:-)

May 07, 2024

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

Location:

Orem,UT,

Member Since:

Mar 31, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k:

CJC 21:47

10k:

Payson Onion Days
9/08	47:13
9/09	47:09

(aided Spectrum 43:18)

Half Marathon:

Hobble Creek
8/08	1:41:50
8/09	1:39:01

Painters 1-17-09 - 1:39:49

Marathon:

1: 2005 Toronto 3:55
2: 2006 Marine Corp. 4:40 (ouch)
3: 2007 St George 3:46
4: 2009 St George 3:43

Short-Term Running Goals:

Stay healthy!

Would like to BQ - need to shave 23 minutes off PR.

Long-Term Running Goals:

Keep running.

When I started running my wish that turned into a goal was to qualify for Boston. Just so I could say "I qualified for Boston."

AFTER BQ, I think I will do some Tri events. For sure some Half Ironman events, and see where that takes me.

Personal:

Married to Kelly (with a 'Y')

:-)

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Cumulus 11 (Aug 10) Lifetime Miles:						155.95

Wed, Jul 22, 2009

Running Miles	Swimming Yards	Bike Miles
6.98	0.00	0.00

Ugh, "speed work" stinks! Ok, for me its like "slow work" but that stuff is hard!

3.31 miles "warm up." (25:31 total time, AP = 7:42. Splits - 7:55, 7:27, 7:38, 2:29 (for the .31))

SLOW work:

1600M : (1:34, 1:37, 1:35, 1:44) mile pace = 6:30

400M Active recovery

1200M : (1:38, 1:52, 1:47) mile pace = 7:03

400M Active recovery

800M : (1:43, 1:43) mile pace = 6:52

400M Active recovery

400M : (1:40) mile pace = 6:40

I'm a little discouraged. I got a late start, so had to abbreviate the workout, and this "trying" to go fast just wipes me out! I'm holding onto the fact that this is my first try at any kind of organized "speed" work.

Asics Cumulus 10 (Apr09) Miles: 6.98

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

Comments

From Snoqualmie Ridge Runner on Wed, Jul 22, 2009 at 15:16:59 from 71.37.22.32

Speed work usually is hard...Helloooooo Mcfly!

From Jon A on Wed, Jul 22, 2009 at 15:18:07 from 67.214.249.195

But I want it to be easy! :-)

From Smooth on Wed, Jul 22, 2009 at 18:00:47 from 71.36.76.14

Nicely done, Jon. Check out that 6:30 mile! Speed work IS HARD! I'm hoping it gets easier, you think?

Hey, I'm no expert but your warm up miles are fast and long. I guess I'm used to running slowly for 10-20 min or 2 miles max. GOOD JOB! Keep it up.

From Jon A on Wed, Jul 22, 2009 at 18:29:32 from 67.214.249.195

Hey Smooth, Thanks. Yeah, I was thinking the warmup was a little to fast. I tried to keep it slow, but next thing I knew I was zipping along at a pretty good speed. I'll have to try harder, focus more. :-)

I hope they get easier. Should I only do that once a week? Also, I think I should have the distances go 1600, 1200, 1000, 800, 400. I missed the 1000 today. Should I do more 800's or 400's?

I hope I see some payoff for this. :-)

From Smooth on Wed, Jul 22, 2009 at 19:01:55 from 71.36.76.14

I don't think it matters that much what combination distance you do for the intervals. It seems like they equal to about 3-4 miles. Next week you may want to run 3 x 1000 m @ 3:44-3:50 w/ 400m RI.; the following week 3 x 1600 m @ 6:12-6:22 w/ 1 min RI.

Interval speed work is hard. Once a week is enough. Keep in mind the easy/hard principle. Run the key workouts (interval, tempo) hard and keep the other days easy. I'm starting to see the difference now after doing 4 weeks of this. Keep it up. You're doing GREAT!

From Jon A on Wed, Jul 22, 2009 at 19:54:11 from 67.214.249.195

So in theory if I run my other runs at say 8:00 min miles then when I run these speed runs I hopefully will see them get faster? Do you think this speed shows up as any benefit with your long runs?

I'm kinda glad for just once a week.

From Teena on Wed, Jul 22, 2009 at 23:34:52 from 67.177.20.13

Warmup: A LITTLE TOO FAST????? That is an understatement my friend!!! DANG!!!! What were you thinking??? No wonder the speedwork section felt so hard!!! I'm just being straight with you DB!!!! WARMUP means WARMUP ... not burn it up!!! SLOW DOWN!!!!!

(You are too fast for your own good.)

From Smooth on Thu, Jul 23, 2009 at 00:07:25 from 71.36.76.14

Jon,

The hard/easy principle means that a hard effort is always followed by one or more recovery days. A recovery day may consist of an easy run (that might mean 8mm for you), a light Xtrainining session or total rest. Hard training provides a stimulus for your body to improve, then rest is needed to alllow your body to recover and adapt to a higher level. If you're always running hard and fast, you rob the body of the physiological response to improve, you risk injury or burn out.

The speed work helps me to run more efficiently (form and economy). So yes running efficiently definitely helps me with my long run, sparing glycogen, improving stamina resulting in better endurance.

Hope this helps. You know all this already...just a little reminder. You're doing awesome.

From Jon A on Thu, Jul 23, 2009 at 11:44:13 from 67.214.249.195

TJ - "I got warm" :-) I tried to go slow, failed. I'll try again next run.

Smooth - Your a great coach. Thank you for walking me through all this stuff. I do know some of it, but some things I have not done, so I find myself wondering and questioning how or what it is I'm doing. Anyway, thank you for taking the time to coach me.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):