Trails!

April 29, 2024

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

Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Former Course Record Holder (it was a good run while it lasted...)

Logan Peak Trail Race

Completely addicted to trail running

Short-Term Running Goals:

2016 Race Schedule

TBD...

Long-Term Running Goals:

Who knows?

Personal:

Link to my Wife and I's Photo and Running blog -

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Microspikes Lifetime Miles:						408.50
PI EMotion Trail N1 Lifetime Miles:						357.00
MT1010SA Lifetime Miles:						120.50
Rapa Nui 2 Lifetime Miles:						305.50
Altra Olympus Lifetime Miles:						555.80
PI Emotion Trail N2 Lifetime Miles:						312.50
PI Emotion Trail M2 Lifetime Miles:						328.50
2015 Trail Miles Lifetime Miles:						2047.50
2015 Road Miles Lifetime Miles:						490.00
2015 Mtn Bike Miles Lifetime Miles:						58.00
Altra Impulse 1.0 Lifetime Miles:						46.00
Altra Lone Peak 2.5 Lifetime Miles:						242.00
Altra Paradigm (blue) Lifetime Miles:						102.00
LP 3.0 Tester Lifetime Miles:						64.50
Altra One2 Lifetime Miles:						14.00
Altra Paradigm 2.0 Lifetime Miles:						92.00
Altra LP NS HT Lifetime Miles:						95.00
Altra Torin 2.5 Red Lifetime Miles:						7.00

Wed, May 30, 2007

Slow miles	Fast miles	Total Distance
4.00	3.00	7.00

Warmup to Logan High track to do 5x 1000m repeats with 200m recovery at approx goal 10K pace (35 min). I was shooting for 3:30 for the repeats. I went:

3:29

3:30

3:27

3:26

They felt pretty decent. I was sure glad when the last one was over. I am kind of unsure of what workouts I need to do to build 5K and 10K speed. I figure that some threshold workouts can't hurt. Any ideas on what I can do to race well at the 10K and 5K level this summer?

Total Time: 50:51

Ave Hr: 156 Max HR: 184 (last repeat)

Comments

From Paul Petersen on Wed, May 30, 2007 at 10:23:46

Try 4-5x200m @ 98% all-out with full recovery after your tempo runs and interval workouts. Or 3x300m. That will boost your speed. Then just stick with your tempos, fartleks, and intervals you've been doing.

From Maria on Wed, May 30, 2007 at 10:29:23

Cody, try CV reps that Paul, and now I, have been using - I thought you ran some CV workouts with Paul too, didn't you? It seems to be a really good way to build threshold and VO2 max at the same time without killing yourself. You can do the same workout you did today, 5x1000m, but at a slower pace (CV pace is roughly your pace over 42-45 min. race) and recovery jog of 1 min between reps. If you do this once a week, it should help with 5-10K races.

From Cody on Wed, May 30, 2007 at 22:44:12

Thanks for the tips. Very good ideas. Yes, Maria, I did some CV's a few months ago and I think they are very beneficial. I will schedule more.

Paul, the 200's and 300's sound like a good idea. I will try them soon.

From Jon on Thu, May 31, 2007 at 09:22:32

Pretty good workout. I should join you one of these days for some intervals.

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