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Luke Pukesdra Half Marathon

January 31, 2012

Luke Puskedra, a senior at Oregon, ran a very impressive debut half marathon at Houston on January 15th.

He ran 1:01:36, or 70.1/lap.

He has a very tight spread across his 5k-10k-HM times:

5000: 13:46.52 (66.1/lap)
10000: 28:33.47 (68.5/lap) — slows 2.4/lap
HM: 1:01:36 (70.1/lap) — slows 2.6/lap

This Runner’s World Chat offers some training insights.  After the cross country season, he ran:

110-115 miles/week, mostly in singles

His longest run was 15-17 miles at 6:30-6:40 pace, for 1:40-1:50 total running.  For Luke, 6:30-6:40 pace is about 50% slower than 5k track race pace.

The faster workouts include:

“some k’s” — no mention of reps, pace recovery

4 mile tempo — 1 mile fast on the track — 4 mile tempo — 1 mile fast on the track, for 10 miles total — no mention of pace

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