Getting Slower to Get Faster

May 20, 2024

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Location:

Salt Lake City,UT,USA

Member Since:

Apr 23, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

800m: 1:53 (1998), 1000m: 2:30 (1999), 1500m: 3:56 (1998), 5k: 16:18 (Magna,1998), 10k 32:55 (unofficial split at hobblecreek, 1998), 1/2 Marathon: 1:12:10 (Hobble Creek, 1998), Marathon: 3:02:42 (St. George, 2008, debut), Bench press: 280 lbs (2006)

Short-Term Running Goals:

~~Run St. George under 3:10:59 to obtain Boston Qualifier.~~

Bring 5K back under 18 minutes.

Current training phase: Base building and weight loss (getting slower to get faster).

Long-Term Running Goals:

Have fun with my training and races. Maintain athleticism and physical versatility through old age. I'll probably run many marathons, but I won't do pure marathon training year-round because I am probably more interesting in maintaining overall athletic versatility.

Personal:

My approach to training is feeling and effort based. Particular workouts should feel a certain way and I try to apply the right amount of effort to match that feeling. On the other hand, I'm pretty analytical by nature so I like to analyze and record my workouts in thorough detail. I think optimal training is a balance between the intuitive and analytical.

Married, 3 children, molecular physiologist.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Tue, Apr 21, 2009

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	0.50	0.00	2.75	0.00	0.00	0.00	0.00	6.22	0.00	9.47

A.M. 11 x 400 at 10k pace, 2 x 400 at 3k pace.

Jog to East for warm-up, followed by drills. Then 11 x 400 with a 100 meter jog (meant to run 10, but miscounted). 2 x 400 at 3k pace with ~60 second stand/walk recovery.

My senses and muscles were alert with adrenalin as I started my first real track workout in several weeks. I began with a mix of curiousity and trepidation, knowing that this would be the first real test of my mending achilles. It hurt a little during the first two reps, but the pain receded to nothing thereafter. My muscles aligned well, compressing and rebounding in relaxed coordination, in rhythm to a steady stream of full breathing. I settled into that time-stopping trance of present mindedness that makes a workout truly enjoyable--just being there and aware of all my physical systems working in unity. I finished working exactly as hard I had planned to. Effort = 6.5/10. We'll see how the achilles holds up today.

Rep Interval HR Recovery HR

1 93.9 175 0:37 160

2 93.2 177 0:39 157

3 94.2 177 0:40 158

4 92.4 179 0:43 153

5 91.0 182 0:48 152

6 91.4 182 0:44 159

7 91.6 182 0:44 158

8 90.7 183 0:46 157

9 89.7 183 0:41 163

10 89.6 184 0:44 161

11 89.1 184 ~9 min 109

12 82.9 180 1:05 134

13 83.7 180 N/A N/A

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P.M. 2.03 mi mini-run w/ Michael, Base I

-------------------------

A.M. Weight = 177.3

Comments

From Adam RW on Tue, Apr 21, 2009 at 22:19:46 from 98.202.223.65

Moving in the right direction.

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