Kerry's Running Blog

May 09, 2024

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Location:

Cedar Hills,UT,USA

Member Since:

Apr 08, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5K: 21:39 (2006) Half marathon: 1:33:45 (2006) Marathon 3:31:49 (2006)

Short-Term Running Goals:

Lose some weight and get back into racing shape. Run more races this year.

 Next race: St. George Marathon

Long-Term Running Goals:

Stay healthy and in good enough shape that I can more or less keep up with my youngest daughter.

Personal:

My wife Laureen got me into running. She went into the St. George Marathon Ten Year Club last year and I should go in this year. I have two daughters (15 and 21).

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Cumulus12 Lifetime Miles: 10.65
Thu, Apr 27, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.002.004.50

Ran quarter mile intervals this morning at the Lone Peak HS track (measured distance with GPS not the track markings).

After a mile and a quarter warmup:

1 - 1:34, 6:19 pace

2 - 1:34, 6:19 pace

3 - 1:30, 6:03 pace

4 - 1:30, 6:03 pace

5 - 1:32, 6:11 pace

6 - 1:32, 6:11 pace

7 - 1:32, 6:11 pace

8 - 1:32, 6:11 pace

Rested 1:30 between sets. Cooldown 1.25 miles.

As it's been a while since I ran quarter mile intervals, my times were a little slower than I'd hoped. My target was 5:30 to 6:00 minute pace. Most of the time I'd start out around 5:45, but would start to fade by the end. Overall, I felt pretty good after the workout, but realize that I have a way to go yet.

Comments
From Paul on Thu, Apr 27, 2006 at 10:58:28

I'm glad you're continuing to blog your training. It's interesting and inspiring to see what others are doing. It looks like your training is going well. I've been feeling the urge to start some interval speedwork one day a week, and after reading your blog I think I may start next week. The only trick is scheduling it in along with the runs I do with my two running groups (neighborhood and Novell).

From Sasha Pachev on Fri, Apr 28, 2006 at 09:39:54

Kerry - based on your quarters, you have enough speed to run St. George in 3:04. That, and the slowdown during the quarter itself is a strong indication that interval speed is not something you need to work on right now. What you lack is a solid endurance base. I would recommend sticking to 3-4 mile tempo runs for your speed workouts, and build up the overall mileage in the mean time.

From Kerry on Fri, Apr 28, 2006 at 10:23:33

Thanks for the suggestion, Sasha. I'll focus on the tempo runs. Right now, I'm trying to add 2-3 miles a week.

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