ACorn's Blog

April 29, 2024

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

Location:

Holladay,UT,

Member Since:

Jul 17, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

A couple of wins in small local races.

I have always been an active person and need to do something physical everyday or I don't feel right.

Short-Term Running Goals:

Mile: 4:40

5k: 16 min (track or honest course)

10k: 33 min

1/2 Marathon: 1:13

Steadily increase my mileage to 60-70 miles a week.

Long-Term Running Goals:

Eventually run a marathon.

Run for health and sanity.

Personal:

Married. 30

I work in commercial real estate.

I enjoy golf, video games and have recently started learning chess.

Adam Cornelius

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Fri, Aug 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
3.50	0.00	2.00	0.00	0.00	0.00	0.00	5.50

Did a lunch workout at Cottonwood High.

Warmed up for 1.25 miles

Workout was 200-400-600-800-600-400-200 @ goal 5k pace(5:09) for a 16 minute 5k.

Rest was 100-200-300-300-200-100 jog at about 8:30 pace in-between reps.

Times were 35-75-1:54-2:34-1:55-76-36. This was a very tough workout for me but good to get some faster running in with minimal rest. It showed me I have a ways to go to break 16 minutes. The second 600 rep was brutal but I felt oddly better on the following 400. Next week I will add another 800m and 1k rep to make it an actual 5k of hard running.

Jogged stairs for 10 minutes afterwards then cooled down another 1.5 miles

Weight: 0.00

Comments

From Jake K on Fri, Aug 24, 2012 at 14:34:59 from 155.100.226.191

Solid workout... Those paces take some getting used to with short rest. Nice job.

From ACorn on Fri, Aug 24, 2012 at 14:36:25 from 24.2.76.146

Thanks Jake. Good luck tomorrow!

From Jake K on Fri, Aug 24, 2012 at 14:39:48 from 155.100.226.191

Even though it might not feel sustainable for a full race, when you can get up to 5K worth of reps during these ladder workouts, you are a lot closer than you think... especially since you didn't cheat and you kept the rest short :-)

Another one to try is 16-12-8-4-2 (and then maybe a few more 2s to hit a full 5K)

When you can hit that first mile at 5K pace and then hold on and finish the rest of the workout, you're ready.

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):