running for my mind

May 07, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJTB's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
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:

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
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
Tue, Jul 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Track workout this morning solo. Josh was doing hill repeats and I never heard back from Scott. Thanks to Jake for suggesting this workout. I feel good about the execution and the splits. Goal was 1600, 1200, 800, 400, 4x200. Start at roughly 5k pace or slightly faster and drop the pace with each interval. Active recovery of half the previous split distance and then straight into the next repeat. 3200 warmup and 3200 cooldown as well.

5:40, 4:14, 2:41, 77, 38, 38, 37, 36

 

Kinvara 5 (black) Miles: 9.00
Comments
From Jenruns on Tue, Jul 08, 2014 at 08:31:14 from 98.202.193.89

Nice workout James! Those are fantastic times!

From Jake K on Tue, Jul 08, 2014 at 11:07:27 from 199.190.170.31

This is a good workout to keep in your repertoire. As you progress, you'll be able to drop the recovery length. Nicely done.

From james (runmehappy) on Wed, Jul 09, 2014 at 08:45:14 from 50.203.76.218

Thanks Jen and Jake.

Jake, I thought my recovery lengths were pretty decent. What would you say would be good goal recovery lengths?

From Jake K on Wed, Jul 09, 2014 at 08:48:47 from 199.190.170.21

I'm guessing the recoveries were 8-6-4-2, 1-1-1 from the way you worded it?

That's actually pretty good. Eventually I bet you will be able to drop the rest interval after the 16/12 to 400m. But for now, keep the focus on hitting the right paces.

And maybe you did this, but when you are running fast 200s, it's usually good to take a full 200 jog between the reps.

From james (runmehappy) on Wed, Jul 09, 2014 at 08:56:30 from 50.203.76.218

Thanks Jake. I will continue to focus on the right paces and hopefully get to a point where I can drop the recoveries. I should have worded it better, I did do a full 200 jog between the 200s.

From Jake K on Wed, Jul 09, 2014 at 09:01:45 from 199.190.170.21

I assumed... it makes more sense that way :-)

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.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: