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March 29, 2024

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Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Elliptical Trainer 2017 Lifetime Miles: 107.00
Treadmill 2017 Lifetime Miles: 454.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.002.5010.00

Well, taking 2 days completely off from running and missing the all important 3 weeks away long run definitely wasn't my plan but it was probably the smartest thing I've done all year.  I woke up feeling really good this morning, and my hamstring almost didn't hurt at all, it makes me think that a good 2 week taper could actually heal it, at least well enough to run a marathon. 

6 mile progressive warm up, 5 X 800's with 1/4 mile jog in between each, 1/2 a mile cool down.  Plan was to do my 800's in 2:45, 5:30 pace I actually went in not sure I could even hold that pace, turns out I was able to exceed my goal on all 5 sets, so pretty happy with it.  The hamstring did start acting up on the 4th set but something about knowing there is only 1 more to go can get you through almost anything.

 Distance Split Time
 Time
 HR
 1 7:52 7:52 146
 2 7:32 15:24 154
 3 7:22 22:46 157
 4 7:11 29:58 160
 5 7:01 36:59 161
 6 6:50 43:49 165
 6.5 2:39.7 46:29 179 Max
 6.75 2:15.08 48:44 165
 7.25 2:41.75 51:26 180 Max
 7.5 2:20.25 53:46 167
 8 2:40.61 56:27 182 Max
 8.25 2:26.04 58:53 169
 8.75 2:41.77 1:01:35 180 Max
 9 2:25.93 1:04:01 168
 9.5 2:40.98 1:06:42 180 Max
 10 4:25.65 1:11:07 162
 Total 7:06 avg pace
 1:11:07 161

Treadmill 2013 Miles: 10.00Nike Free Run 4.0 Gray Miles: 10.00
Comments
From Jake K on Mon, Mar 25, 2013 at 11:38:34 from 155.100.226.191

Good workout - and good news that the hamstring is feeling better. Amazing what just a few days can do... something I am just starting to learn...

From Rob on Mon, Mar 25, 2013 at 11:47:07 from 206.71.84.68

I'm kind of wondering if I should have tried to go harder on these. What is the real point of VO2 max workouts, just to try and sustain max HR for longer?

From Jake K on Mon, Mar 25, 2013 at 12:20:22 from 155.100.226.191

800m-1000m reps are pretty classic VO2 max workouts for marathoners. "Marathoners" being the key word there - you've got a slightly bum hamstring so extending these out would be a big risk, and one that probably isn't even worth it, since your focus is on the marathon and not the 3K.

VO2 is just a number, a piece of the puzzle. Its good that you don't neglect these types of workouts (many people do!)... you want to provide a hard stimulus that your body has to adapt to (which I think you did well with these reps).

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