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

Sat, Jan 31, 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	0.00	0.00	4.32	0.00	0.00	6.76	0.00	11.08

A.M. Medium long run with 6 x 5 min AT intervals during second half, 1:00 jog recovery, on TM (11.08 mi).

HR at pace is coming back down. Was back under 150 at 8:13/mi, and ~151 at 8:00/mi. Although I think long runs are bestowed with an undeserved reverence, they do have their place. I'm headed into a big aerobic training phase so I will probably include them regularly and then cut them when I start racing. They can do some good things, but they have a long incubation time. I decided to wait until next year to run Boston, but look forward to a summer of great racing and a fall marathon, so its time to start packing in the miles. I probably won't log it all, but I am doing a ton of core/stability work right now. I've made some very nice gains in fitness since I really starting training again in August, about 5 & 1/2 months ago. Its time to take it to another level.

Rep Pace HR*

1 7:03 163

2 7:03 165

3 6:58 164

4 6:58 166

5 6:53 167

6 6:44 170

* Average of last 2 min of each rep

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

A.M. Weight = 182.2 (retaining water from training jump)

Comments

From Adam RW on Tue, Feb 03, 2009 at 23:17:52

Nice week for starting it with a cold. I should be stopping by your lab this week for some qRT. Maybe this weekend we could get together for an easy 6-8 miles...

From Phoenix on Wed, Feb 04, 2009 at 20:12:03

Thanks. I'm headed to Guatemala tomorrow so we should try next week.

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