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, Jul 03, 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	4.18	0.00	0.00	0.00	0.00	0.00	4.90	0.00	9.08

A.M. Long interval session oscillating over and under the LT for an overall LT HR, lactate burden, and effort level = a middle distance runners LT run.

Jogged to East, drills and hill walks. Strides.

22 x (300 on/100 off)

Averages for reps 4-22: 300s = 65.4/100s = 40.8.

Ave HRs rose gradually during the workout from 172 after the first 5 reps to 179.4 for the final 5 reps. Peak HRs for final 2 thirds were generally 185 or 186. Rev the engine and let it cool. . . over and over again.

Rep pace was consistent over entire workout. I reversed directions every 5 or 6 reps. The entire workout was run in trainers.

Total duration of continuous interval session was 39:22. Accumulated over 4 miles at 5:48 pace. Overall pace including 100 jogs = 7:04.

I find deep satisaction in completing workouts that I know are effective.

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

A.M. Weight = 179.6

Comments

From Adam RW on Sun, Jul 05, 2009 at 15:34:58 from 155.101.152.103

Sorry I'm such a bum. I think I have a phobia when it comes to the track. Not typically one to make excuses but obviously I came up with a few. Glad to see you had a good workout. I hope you enjoyed the holiday weekend.

From Phoenix on Mon, Jul 06, 2009 at 21:53:16 from 67.182.210.10

No problem. Looks like you had a great workout Saturday. I'm planning on running the Des News 10k, but would like to run the course once before. We are out of town for another family get together this weekend, but how about working the course in as part of a 11-12 miler the following Saturday?

From Adam RW on Sat, Jul 11, 2009 at 12:29:43 from 155.101.152.103

Sounds like a good plan. I hope you had fun with your family this weekend. Remind me around Thur or Fri and we can set up where to meet.

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