dedication, perseverance, self-discipline

August 19, 2019

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Member Since:

Jan 01, 2008



Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon


I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

Miles:This week: 0.00 Month: 0.00 Year: 36.40
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 373.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Approximately 8 miles in 55:00

TLDR: 3 x 1 mile in 5:06.5, 5:48, 5:42

Full Version:  I drove to the track at Lone Peak High School this morning to run a speed workout.  I have been curious lately to see what I can run a mile in.  I would like to be able to break 5:00 for the mile in the near future as I have not done so in a long time.  My plan was to run a mile all out to try and do just that.  I warmed up for about 2 miles prior to running the mile.  During my warm-up I ran 3 x 100m strides to try and get a feel for 5:00 pace.  I felt like I had trouble figuring out what the correct effort should be, and after running the third stride I was also feeling kind of tired, so I extended my warm-up by two laps in order to try and relax a little more before the start.

I started the mile, and still had trouble figuring out what pace to run at.  I hit the 400 meter mark in about 76.5 and was concerned because the effort did not feel as easy as I thought it would.  I tried to pick up the pace on the second lap and did speed up a little, but was only able to run a 74.5 (2:31 at 800).  I tried to maintain this effort for the third lap but I was starting to hurt a little despite the slower than anticipated start and I could only run a 77 (3:48 for 1200).  I knew that running a 72 for the last 409 meters was not going to happen, but for some reason I thought that I could run that pace for 400 and I tried to speed up in an effort to run an extended kick.  I felt like I was working harder, and I thought I was speeding up so when I crossed the 1600 meter mark in approximately 5:05 (another 77) I was a little surprised.  I stopped my watch right as I hit the mile mark to finish in 5:06.5.

I then ran 4 laps recovery in 7:37, which was a little longer than I had originally planned (plan was about 5:00) before running the first of two tempo miles.  I started this mile with a goal pace of 90 seconds per lap to start with the plan to speed up a little based on how I felt after that first lap.  I ended up running a 5:48 (90, 85, 86, 85, with 2 sec diff for the last 9 m).  I then ran 4 more recovery laps in approximately 7:32 before running the final mile in 5:42 (84, 87, 83, 86, +2 sec).  After the final tempo mile I finished by running 4 more recovery laps, plus a little extra to make up the differential between metric and imperial distance so that I would have a total of 8 miles for the run.

So, all told I was not disappointed with how things went.  The two tempo miles felt easier than I was expecting, but the all out mile was a little slower than I was hoping for (but realistically was probably more in line with the workouts I have performed recently).  I feel like I need to work on learning how to really kick at the end of time trials/races as I frequently am hesitant to really hurt and run all out at the end of these efforts.

Puma Faas 200 Miles: 8.00
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