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, Jun 30, 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	1.00	2.00	0.00	0.00	0.00	0.00	0.00	0.00	5.30	0.00	8.30

A.M. 24 x (200 on/100 off).

200s were between 3k and 1500m race pace (38-39) and 100 jog recoveries were in 40 seconds. One lap walk after rep 12.

Aves: 200/100 Ave HR (w/o 1st 2 of each set) Peak HRs

3-6: 40.2/38.0 176.0 185

7-12: 39.2/40.5 179.6 188

13-18: 38.6/41.7 181.8 190

19-24: 38.4/39.3 187.4 194

Equaled or surpassed HR 190 on last 7 reps.

This was a good workout. Solid stuff that will make me fit again. These workouts are potent inducers of fitness. Acidosis is avoided because of the short-short format. Proton production at a constant work rate is curvilinear with time, so by only going 200, one avoids the proton spike. I really had to focus for the last 5-6 reps as I could feel the energy deficit in my legs--which again, is different than acidosis. Its actually quite a strange feeling when not accompanied by acidosis. One I'm sure that awoke the molecular gods of adapation within my muscles.

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