running for my mind

May 09, 2024

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

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

support from:

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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
Thu, Aug 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

2 up, 1 down, and 8 at marathon pace in between.

Goal was to run 6-8 in the 6:30s for the tempo. Met John at the parkway and did the 2 mile warmup. John's calf started tightening up just after a mile into the tempo so he backed off and I continued on solo. I am pleased with the workout and feel really good about where my training is right now for St. George. Averaged 6:29 for the 8 mile tempo on flat ground the entire way, aside from the 7 feet of elevation gain and loss! Splits were...

6:39, 6:31, 6:31, 6:27, 6:30, 6:28, 6:27, 6:23

 

Kinvara 5 (blue) Miles: 11.00
Comments
From Scott on Thu, Aug 07, 2014 at 08:34:04 from 97.126.247.193

Killer workout!

From Jenruns on Thu, Aug 07, 2014 at 08:55:03 from 98.202.193.89

Strong tempo James. 8 miles is a long tempo too. You are right on track for a great marathon!

From Jake K on Thu, Aug 07, 2014 at 08:56:24 from 199.190.170.24

You might have averaged 6:28.85 without those hills!

Nice job - solid workout.

From Josh E on Thu, Aug 07, 2014 at 10:13:01 from 205.235.104.4

I was doing about 6:10 on flat last year leading up to St. George and averaged 5:59. And you are successfully speeding up during the course of the tempo so mid 6:20s may be closer to your flat pace. By extension, you could be looking at sub 6:20 pace if you can get the endurance part down.

From james (runmehappy) on Thu, Aug 07, 2014 at 16:02:59 from 50.203.76.218

Thanks guys and gal!

Scott - I don't know if I was the killer or the victim.

Jen - 8 is my longest so far this cycle. Hope to get in a couple 10 mile tempos before race day.

Jake - I should have pushed a little harder for that extra 0:00.15!

Josh - That is interesting to read. I am going to have to see your splits again from St. George. What was your average for each of the halves?

From Josh E on Thu, Aug 07, 2014 at 16:26:01 from 63.226.66.73

6:08/5:50

From ACorn on Fri, Aug 08, 2014 at 21:47:55 from 75.169.62.37

That's a very good tempo! Well done.

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