| 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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| | 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 | | 0.10 | 1.35 | 0.00 | 0.20 | 0.50 | 9.90 | 0.50 | 38.30 | 0.00 | 23.53 | 181.72 | 2.04 | 258.14 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.62 | 0.00 | 3.62 |
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A.M. Easy Base I recovery run to warm-up for core work and scout out short P.M. loops.
3.62 mi/33:34 =9:16/mi, settled into the 8:30s after warm-up.
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A.M. Weight = 181.0 | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.68 | 0.00 | 8.93 |
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A.M. 4 x 1200 at East, 4 x 100 accelerations, 4 x hill skips
I debated for a while on what to do for this morning's workout. Right now my major training focus is to simply build on aerobic base. In my mind, the most effective way to do this is to run lots of easy miles with signficant mileage at the aerobic threshold (AT, which is easier than LT, and usually a little slower than marathon race pace--think of it as the maximum aerobic pace). However, the nervous system will go stale if it is not given variety. Thus, Monday is my variety day. It will usually be some type of medium effort interval workout, something hard enough to be very different from AT work, but still not "hard", definitely easier than the interval training that will come later in the year. I decided when I got to the track that 4 x 1200 at 6 minute pace would fit the bill. They got easier as the workout progressed, with the 4th one being the easiest. I'm 100% certain this was easier than 5k pace, and fairly confident I could run a 10k at this pace on the track. I should note I ran this workout in trainers, not flats.
1200s, finishing HR:
4:36 (95,92,89), 183
4:29, 185
4:30, 184
4:24 (last 100 in 18, which was relaxed), 189
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P.M. Off. I had planned to do a short run tonight, but we had family in town I went to dinner with, and I was in the lab later, so I decided sleep was more important.
A.M. Weight = 180.3 | | 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 | 7.21 | 0.00 | 7.21 |
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A.M. Easy Base I recovery run, Foothill Kensington Loop.
Started out super slow (11 min for first mile) and worked down to just over 8 min/mi. My muscles were generally stiff with minimal soreness except for some mild soreness in my upper hamstrings from yesterdays accelerations.
5.10 mi/47:27
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P.M. Easy 1.81 mile mini-run.
Bought a new pair of Brooks Defyance. I'm always amazed at how soft new shoes feel compared to an old pair that has been slowly pounded to oblivion without the wearer noticing. I tend to destroy midsoles while leaving the outsole in pretty good shape, so the shoe can look great when way past its life time. At 180 lbs I can pound them down quickly.
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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 | 6.43 | 0.00 | 0.00 | 6.61 | 0.00 | 13.04 |
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A.M. AT intervals on road loops through Sugarhouse. 7 x 5 min, 1 x 10 min, 1 min jog recoveries for each, 11.27 mi for the whole workout.
Felt much better than last week's similar workout. Because these intervals stop and start in all different places with uphills and downhills and 90 deg turns its hard to do a rigorous quantitative comparison with last week, but it seems I was faster overall, particularly on the long uphill stretches where I felt more spring and less slog. Pace/interval varied from 6:43-7:34 (last week ranged rom 6:55-7:50). Because of the turning and curb-hopping, pace/effort is slower than the track or a good race course. HR generally bounced around between the mid to high 160s, so I did a good job of staying at the AT, which figuratively is the Golden Goose for long-term improvement.
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P.M. 1.77 mi mini-run w/ Michael.
Legs were very stiff from this morning, but I felt good running once warmed-up, which is right about when we stopped. Finished at ~8 min/mi.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 | 0.00 | 5.12 |
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A.M. Easy Base I recovery run, winding through the streets by my neighborhood, which were generally free from snow and ice.
Started super slow and worked down to just under 8 minute pace by the end, 9:18/mi overall with first mile in ~11 min.
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A.M. Weight = 178.9 | | 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 | 4.09 | 0.00 | 8.34 |
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A.M. 4 x 1600 AT intervals with 100m jog recovery, 5 hard accelerations, 8.34 mi for workout.
Legs felt depleted but the workout was still pleasant. Will log details later.
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A.M. Weight = 179.3
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.73 | 11.08 | 0.00 | 14.81 |
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A.M. Long run along the Jordan River Parkway Trail. 2:00:03/14.81 mi.
This was a great run for me. I was significantly faster than the last two weeks and felt stronger too. Much of it was at a higher HR than last week, but I was also faster at equivalent HRs so I am continuing to see improvement. I ran at comfortable pace the whole way and never pressed the pace. There was almost no wind on the way out, which is slightly uphill because it is upstream, but it picked up so I ran against a solid headwind on the way back.
Overall, this was a good week. I completed all of my planned primary runs. I missed a couple of evening runs because I simply did not have time to fit them in, but that's life when running is your 3rd or 4th priority. This is the fastest I have run at these HRs since I started training again, but I'm still pitifully slow compared to the past and therefore have lots of room for improvement.
| Segment |
Pace |
HR |
| ~0-15' |
9:33 |
128 |
| ~15-30' |
8:21 |
138 |
| ~30-60' |
7:59 |
146 |
| ~60-90' |
7:51 |
151 |
| ~90-120' |
7:38 |
156 |
Average for run after warm-up segment = 7:55/mi @ HR 149.
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A.M. Weight = 180.3
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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 | 0.70 | 0.00 | 0.00 | 0.00 | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.93 | 0.00 | 10.93 |
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A.M. 5 x 1000, l lap jog recovery, at East, 5 x 100 accelerations, 4 x hill skips
This mornings' workout felt EARLY but I also felt pretty good and was pleased to see the forecast snow storm was late. The goal for this workout was to do something signficantly more intense than AT work for the sake of training modulation, but still stay pretty confortable. Today began week 3 of my base phase, during which all interval training will be light. Intervals at 6 min/mi pace worked well last week so I did the same today but ran 5 x 1000 instead of the 4 x 1200. They were easy. For the accelerations, I hit top-end during a portion of each of them. During hill skips, I focused on maximum hip extension.
1000s (finish HR):
3:52(181)
3:46(184)
3:45(183)
3:45(185)
3:41(187--last 200 in 38-39 spiked HR).
Ran in trainers, Brooks Defyance.
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P.M. 1.80 mile mini-run. Warmed-up and finished just under 8 minute pace, which was surprising because it felt much slower.
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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 | 7.03 | 0.00 | 7.03 |
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A.M. Easy Base I recovery run,
Roads and sidewalks this morning were intermittently icey which made for slow going in many stretches. I slipped and fell (not too bad, more of an aggravating annoyance than anything,will probably have mild bruising--my winter gear softened the fall and subsequent slide) turning the final corner before my home after I let down my guard--first fall all winter--in March.
Started super slow and finished just over 8 minute pace
48:09/5.23 mi
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P.M. 1.80 mi mini-run, just warming-up (again) and finished just under 8 minute pace.
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A.M. Weight = 180.7 | | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.24 | 0.00 | 0.00 | 6.61 | 0.00 | 13.85 |
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A.M. 10 x 5 min AT intervals w/1 minute jog recovery, 12.03 mi.
I Ran my standard 21st East loop as a warm-up and ran a little with Andrea who was finishing her run. My legs were not as springy as they were last week for this workout, which meant the uphill portions felt like a slog. However, my staying power was good through the duration of the workout. Heart rate leveled off in the high 160s for most intervals, but occasionally cracked 170, which I tried to avoid. Nonetheless, this was an AT workout, not an LT workout, which would be one stop higher in intensity. Pace/interval ranged from 6:36-7:51/mi, depending on the grade, lots in the 6:45-7:10/mi range. I'll keep accumulating as much volume as I can at AT pace because this is very effective for building a base and increasing true aerobic fitness.
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P.M. 1.81 mi mini-run, just warming-up, clearly tired from this morning, finished at ~8:30/mi.
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A.M. Weight = 180.1 | | 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 | 7.15 | 0.00 | 7.15 |
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A.M. Easy Base I recovery run. 5.35 mi.
As has become routine, I started out super slow. First mile in 11:19, next half mile was at 10 minute pace, then finally loosened up and progressively increased the pace to finish somewhere around 8 min/mi, probably in the 7s.
If I'm going to run the times I'd like to run, I need to drop weight. My body fat level is fine, I'm just carrying too much muscle mass. I raced at 165 in college and would like to get back to that. The increased mileage will take care of some of that, but finally and reluctantly, I'm going to consciously cut food intake a little. I remember reading an article on Lance Armstrong's weigh dropping strategy heading into The Tour.
The summary is essentially this: 1) Do it gradually and well before the most important competitions or else you will go in compromised and weak. 2) Cut food intake on hard days when the body is really fired up and will chew through fat. You should still follow a regular meal pattern because you need the food to recover, but end the day at a caloric deficit. 3) Eat regularly on days preceding hard days, so that you go in with enough glycogen to do the hard work. This doesn't mean make up the deficit from the previous day, rather eat eucalorically so that the 2 day average is a deficit. Yesterday I ran a deficit, today will be balanced.
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P.M. 1.80 mile mini-run.
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A.M. Weight = 179.1
| | 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 | | 0.10 | 0.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 4.42 | 0.00 | 9.67 |
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A.M. 5 x 1600 AT intervals at East w/100 jog recovery; 4 x 100 hard accelerations, 9.67 mi for workout.
My legs felt great this morning although HR was a little elevated. I can feel my body reacting to the reduced food intake. It feels a lot like ascending to altitude. I think that no matter how correctly I drop weight it will impact my training and that I could regress a little before I start to see the benefits of running leaner and lighter. If I continue to feel good on my hard days and sleep well, I'll know I'm not over doing it. Anyway, tomorrow is my 2 hour run so I'll fuel up today.
Will log workout details later.
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A.M. Weight = 177.9 | | 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 | 8.50 | 6.50 | 0.00 | 15.00 |
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A.M. Long run along the Jordan River Parkway Trail
This was pretty solid run, but I don't have HR data because I forgot my chest strap. I ran with AdamRW. We started out very slow with the first couple of miles averaging just under 10 minute pace and then settled into ~8 min/mi until the turn around point at 5.5 miles. We picked it up a little on the way back, running 7:35/mi, which was still very conversational. Adam called it good at 11 because he is coming back from injury. I continued on for another four but spent the first mile or so warming back up because I stopped and talked too long. The final 3 miles for me were 7:46, 7:33, and 7:23. My legs were definitely depleted by the end, but that's what I wanted and I still finished strong.
Overall this was a good week. I got in every planned run and put in a lot of work. I feel healthy and am free of injury. It looks like I may have dropped a couple of pounds this week which is good because I need to lose 10+ more. This was my 3rd week of my planned 6 week base phase so I'm half way through.
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A.M. Weight = 178.4 | | Comments(1) |
| | 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 | 2.04 | 2.04 |
| Took the kids on a small hike above Reb Butte Gardens. | | 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 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.94 | 0.00 | 9.04 |
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A.M. 4 x 1200 at East, 9.03 mi total.
Will log later
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A.M. Weight - 178.1 | | 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 | 7.54 | 0.00 | 7.54 |
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A.M. Very slow recovery run, barely base I, just under 9 minute pace for the last 1.5 mi.
49:12/5.08 mi = 9:41/mi
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P.M. Slow evening mini-run. I'm clearly feeling the consequences of calorie reduction. I don't necessary feel weak or depleted, just severely out of sync. I've noticed sure connection between calorie status and rhythm before. I'll eat well tonight to replete for tommorows medium-long workout
2.46 mi, worked down to 8:30/mi.
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A.M. Weight = 177.2 | | Comments(1) |
| | 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 | 4.00 | 0.00 | 1.00 | 6.04 | 0.00 | 11.04 |
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A.M. 11 mile run with 5 mile AT run.
Will log later.
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A.M. Weight = 178.8 | | 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 | 7.59 | 0.00 | 7.59 |
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A.M. Easy Base I run,
Started slow, finished at ~8 min/mi
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P.M. Easy 2.45 mi mini-run,
Finished at ~8 min/mi, no HRM
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A.M. Weight = 177.3 | | 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 | 9.00 | 0.00 | 9.00 |
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A.M. Easy Base I run.
9 miles at 9 minute/mi average (first in 11+, last ~5.5 @ ~8:20/mi. Yes, my legs definitely felt depleted this morning. Its very weird to finish a 9 mile run and have your legs feel as empty as after 18. Although depleted, I felt pretty good overall, enjoyed the run, and felt more in sync.
I think my body is adapting to the reduced food intake. I'm training slower, but I fully expected that to happen. In the end though, after getting down to a healthy racing weight I'll be running much faster. Also, there is some merit to the idea that training in a glycogen depleted state enhances adaptation. I'll eat well today because I have my long run tomorrow and would not want to hit mile 9 feeling as depleted as I did today.
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A.M. Weight = 177.1 | | Comments(1) |
| | 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 | 1.00 | 0.00 | 2.75 | 11.25 | 0.00 | 15.00 |
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A.M. Long run, 15 miles along Jordan River Parkway Trail from 13th South
This was the best run I've had all week. I found a great rhythm where everything was lining up the right way and felt very strong through the end of the run.
I picked it up the last mile, but I always forget how truly convoluted this mile is with lots of sharp turns, a bridge crossing, street crossing etc. Not only does it slow me down, I think the Garmin measures short because of all the sharp turns. I ran the first half of the last mile in 3:20, increased the pace, hit the really winding part, and somehow finished with a 6:53. I never really notice it on the way out because I'm barely jogging as I warm up. The next faster finish I do will be during the second to last mile and then I'll cool down through the crazy part.
For the week, I did well considering Andrea was in Israel for work. Between work myself, taking care of my kids, and starting out the week feeling really out of sync, it worked out pretty good. Next week should be much more normal. I did well with food intake and expect to see it continue to show on the scale. I think the weight loss will continue to add an extra fatigue factor, but that I will adjust somewhat. Once I'm down to racing weight (~165--which is still heavier than most, but is pretty lean but still healthy for me) and level off I will get the pay off.
~0-15' = 10:05/mi @ HR 125
~15-30' = 8:29/mi @ 141
~30-60' = 8:10/mi @ 148
~60-90 = 7:57/mi @ 150
~90-113 = 7:43/mi @ 155
~113-120 = 6:53 (in reality faster, see above)/mi @ 169
4 weeks down, 2 to go to finish my base phase. I may add some transition work the next couple of weeks.
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A.M. Weight = 177.0 | | Comments(1) |
| | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 | 0.00 | 9.30 |
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A.M. Easy Base I run through the storm. Out and back on Foothill + loop, 9.3 miles, no HRM.
Warm-up = 11:30/mi (1.0 mi)
Out = 9:02/mi (2.5 mi)
Back = 8:09/mi (2.5 mi)
Loop = 7:53/mi (3.0 mi)
Light strides = N/A (0.3 mi)
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P.M. Off. A cold started coming on last night and the hammer dropped (on me) during the day today.
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A.M. Weight = 176.9 | | 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 | 7.47 | 0.00 | 7.47 |
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A.M. Easy Base I run.
I'm still pretty sick, body aches, never-ending drippy nose, but running makes me feel better so I got out the door and did it.
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P.M. 2.45 mile min-run.
The body aches and plugged sinuses continue, but I felt a little better this evening, so I decided to go out.
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A.M. Weight = 176.9 | | 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 | 0.50 | 0.00 | 0.00 | 4.50 | 0.00 | 0.00 | 8.49 | 0.00 | 13.49 |
| A.M. 4.5 mile AT run + 5k pace 800, on the track, at East, 11.0 miles for workout.
I am still sick but definitely recovering. I slept great last night and my overall energy is much better. Nonetheless, HR is elevated so my AT pace was SLOW. After 4.5 mi, I jogged 150 meters, walked 50 meters, and then ran an 800 at 5k pace. The pace change felt awkward, but the rep was not hard. Because I'm sick, I not trying to sustain a caloric deficit right now. My body is under enough stress with illness and continue training. I'm recovering and don't want to thwart that by over-stressing it. I've dropped a few pounds and certainly am not going to gain it back with a few days of eating ad libitum.
AT Pace was ~7:15/mi. Final 800 was in 2:54.
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P.M. 2.47 mi mini-run, finished @ ~8:15/mi
Felt okay.
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A.M. Weight = 176.6 | | 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 | 0.00 | 0.00 | 0.30 | 5.71 | 0.00 | 6.01 |
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A.M. Easy run on Treadmill at the Fieldhouse
I didn't feel like running on snow this morning so I opted for a treadmill. Still sick, but rapidly improving and should be 100% in a couple of days.
6.01 mi, gradually increased the speed and finished at 7:47/mi.
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A.M. Weight = 176.2 | | Comments(1) |
| | 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 | 4.00 | 0.00 | 0.00 | 3.38 | 0.00 | 7.38 |
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A.M. 4 x 1600 AT intervals with 100m jog recovery at East.
Will log later.
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A.M. Weight = 176.0 | | 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 | 0.50 | 0.50 | 2.13 | 0.00 | 7.25 | 4.77 | 0.00 | 15.15 |
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A.M. 15 mile progression run along the Jordan River Parkway Trail from 13th South
My cold is almost gone. I woke up this morning feeling strong again and could tell this was going to be a good run. Every week I feel a little stronger on my long run. I felt good from the outset so I was a little more aggressive with the pace. I turned my HR display off and ran by feel picking up the tempo bit by bit as my body relaxed and fed off the rhythm. I ended with the last half mile at 10k race effort. I felt strong on this run to the finish.
~Segment of run = Pace (HR)--headwind on way out that changed to cross wind on way back.
1.8 mi = 9:45 (125)
1.8 mi = 8:11 (144)
3.8 mi = 7:50 (156)
3.8 mi = 7:27 (159)
2.1 mi = 7:11 (165)
0.5 mi = 6:34 (175)
0.5 mi = 6:08 (182)
0.7 mi = 8:57--cool-down.
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A.M. Weight = 175.9 (lowest in almost 4 years!)
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.33 | 0.00 | 6.33 |
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A.M. Base I run on the Treadmill.
I've decided to cycle down this week. I've averaged 60 miles/week for the last 5 and have been feeling stronger and stronger, but I've developed some sort of tendonitis at the muscle-tendon junction at the top of my left achilles. This is higher than the achilles tendonitis I dealt with for half of 2008. This is good because the blood supply is a much better so it should heal faster.
I felt it during the last half of my 15 miler on Saturday, and it was pretty sore over the weekend. Andrea rubbed it out, which helped. The most positive sign is that it I did not feel it at all for the last few miles of my run today. For me, pain that goes away after I get warmed up tends to indicate a minor rather injury that will go away fast.
I started out very slow, and slowly increased the speed of the treadmill. By the middle of the run I was at 7:53/mi at HR 149 for a mile or so, and then increased the speed to 7:47/mi @ HR 151 (speed at HR matches my overground speed at HR almost identifically) for the last couple of miles. My calf was painless at the end of the run, but stiffened up a little during the day.
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A.M. Weight = 177.3 | | 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 | 7.06 | 0.00 | 7.06 |
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A.M. Easy Base I run, Foothill-21st East Loop
My calf is a little better than yesterday. It still hurt a little during the warm-up, but not as bad. The pain went away more quickly during the run until I barely felt it. It stiffened up less during the time after the run, so there is improvement on all fronts. I may jog a mile tonight to try and keep it loose. Ran @ ~8 min/mi for the last couple of miles.
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P.M. 1.8 mile mini run, finishin at ~8:30/mi. Calf was pain free.
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A.M. Weight 177.0 | | 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 | | 0.10 | 1.35 | 0.00 | 0.20 | 0.50 | 9.90 | 0.50 | 38.30 | 0.00 | 23.53 | 181.72 | 2.04 | 258.14 |
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