running for my mind

May 08, 2024

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Location:

slc,ut,

Member Since:

Jan 16, 2013

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

5k - 17:26

1/2 Marathon - 1:19:13

Marathon - 2:54:14

Wasatch 100 - 23:20

Short-Term Running Goals:

~~Sub-1:20 half~~

Sub-2:50 full

50 miler

Personal:

james clissold
started running in 2012

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Challenger 2 (black/orange) Lifetime Miles:						204.80
Kinvara 5 (blue 4) Lifetime Miles:						239.40
Olympus 2.0 (grey) Lifetime Miles:						161.00
Hoka Bondi 4 Lifetime Miles:						318.65
Paradigm 2.0 (black) Lifetime Miles:						223.30
Kinvara 6 (white/orange) Lifetime Miles:						290.95
Kinvara 8 (black/green) Lifetime Miles:						226.73

Wed, Apr 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	6.00	0.00	0.00	10.00

10 miles total. 2 mile warm up - 3-2-1 with .5 in between - cool down.

Per Josh's suggestion, I did a 3-2-1 workout this morning. He said that he likes to do a progression for mental strength. I will call the 6 miles MP miles though they were faster than I plan on running Boston. Felt good to know I am capable of today's workout though

3 - 6:46, 6:35, 6:19
2 - 6:17, 6:13
1 - 5:49

Brooks PureFlow 3 (black) Miles: 10.00

Comments

From Josh E on Wed, Apr 02, 2014 at 09:55:25 from 63.226.66.73

I think you got the point. It sounds kind of hard but then you do it and marathon pace is suddenly feeling really easy. Nice work and great last mile!

From Jake K on Wed, Apr 02, 2014 at 10:24:44 from 159.212.71.173

Nice workout James!

From SpencerSimpson on Wed, Apr 02, 2014 at 11:37:32 from 166.137.209.49

Very nice progression. Solid work. 6:50 MP is very doable from this workout. MIH

From james (runmehappy) on Wed, Apr 02, 2014 at 11:43:28 from 50.203.76.218

Thanks guys! I feel confident going sub-3 at Boston, but would love to be closer to 2:55. Thoughts based on where I am at? I don't know the course that well and figure I will start out slow and push if I feel good.

From ACorn on Wed, Apr 02, 2014 at 16:04:58 from 75.169.59.173

Very solid workout! I know you're capable of at least 2:55, if it all comes together I wouldn't at all be surprised to see you in the 2:4X:XX

From Josh E on Wed, Apr 02, 2014 at 16:49:23 from 205.235.104.4

I don't think speed is a concern but I'm not sure where you are endurance-wise. Looking at your mileage year-to-date it's probably a bit low to be overly aggressive. Were the marathon pace miles last Saturday sub 6:50 average? How did they feel? I think waiting until after the hills to push is probably the best strategy.

Also, try to analyze the course a bit to know what's ahead - it's easy to go faster than pace for the first four downhill but then it's a grind for the next 17. If you are patient, there is some downhill thereafter and you can go as fast as your legs will carry you.

From james (runmehappy) on Wed, Apr 02, 2014 at 17:07:44 from 50.203.76.218

It was a 6:52 average Saturday, but I didn't push it until the last 3 or so because I was running with a buddy. Below is a list of recent tempos for reference.

10 miles - 6:36 average

10 miles - 6:48 average

9 miles - 6:43 average

8 miles - 6:41 average

I was not dead on these, but I think I will stick to my plan of 6:50ish until mile 21 or so. Perhaps I can get into St George in the fall and get a decent PR there?

From Josh E on Wed, Apr 02, 2014 at 17:19:40 from 205.235.104.4

Sounds like you are comfortable in the 6:40s and a 6:40 average puts you at just breaking 2:55. My only concern is that's a four minute pr on a very different course. I think if you go that way, you are definitely at a higher risk of blowing up. Maybe don't be afraid to be in the 6:45-6:50 range but save the fast stuff for the end. And if you run a 2:59 there, I think that's a sub 2:55 at St. George on the same day so it's still progress.

From SpencerSimpson on Thu, Apr 03, 2014 at 10:03:24 from 166.137.119.40

Nice workout James. Hey. I need you to call me. We put together a Boston Relay Team for Men's Open and want you and Josh on there. Call me 801-493-9633. MIH

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