Don't wanna be FAT!

May 11, 2024

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

Member Since:

Oct 18, 2013

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

P.R.'s

800 - 1:51.10 (Utah State Meet 2010)

Mile - 4:06.15 (4:01.80 altitude adjusted) (BYU Robison Invitational 2008)

1/2 Marathon aided - 1:07:38 (Deseret News Class 1/2 Marathon 2014), 1:07:50 (Top of Utah 1/2 Marathon 2014)

1/2 Marathon unaided - 1:10.06 (St. George 1/2 2014)

Marathon aided - 2:25.30 (Top of Utah 2010)

Short-Term Running Goals:

Run faster in 2015 than I did in 2014

Long-Term Running Goals:

Stay competitive at the local races over the next 10 years

Personal:

I got married to my beautiful wife Alisha on 08/01/2008. We have 3 beautiful children Mitchell (born 04/20/2010), Payson (03/05/2012), and Penny (12/03/2013).

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Fila Finest Hour Memory Foam Lifetime Miles:						362.77
Fila Finest Hour Pair #2 Lifetime Miles:						420.92
Fila Prompt Lifetime Miles:						202.90
Fila Speedweave Lifetime Miles:						240.70
Saucony Racing Flats Lifetime Miles:						90.85
New Balance 490 Lifetime Miles:						463.86
New Balance RC 1600 Lifetime Miles:						187.58
Saucony Mirage 3 Lifetime Miles:						375.63
Barefoot Lifetime Miles:						19.50
Fila Strides Lifetime Miles:						377.53
Kinvara TR Lifetime Miles:						62.03
Kinvara 4 Lifetime Miles:						194.69
New Balance RC 1600 Pair #2 Lifetime Miles:						17.35
New Balance 480v4 Lifetime Miles:						193.75
Asics Gel Contend Lifetime Miles:						72.20

Wed, Jan 01, 2014

Slow miles	Fast miles	Total Distance
8.43	6.00	14.43

Workouts like this one get me excited. Ran with Riley, Jason, and Bret. Warmed up 3 miles then did 6x1 mile repeats jogging for 2:30 in between. Then 3.82 miles of cool down.

Mile Splits: 5:06, 5:05, 5:03, 5:04, 5:03, and 5:14. (I've added a few seconds to each because my watch is a little bit inaccurate).

This is the most speed work I've done since college. Very happy with it.

Fila Finest Hour Pair #2 Miles: 14.43

Weight: 158.00

Comments

From RileyCook on Wed, Jan 01, 2014 at 13:29:52 from 174.52.81.216

You looked great this morning. Such a solid workout for ya. Nice job.

From Holt on Wed, Jan 01, 2014 at 13:53:59 from 67.2.254.55

Old guy still has wheels!

From Steve Shepherd on Thu, Jan 02, 2014 at 09:10:14 from 168.180.139.110

Dave,

I'm just trying to catch back up to some of you real old guys!

From RileyCook on Thu, Jan 02, 2014 at 09:53:37 from 73.52.134.194

Steve, for your benefit and reference I looked up the last time my mile reps workout was around the pace you ran yesterday. It was just over a year ago in Dec 2012. I did 6 by one mile around 5:05 average, but with 1:15 standing rest (which may be close to 2:30 jog rest). My aerobic builders were around 5:35 pace at that time for 8 miles. My weekly mileage was 60-70. So similar to where you are now.

One month later in Jan I ran a breakthrough race at St George Half in 1:08 on an honest course with hills. So I think you are right on the verge of really hitting a good race. Keep it up!

From Steve Shepherd on Thu, Jan 02, 2014 at 10:38:39 from 168.180.139.110

Riley,

Thanks for looking that up and letting me know about it. That information really is encouraging!

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