow you down, then race to the finish.

From Jake K on Wed, Mar 26, 2014 at 12:29:27 from 199.190.170.31

Nice breakdown / analysis. They were definitely racing to win (Boston is always about place over time), but I think it shows you CAN run fast off without banking time early. Even if they were running at slightly less than 100% of their potential, that's better than running at 101% for most of the race and then 75% for the end :-)

I wouldn't over think any of this too much. Ultimately you'll decide what to do when the rest of the training is behind you, you have a more precise gauge of your fitness, you know the weather conditions, and you're on the line in Boston.

From Josh E on Wed, Mar 26, 2014 at 14:01:31 from 205.235.104.4

Not overthinking it is not an option. I am partially considering packing it up with them for a while.

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