| 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 | | 0.13 | 0.96 | 1.50 | 3.83 | 0.40 | 0.10 | 7.85 | 1.20 | 0.25 | 5.05 | 64.37 | 0.50 | 86.14 |
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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 | 0.10 | 0.10 | 0.10 | 0.10 | 0.10 | 1.70 | 0.00 | 2.20 |
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Aerobic
10 minutes on the bicycle.
20 minute run on treadmill. 1st 15 minutes at Base I which is around 9:30/mile right now (yeah, pretty slow--but better to be honest about it and enjoying improving). I increased the speed 30 sec/mile each minute for the last 5 minutes to finish off with a mini-progression run. I'm still wary of re-injuring my healing achilles tendon so I am being very, very careful. Tuesday's accelerations caused some irritation which by itself isn't bad if it subsides. Working it to the point of mild irritation that does not persist is the natural route of functional rehab.
Weights/Core work
2 x 8 squats, 8, 5 x romanian deadlift, 2 x 8 (each leg) lunge walks, 2 x 10 incline rotating sit-ups with 12 lb ball, 1 x 8 glute-hams with slightly bent knee, 1 x 10 incline one-legged sit-ups (each leg) with 12 pound ball, 1 x 8 side raises, 10 x deep incline sit-up with full extension with 12 lb ball, incline sit-ups with 35 lb plate (ab started cramping so I stopped after 5 reps). 10 double leg-ups laying on end on bench.
1 x 8 calf press + 2 x 3 high-load eccentric calf press on each leg for achilles rehab (very, very effective for tendon rehab). | | 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 | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.10 |
| 21st east loop: Standard easy base I (9:30-10:00 pace?) run with acceleration on a grass field I ran by. Tomorrow I will do an LT run on the track to assess my fitness. | | 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 | | 0.13 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 2.75 | 0.00 | 0.00 | 0.50 | 0.50 | 0.00 | 4.08 |
| Today I assessed my fitness with a 20 minute LT run on the track. I define LT as one-hour race pace. I've used this workout for years as a fitness diagnostic for me and those I've coached. To do this right you have to have a feel for LT pace and be honest about what you're experiencing during the run. I often finish these with a quick 200m. If I can accelerate nicely I've stayed appropriately within myself--if not the workout was more intense than LT. If anything, today I may have been slightly slower than LT pace. I warmed up for one mile with a couple of strides. Anyway, here are my splits: 1:49, 1:55, 1:50, 1:50, (7:25) 1:48, 1:48, 1:49, 1:46 (7:10), 1:49, (0:08 to change directions), 1:47, 1:46 = 20:06; Average pace = 1:48.9 = 7:18.2 mile. I continued 200m more with a fast finish in 30.7 (could have continued another 200m but am not out to race!)= 20:36. I did not feel pain or irriation in my achilles during either the LT run or the fast finish 200m. It will probably be mildly sore and irritated, but that's okay and is functional rehab. I still have a very long way to go to regain fitness. (You know you are green when one mile of running is a sufficient warm-up!). I also weigh 190 lbs right now which is 20-25 pounds over racing weight. A lot of the excess weight is muscle so at least its not dead weight. I'm not in a hurry to jump of my mileage. I have a plan that I'm sticking to and will slowly increased my workload. The long-term technical goal of my training program is to maximize my running economy. The best way to kill your running economy is to overtrain. Often training very hard when getting back in shape will be bring a rapid increase in performance level but at the cost deep physical exhaustion. The object of a base whether it be running or weight lifting or anything else is to build substantial general fitness while avoiding deep fatigue. This means that it is often optimal to progress slower in your training than you could. The pay-off is that a plateau will occur much later and at a much higher performance level. | | 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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I took the day off. I accomplished what I wanted to last week and my healing achilles won't suffer for the rest. I did a few calf raises on the stairs to keep blood flowing to it and followed that up with some general full-body stetching. | | 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 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 | 0.00 | 4.50 |
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Ran 3 laps at Liberty Park with a couple of gentle pick-ups to loosen up.
Weight (a.m., before run) = 190.X
Although in principle I'm against jumping up my mileage I may have to go to doubles soon simply to drop weight. I am really against restricting my food intake to reach racing weight--the training alone should take care of most of it.
I went to a chiropracter certified to practive active release. He treated my achilles. He seemed to have good touch, but didn't seem very familiar with athletes. Wednesday I will see the only other active release certified practioner in the immediate Salt Lake area. After seeing both I'll decide who is best for me. | | 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 | 1.10 | 0.00 | 1.60 | 1.00 | 0.00 | 3.70 |
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Ran on the treadmill and did my usual weight/core routine.
Today's run exemplifies a foolish workout. Because I was bored on the treadmill I ran 3 x 3 intervals at AT pace. I was tired today and should have just jogged and rested. Running AT intervals at 8:00 pace is not going to do me much good at all.
I'm really limited by my achilles rehab. Were it 100% I could do the speed work that I personally respond very well too.
Weight 189.5 | | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.26 | 0.00 | 3.26 |
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First run with a garmin. I Like it. Average pace was 9:40/mile (really more like 9:15-9:20 because I started out even slower.
I saw the other active release practitioner. This guy is an athletic trainer and is clearly more familiar with athletes. I'll stick with him.
Weight 188.9 (a.m. before 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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The ART practioner I worked with suggested taking a few days off of running. As much I am loathe to do this, I'm going to. My achilles is almost better. As soon as it heals up this last little bit I can follow through with my training plan.
Because I'm so out of shape, I can take a few days off if without losing fitness.
So, today is a day 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I bike for 20 minutes on the same bike I always use at the fieldhouse (U of U). I set the resistance at 6 and kept my RPMs ~90. Heart rate was in the mid 130s. When I started retraining the same workout had me finishing in the low 150s so I've definitely gained cardiovascular capacity. In some ways using an stationary bike is a better measure of absolute fitness because weight loss/gain doesn't have near the effect that is has on running.
I followed this up with my usual core and weight routine. At the ART practioners suggestion I modified my romanian dead-lift by putting a ~20 degree bend in my knees. This really increase Glute recruitement and gave a better overall stretch of the whole hamstring muscle. Definitely a keeper. | | 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 |
| I got another ART treatment and took the day off. I purchased some cold packs and ace bandages so I can ice immediately after finishing my runs. | | 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 | 0.50 | 2.26 | 0.50 | 3.26 |
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I ran my standard 21st East loop. Last time the Garmin measured the distance as 3.26 miles (my first run ever with a Garmin) and this time (my second run ever with a Garmin) it measured it as 3.26 miles. Pretty cool. I iced right after the run and will ice 1-2 more times today. I felt zero pain during the run, but after the run if I palpated the sore spot it was more painful then on my healthy right achilles.
D = 3.26 mile in 31:06 = 9:31/mile at HR = 140.
I'm going to arbitrarily designate the first 5 minutes of every run as a warm-up because it is not ever representative of the whole run.
T = 5:09 @ 11:06/mile; HR = 122
T = 25:56 @ 9:15/mile; HR = 143 (Overall this second segment is a Base I run although I crept into Base II the last half mile or so).
So overall, doing very little running I've seen a slight increase in fitness. I'm still far, far away from where I am aiming, but as I've said before, I have a plan, and I'm sticking to it as much as possible.
I could improve much faster than I am but this would not be good for my long term progression. I'm working extremely hard on core strength/flexibility/symmetry which has been a big problem for me in the past. That being said, as soon as I completely kick this achilles niggle I'll move back to my plan lock-step. Right now I would like to be doing fast accelerations/striders 2-3 times per week but can't because I think I would re-injure myself. The way I'm going about things I expect to experience slow but steady and unbroken progress. | | 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 | 3.04 | 0.00 | 4.04 |
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Sugarhouse loop:
4.04 miles in 38:49 = 9:36/mile @ HR 142
A very hilly run = ~9:20 mile/pace for road loop in park.
My achilles was barely sore at all this morning when I woke up. Iced after run and iced before bed.
A.M. weight = 190.4 | | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.08 | 0.00 | 3.58 |
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Ran to the track at East High (its a Mondo). Did a few minutes of drills + 5 broad jumps.
Ran 4 x 200 relaxed and easy with a very easy 200 jog recovery to test my achilles and prepare for faster work.
200s = 43, 44, 39, 36. 1600 with the 200s interposed = 7:50.
Considering the current fragile state of my achilles I think the track may be a better surface than grass to do strides/accelerations. I really like 200s because they are long enough to settle into rhythmic, fluid movement, but not long enough to go acidotic (at these speeds anyway).
I ran this entire workout in my Idaten flats. I did not wear my HRM. I iced within 5 minutes of walking in the door at home.
A.M. Weight = 188.5 | | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 1.60 | 0.00 | 3.60 |
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Will add more detail later.
A.M. Weight = 189.9 | | 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 | 0.15 | 0.25 | 3.30 | 0.00 | 3.70 |
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Base I workout: ran laps at Liberty Park.
3.7 miles in 35:04 = 9:29/mile (9:20/mile = ~ average pace after warm-up).
No HRM; Iced as soon as I got in; A.M. weight = 190.6 (sore muscles retain more water). | | 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 | 4.16 | 0.00 | 4.16 |
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I am still sore from my lifting and core work on Wednesday and tired from consistent training (minimal as the workload is--its more than I was doing a couple of weeks ago and I feel the strain).
Accordingly, I ran a very easy, relaxed base I run this morning. This was just what I needed. I'll do some relaxed 200s tomorrow at East High.
4.16 miles in 41:58 = 10:03/mile @ HR = 137.
A.M. weight = 189.4.
Iced ~5 minutes after finishing my 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 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 | 0.00 | 5.75 |
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Ran to the East High track and ran a few warm-up laps and then did a few minutes of drills. I watched my HR and pace while on the track so I could calibrate a little. My final warm-up lap was at ave HR 149 in 2:15. As I'll explain shortly, this puts my current upper limit of Base I in my flats on the track at ~9 min/mile. This is is definitely faster than it would have been a month ago.
After some drills I ran a warm-up 800 in preparation for 4 planned 200s. I ran the 800 in 3:08 (1:38/1:30) with a finishing HR of 186. This was hard enought to get my system up, running, and completely online without being hard enough to take away from my impending workout. For me a brisk 800 is extremely effective warm-up for speed-work or racing. I was somewhat pleased with this because I haven't run anything sustained this fast for a while.
On Wednesday (which I still need to log) I did a pretty intense core workout. In the middle of this I started a set of lunge-walks (which I do with a very deep stretch in my hip flexors--which I had just worked pretty ferociously on the incline board) and my left hip flexor cramped really hard--I was done with lunge walks for that workout. My hip flexor was very sore the next day and each day has become a little better. However, I could feel it during the warm-up 800. Accordingly, I decided to save the 200s for another day and instead run a hard 1600. (A few years ago I probably would have compulsively proceeded with the 200s--I hope I'm a little smarter about things now).
My 400 splits:
400: 1:30, HR 185
800: 2:59 (1:29), HR 192
1200: 4:26 (1:27), HR 195
1600: 5:49 (1:23), HR 197
This was a very hard run for me but certainly not all out. I did not go lactic and I recovered pretty quick. In retrospect I should have run the last 400 harder because I don't think I hit max HR. If I saw it right, my HR blipped at 198 right after I finished. Max heart rate drops with age and some with training. Before running this I guessed my max HR was at least 195. For now I'll call it 198.
This workout tells me a few things:
1) I have a large dynamice range for cardiac output; ie, resting HR of ~50 and a max of 198 means I have almost 150 bpm to work with. This is helpful information for pace calibration. (I don't believe there is anything magical about my personal training zones. They could be arbitrarily set somewhere else and called different things. However, because I have worked within my system for a while they have become meaningful to me in defining an intelligent training system. I know how it feels to run at Base I, Base II, AT, LT, etc. and generally know a priori how many recovery days, if any, will be necessary following a workout at X training zone for Y duration. Essentially, its a personalized lexicon to describe and recored precise physiologic challenges aimed at inclusively and continuously cycling stress, rest, and adaptation.)
2) I have a LOT of aerobic conditioning to do. Top athletes race 5k at very near max HR. I have to work like crazy to even reach it. This has always been the case for me.
3) My gentle, slow approach to regaining fitness is working. Last spring after essentially 6 weeks of hard training I ran a certified, loop course 5k in 18:29 with a body weight of 185 lbs. I injured myself shortly thereafter. I am not in a hurry this time.
4) It feels good to run hard every once in a while.
A.M. Weight = 187.1; Iced within 5 minutes of finishing this workout; ran whole workout in my Wave Idatens.
Thanks for reading. This post has become quite the tome. | | 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 | 0.00 | 0.00 |
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5 minute warm-up on bicycle
Standard weight and core work.
A.M. Weight 187.1 | | 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 | 1.10 | 3.75 | 0.00 | 4.85 |
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4.85 miles over a hilly loop in 48:19. Post-warm-up at 9:44/mile, HR = 145.
Achilles feeling better and better. Iced right after run.
A.M. weight = 187.5 | | 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 | | 0.00 | 0.38 | 0.25 | 0.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 | 0.00 | 3.81 |
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Jog to East High. Drills. Spontaneously ran the very end of the Black Sheep group's workout (600 (~2:07-HR 186, 200 jog, 400 (72, HR 191).
This was great as I have not run any kind of interval workout with a group or training partner for almost 3 years. I think I'll run with this group more. I'm on their email list now.
Jog some, then 3 x 200 with a ~200 walk:
32-33 (didn't start watch--guessing)
33.3
31.3
Jog home.
The pace was pretty manageable on everything today, but I felt out of alignment. I need to take a tennis ball to my hip rotators.
Iced after run. Achilles feeling better and better.
A.M. Weight 188.1 | | 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 | 3.24 | 0.00 | 3.24 |
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Standard 21st east loop.
3.24 miles in 31:56.
Post-warmup = 9:35/mile @ HR 144.
Achilles more sore than the last few days, probably because of yesterdays 400 and 200's forefoot striking. I've seen a lot of progress here but still need to be careful. Some mildly sore glute/hip muscles. Felt pretty good on the run and lined up much better than yesterday. Iced within 5 min of run.
A.M. Weight = 187.7 | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Achilles still a little touchy from the Tuesday's speed workout. I chose to not run today so I could avoid the possibility of being forced not to run. I am not interested in reverting.
15 minutes on the bike (HR dropping at same RPM/resistance).
Standard weights and core workout.
Iced after workout.
A.M. weight = 187.1. | | 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 | 3.27 | 0.00 | 3.27 |
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Alright, so I am very pleased with today's run. I knew a fitness jump was inevitably coming soon. On the roads, in trainers, I've been stuck at ~9:30 pace to stay in the HR 140's (Base I pace for me).
I ran my standard 21st East loop which I ran at 9:35 pace at HR 144 on Wednesday. At my first checkpoint I was ahead of pace but then I noticed that my HR was lower than before too. I readjusted my pace to bring HR up to the 140s which felt awkward but not hard.
I finished the run at 9:12/mile HR ave = 144 (first ~5 minutes not counted in pace calculation as always). This is a nice jump. I was likely at 10:00/mile 6-7 weeks ago. I may do an LT run on the track tomorrow to see where I'm at there since it will clearly be faster.
Iced immediately after run.
A.M. Weight = 187.7. | | 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 | 0.13 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.26 | 0.00 | 6.39 |
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Run to Track at East High
Drills
LT run on Track Changing directions after 6 laps.
Lap time (Ave HR)
1:45.01 (161), 1:41.82 (175), 1:43.95 (177), 1:45.67 (176)
1:46.63 (176), 1:46.18 (176), 1:45.60 (176), 1:47.60 (175)
1:45.25 (176), 1:44.97 (178), 1:45.86 (179), 1:46.04 (180)
Fast finish 200 = 30.78 (189 ave, 196 just after finish)
HR creeping up as I anticipated the fast finish (probably started on 10th lap).
Interior laps are the best indicator of LT pace because my warm-up is over but I'm not getting excited about the last 200.
Average pace of laps 4-9 = 1:46.16(175.83) = 7:05.7/mile.
Daniels VDOT Based of LT = ~47.5
Performance equivalent for 5K+ (I could run a mile at a much higher VDOT right now):
5K = 20:50, 10K = 43:13, 1/2 = 1:35:35, Marathon = 3:19:15.
Iced immediately after run.
A.M. Weight = 187.9.
| | 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 | 4.06 | 0.00 | 4.06 |
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Ran Sugarhouse Park loop. Last time at Base I was at 9:20 pace for the loop in the park. Today I was at 8:57/mile = HR 147. Another indicator of a fitness increase.
Iced achilles immediately after run. Iced again in the afternoon and again in the evening. Its been a little more flared up the last few days--probably because of the speed work. I'll back off the speed a little this week and raise my mileage a little.
My other hobby outside of running is mountaineering. I will be attempting to summit Gannett peak (Wyoming) the first week of July. This will be long, very physically demanding trip. Accordingly I'll start putting in some longer runs sooner than I probably would otherwise. The key with these multi-day climbs is to arrive at summit day feeling strong. Long runs help tremendously with tolerance to long approaches which is what makes Gannett the second most difficult state high point after Denali in Alaska.
A.M. Weight = 188.1. | | 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 | 5.89 | 0.00 | 5.89 |
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Very easy, gentle run up through UoU campus. Silence and solitude still the soul. I went minutes at a time without passing another person or car, hearing only my steps and the gentle rain which erased the background noise of the city. I wished it rained on every holiday.
5.89 miles in 1:00:19. 10:07/mile = HR 135
A.M. Weight 187.0
Iced immediately after 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 | 0.35 | 0.25 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.85 | 0.00 | 5.70 |
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Crazy workout with the Black Sheep. This was my first full workout with this group. This will definitely jump my fitness. I'll soon found out if I really upset my achilles tendon. I'll bike and do core work tomorrow regardless as this workout is quite a bit more than I am adapted too. Its great to run with a group.
After warm-up, ran lap around sugarhouse park 1 minute on, one minute off (~3k pace?).
Next alternate bounding then running up a steep grass hill for a total of 10 reps.
Finally, ran 6 x 400 (2 x 3, descending time in each set) with ~50 second recovery.
400/standing recovery: peak HR
1:34/53: 184
1:28/57: 186
1:25/56: 191
1:37/46: 185
1:36/48: 188
1:08.3: 198 (Max?)
Cool-down.
Iced as soon as I got home. I forgot to weigh this morning (not used to getting up this early). | | 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 | 0.00 | 0.00 | 0.00 |
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Mr. Achilles is definitely upset at me. I will have to abstain from speedwork for a while I fear.
Day off. Iced 4 times.
A.M. Weight = 187.7 | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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30 minutes on the bike:
5 min warm-up
20 min of 30 seconds moderate 30 second hard
5 min cool-down.
Weights and core work.
I think it could be a few more days before I run AND NOT RUN SPEED WORK!
I've definitely made progress in my fitness. I stick with intense workouts on the bike to maintain it. At the least it will keep my blood volume up.
A.M. Weight = 186.9 | | 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 | 0.00 | 0.00 | 0.00 |
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Day off.
A.M. Weight = 187.5 | | 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 | | 0.00 | 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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On the bike; achilles is feeling better, but not ready to run on yet.
5 minute warm-up
20 minutes of 30 seconds at 85-90 RPM/30 seconds at 110-115 RPM, all at the same resistance. This is a phenomenonal workout if one is forced to cross-train. You can really push up the VO2 without going lactic which is really hard on the bike if you are a runner (its a great running workout too). I took splits with my Garmin at ~5, 10, 15, and 20 min. My HR at the end of each split was: 166, 178, 182, 189. Stayed ~180 for the final 15 minutes but crept up the last 2 reps when I stayed at ~120 RPM rather than 110-115.
5 minute cool-down. | | 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 | | 0.13 | 0.96 | 1.50 | 3.83 | 0.40 | 0.10 | 7.85 | 1.20 | 0.25 | 5.05 | 64.37 | 0.50 | 86.14 |
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