AZ Run Dad

May 11, 2024

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Location:

AZ,

Member Since:

Mar 10, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

5k: 15:38 2014 Carlsbad 5000

10k: 33:06 2012 Mesa Turkey Trot

Half Marathon: 1:11:40 2013 Eugene Half Marathon

Marathon 2:32:14 2012 Tucson Marathon

 

Short-Term Running Goals:

Eugene Half Marathon

Long-Term Running Goals:

Sub 15:30 5k

Sub 1:10 Half Marathon 

Sub 2:30 Marathon

Personal:

Husband to speedy wife Allison and father to Camryn (7) and Brandon (5).  Graduate of Weber State University where I played on the tennis team.  I love to run, help others get faster, and always learn about the sport I love.  My wife Allison and I have a blog called AZ Parents on the Run about our running lives with kids.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sat, Mar 22, 2014
Total Distance
12.00

12 miles with VO2 Max intervals: I warmed up 4 miles with my usual drills and 6 strides then did 20 x 1/4 mile with 30 seconds walking rests. I averaged 76.5 and it was a a tough workout. This workout is mentally tough because of the short rests and volume. I never felt like I was pushing  too hard but it was never easy either. I feel really good about this workout. 5 miles at 5:06 pace is solid work for me. I think I have a decent 5k in me next weekend at Carlsbad. It's not really marathon specific but we love Carlsbad and it's a great excuse for a family trip. I will do my biggest long run workout the following Saturday which will be 16 days out from Boston. Nice to have those couple extra days with the Monday race.

Comments
From RileyCook on Sat, Mar 22, 2014 at 10:09:33 from 64.134.157.4

Nice workout. You are right on script with our training group (miles with 1 min rest Wednesday and they are doing 20 by 400 today, only they're taking 90 rest).

From RSB on Sat, Mar 22, 2014 at 14:47:12 from 216.9.191.29

Great job Derek! I gave my guys the same workout today on the track, with 90 seconds though and the quantity of 400's being less due to the fact that they are HS kids and not doing the miles a week that your doing. Great work, have fun at Carlsbad.

From Matt Poulsen on Sat, Mar 22, 2014 at 15:09:23 from 50.168.224.197

Great workout, Derek!

From Derek D on Sat, Mar 22, 2014 at 17:53:40 from 68.109.132.154

Thanks guys! Riley, are you the coach of Ogden Crew? i know you are coaching Ben. What a great group you guys have!

From RileyCook on Sat, Mar 22, 2014 at 18:40:33 from 64.134.157.4

I wouldn't say coach, but I propose most of the workouts and the guys usually hop on board. In the end everyone is in charge of their own training.

It's been fun though helping all the guys improve and believe they can achieve more.

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