| 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. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | 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 | | 0.05 | 0.80 | 0.10 | 0.00 | 6.70 | 1.60 | 0.30 | 28.34 | 0.00 | 1.00 | 128.00 | 10.00 | 176.89 |
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| | 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 | 2.30 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 7.58 | 0.00 | 10.03 |
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A.M. 4 x 3 minute minutes progressive, 3 min jog recovery, on treadmill.
This workout felt better than the last time I ran it. I'm more or less over my cold but still feel a little tired.
| Rep |
Pace |
Peak HR |
| 1 |
6:00 |
180 |
| 2 |
5:52 |
183 |
| 3 |
5:42 |
186 |
| 4 |
5:30 |
190 |
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P.M. Easy Base I, 21st East loop = ~8:30/mi, no HRM | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 5.55 | 0.00 | 5.55 |
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A.M. Easy Base I, no HRM, ~8:45/mi.
I'm feeling completely recovered my cold and felt really good throughout the day. Quite the contrast to the wiped-out feeling I dealt with most of last week. | | Add Comment |
| | 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 | 6.00 | 0.00 | 0.00 | 5.32 | 0.00 | 11.32 |
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A.M. Medium long run, w/ 8 x 5 minute progressive AT, 1 minute jog recoveries.
A workout like this is the most potent purely aerobic fitness stimulus I know of. I feel very good during a workout like this. I'm not in any discomfort and maintain good rhythm throughout the workout. I'm definitely depleted by the end, but with the right incentive could still finish with a 5 minute mile.
I'm headed to Guatemala tomorrow and probably won't get much running in for the next few days, so I wanted to put in a good workout today. It went very well, and I'm clearly continuing to make fitness gains. My HR at pace during AT workouts is continuing to come down. I've been stuck at the the same level for my 5k pace workouts, but with my AT continuing to improve, the plateau at 5k pace is going to give very soon.
| Rep |
Pace |
HR* |
| 1 |
7:03 |
165 |
| 2 |
6:58 |
163 |
| 3 |
6:58 |
163 |
| 4 |
6:53 |
167 |
| 5 |
6:53 |
166 |
| 6 |
6:49 |
168 |
| 7 |
6:44 |
169 |
| 8 |
6:40 |
170 |
*Ave of last 2 minute of each rep = steady state.
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A.M. Weight = 181.8 | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off. Travel to Guatemala. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Walked around Antigua, Guatemala all day. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Walked around the Lake Atitlan Nature Reserve. Got bit by lots of wierd little insects that keep the bite site from clotting so you end up with little beeds of blood everywhere (these bites itch like crazy when they start to heal). | | Add Comment |
| | 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 | 1.70 | 0.00 | 0.00 | 3.00 | 5.00 | 9.70 |
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A.M. Run through the streets of Antigua, Gautemala. No Garmin. My normal watch's battery died on this run, hence I was unable to track time or distance. I would guess I ran between ~40 minutes. Ran a few AT intervals.
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P.M. Hiked to the lava flows on the volcano Mt. Pacaya. The mountain air was a little chilly, but the lava flows are like giant space heaters, and kept us warm. I entertained myself for an hour watching the mountain exude lava rock. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Fly back to Salt Lake. I have a mild cold and mild stomach bug (the price you pay for vacationing in central America). | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 3.90 | 0.00 | 3.90 |
| A.M. Base I run on treadmill. Still have mild cold and Guatemalan stomach bug. | | Add Comment |
| | 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 | 0.30 | 0.00 | 0.00 | 5.22 | 0.00 | 5.52 |
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A.M. Base I run, 45 minutes, treadmill. Same bugs as yesterday. | | Add Comment |
| | 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 | 2.15 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 4.10 | 0.00 | 6.40 |
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A.M. 4 x 3 minutes, progressive, on treadmill, with 3 minute jogging recoveries.
I'm still a little sick. HR was elevated this morning, but this was the right workout to stop the loss of fitness from the lost training time without overdoing it.
Pace (peak HR): 6:00 (182), 5:52 (187), 5:42 (189), 5:30 (191). These are a little high but the workout was not too touch.
+Core work. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 4.60 | 0.00 | 4.60 |
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A.M. Base I, 21st East loop + Laps around block.
Still have mild cold, Guatemalan stomach bug is dissipating.
~8:25/mi, no HRM | | Add Comment |
| | 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 | 5.20 | 0.00 | 0.00 | 6.11 | 0.00 | 11.31 |
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A.M. Medium long run, 7 x 5 minute AT, progressive.
I went to the Fieldhouse which is supposed to open at 7 am on Saturdays and found it closed. I went home and upon looking up their hours, found that because of Presidents Day, they were opening at 9 am today. I can't figure out any logic behind this other than staff getting to sleep in more. The Fieldhouse is a phenomenal facility for the price, but they have a funny schedule sometimes.
So, I called local fitness center, and the assistant manager agreed to give me a week membership for free to try it out. So, I ran there. The treadmill was decent, but a little too bouncy for my tastes. There was no fan or ventilation in the corner I ran in, to I was sweating like crazy by the end and consumed almost 2 liters of water during the workout. Paces on a different treadmill while nearly overheating are meaningless in the context of my normal training so I won't make my usual chart. Nonetheless, I'm glad I got the workout in and found a way to do it.
Overall run: 11.31 mi/~90 min
AT intervals => Pace(HR): 6:58(166), 6:58(167), 6:53(170), 6:53(169), 6:48(172), 6:48(170), 6:44(174).
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A.M. Weight = 179.7 | | Add Comment |
| | 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 | | 0.05 | 0.10 | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.27 | 0.00 | 4.52 |
| P.M. Easy run with my 225 pound former 1:49/3:57 (1500m) runner brother. Followed by 4 x 100 meter acclerations. I put some pop into a portion of each acceleration so my hammies may be a little sore. Settled into ~8:20 pace for the run. | | Add Comment |
| | 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 |
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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.
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A.M. Weight = 179.x | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. | | Add Comment |
| | 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 | 3.00 | 0.00 | 0.00 | 5.64 | 0.00 | 8.64 |
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A.M. 4 x 5 minute AT, 1 minute jog recovery. On my regular treadmill so I can compare HRs.
My heart rate was still higher than usual for this workout. Could be the strides. Could be Monday's over-under tempo which was a more difficult workout then I expected. Because my HR was high, I kept the pace at 6:58/mi for all. Steady-state HRs were: 169, 171, 171, and 171.
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P.M. 1.33 mi mini-run. Worked down to ~8:30/mi.
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A.M. Weight = 179.x | | Comments(2) |
| | 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 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.05 | 0.00 | 6.35 |
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A.M. Easy Base I run, ~8:45/mi, with 6 accelerations. Followed by core work.
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P.M. 1.34 mi mini run, just warmin-up, finished at ~8:30/mi
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A.M. Weight = 179.8
| | Comments(2) |
| | 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 | 0.00 | 0.00 | 0.00 | 5.04 | 0.00 | 5.04 |
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A.M. Easy Base I recovery run.
I jogged over too the track at East High to see if the snow was melted off. It was, so I ran a few laps, and then jogged home. I worked down to ~8:00/mi. My hamstrings are sore from yesterdays accelerations. | | Add Comment |
| | 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 | 0.00 | 0.00 | 1.00 | 13.30 | 0.00 | 14.30 |
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A.M. Long run on the Jordan River Parkway Trail.
Started from 13th South and headed South. The trail was completely snow-free. This is the longest I've run since St. George, but it didn't feel too bad. From 1:20-1:30 I felt my blood sugar dip, but my body responded and I felt pretty good thereafter while experiencing the typical long run drained legs feeling.
Overall pace as 8:40/mi @ HR 142 including a shuffling slow start. Steady state was ~8:15/mi at HR ~147.
My focus for the next 6 week+ will be to lay down a nice Lydiard-esque base--lots of easy aerobic running, aerobic threshold work (AT), and alactic sprints. | | Add Comment |
| | 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 | 0.15 | 0.00 | 0.00 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.99 | 0.00 | 9.39 |
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A.M. 4 x 800, progressive, on track at East.
Warm-up, drills, 2 x 200 warm-up,
4 x 800:
3:00(183), 2:57(185), 2:51(188), 2:46(190).
Jog home
4 x acclerations with a few steps at top-end during each.
I felt great. Mechanically the pace was very easy. HR spiked a little on each 800 because almost invariably I was a couple of seconds behind pace with 200 to go and accelerated to hit it. I'm used to the treadmill doing the pacing work for me, but overall my sense of pace was pretty good.
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P.M. 1.34 mile mini-run with Michael. Just warming-up.
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A.M. Weight = 181.3 | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 6.34 | 0.00 | 6.34 |
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A.M. Easy recovery run at Base I
Started out super slow and eased into ~8:30/mi, no HRM.
5.01 mi/46:48
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P.M. 1.33 mile mini-run with Michael and Matthew
Worked down to ~8 min.mi
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A.M. Weight 179.6 | | Add Comment |
| | 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 | 6.64 | 0.00 | 0.00 | 5.70 | 0.00 | 12.34 |
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A.M. Medium long run w/ 8 x 5 minute AT intervals around a road loop.
Will log later.
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P.M. Easy 1.33 mi mini-run w/ Michael
Just warming-up.
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A.M. Weight 180.1 | | Comments(4) |
| | 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 | 0.00 | 0.00 | 0.00 | 6.41 | 0.00 | 6.41 |
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A.M. Easy Base I run.
I started out super slow and worked down to slighly under 8 minute pace. I felt very, very smooth on this run. If I avoid any freak injuries or illnesses, I think I'm setting myself up for a nice jump in fitness. I've been close for the last few months, but every time I got momentum, something big came up and stopped it. I can feel it building up again, and as far as I can tell, training for the next few months has the likely potential of being solidly consistent.
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P.M. 1.33 mi mini-run.
Just warming up, keeping metabolism up, and establishing training frequency.
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A.M. Weight = 179.3 | | Add Comment |
| | 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 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.60 | 0.00 | 8.85 |
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A.M. 4 x 1600 on track at AT effort + 4 x 100 acclerations + hill skips.
Felt good. The track was icey on the turns but had crunchy frost/snow/ice on the straights that gave good traction.
Will log details later.
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A.M. Weight = 181.1 | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 14.08 | 0.00 | 14.08 |
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A.M. Long run at Base I,
I felt pretty good today, and though I could feel the training week in my legs, my energy was solid. I was significantly faster than last week at the same heart rate. This was a good training week. I completed every run according to plan, and worked hard but not too hard. Next week will be similar but I will ratchet up the workload ever so slightly.
14.08 mi/2:00:12
| Segment |
Pace |
Ave HR |
| 0-15' |
9:53 |
119 |
| 15-30' |
8:48 |
134 |
| 30-60' |
8:32 |
141 |
| 60-90' |
8:18 |
144 |
| 90-120' |
8:02 |
149 |
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A.M. Weight = 180.5 | | Add Comment |
| | 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 | | 0.05 | 0.80 | 0.10 | 0.00 | 6.70 | 1.60 | 0.30 | 28.34 | 0.00 | 1.00 | 128.00 | 10.00 | 176.89 |
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