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

Mon, Feb 16, 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	0.00	1.60	0.00	1.50	0.00	0.00	4.20	0.00	7.30

A.M. 20 minute over-under tempo run, on treadmill.

2 minutes at 7:13/mi, then 2 minutes at 6:15/mi, for 20 total.

Segment Pace Ave HR

1 7:13 163

2 6:15 174

3 7:13 175

4 6:15 176

5 7:13 176

6 6:15 179

7 7:13 177

8 6:15 179

9 7:13 178

10 6:15 180

My HR was elevated during the warm-up and was higher than expected during the workout. I may just be getting used to the addition of strides/accelerations to my workout routine. I'm laying the foundation for faster speed work. Thus, in addition to lots of AT work, I've added strides becaase they are really helpful to prepare for track work and maintain a little speed. Because they are not timed, its easy to focus on moving relaxed and fluid.

My hammies were mildly sore from yesterday.

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

A.M. Weight = 179.x

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