Getting Slower to Get Faster

May 20, 2024

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

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

Fri, Jun 12, 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	0.00	3.00	0.00	0.00	0.00	0.00	0.00	4.67	0.00	7.67

A.M. 2 x (8 x 300 at 3k-5k pace/100 jog recovery in 40 secs) = 16 x 300.

Jogged to East, drills, hill walks.

This is an interesting type of workout and one that "fast" distance runners tend to benefit from substantially. I've wanted to do these kinds of workouts for a few months now but have been unable because of my achilles. Its continuing to do better and is a non-issue at 6 min/mi, which was the pace of the 300s today.

In my case I have great top-end speed and a high aerobic capacity but a very poor threshold as a percentage of aerobic capacity. Interval workouts in a short-short format maintain a high heart rate and provide a high total "on-time" for fast fibers but end up being very aerobic. There is no acidosis and they are quite comfortable. Six min/mi is still fairly slow, but they will get faster as I become more fit.

For a thorough discussion on this topic by two master coaches read:

http://www.letsrun.com/forum/flat_read.php?board=1&id=2375989&thread=2375989

Its one of these single best pieces on training I've read anywhere, and I've read a LOT.

Rep Time Ave HR Peak HR Recovery Ave HR

1 1:10 168 176 :38 171

2 1:11 174 181 :42 172

3 1:09 172 181 :39 176

4 1:09 175 184 :40 177

5 1:09 177 183 :40 176

6 1:08 178 184 :39 178

7 1:09 178 183 :38 178

8 1:09 179 184 4:40 142

9 1:08 168 181 :40 176

10 1:08 175 182 :39 177

11 1:09 175 182 :41 177

12 1:08 176 184 :42 176

13 1:08 175 183 :38 180

14 1:09 180 185 :39 180

15 1:08 179 184 :39 181

16 1:03 181 188 N/A N/A

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