| 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 | | 0.00 | 0.17 | 3.46 | 0.00 | 0.00 | 2.50 | 4.00 | 16.79 | 0.00 | 6.77 | 131.92 | 9.04 | 174.65 |
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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 | 2.07 | 0.00 | 2.07 |
| P.M. 2.07 miles to warm-up my incensed achilles for stretching etc. | | 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 | 5.04 | 0.00 | 5.04 |
| A.M. 5.04 mile at Base I, settled in at ~8 min/mi. Achilles is unhappy. I feel lucky to run today. | | 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 | 7.34 | 0.00 | 7.34 |
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A.M. 5.28 mi at Base I. Settled in around 8:10/mi. Achilles still hurts, pain is a little less.
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P.M. 2.06 mi mini-run w/ Michael. He's running a 5k for a school goal in a couple of weeks. | | 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 | 0.17 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 3.35 | 0.00 | 6.02 |
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A.M. 2.5 mi AT run at East + 1 x "The Hill Interval"
Achilles is continuing to re-improve--painfully slow though. I'd intended on doing 3 miles of AT work, but my achilles started to hurt a little more so I cut it off at 2.5.
Settled in at 7 min/mi at HR 166.
I ran my hill interval once on the way back (1:09). I've noticed that hill work doesn't seem to bother this particular incarnation of achilles tendonitis.
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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 | 7.30 | 0.00 | 7.30 |
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A.M. 5.26 mi at Base I.
Ran my standard Guardsman-Foothill-21st East loop. Settled in at ~8:15/mi.
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P.M. 2.04 mi mini-run w/Michael. | | 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 | 0.17 | 0.17 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 3.67 | 0.00 | 6.01 |
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A.M. 2 miles of AT work at East + 2 x Hill
Ran 2 miles of AT work as planned (no HRM) then 2 x the Hill in 1:08 and 1:03 (fairly hard). Achilles still slowly improving. As before, hill work seems to be safe. | | 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 | 5.26 | 0.00 | 5.26 |
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A.M. 5.26 mi Base I run, standard loop (I need to find a new one, but his one is great).
Settled in at ~8 min/mi. Best achilles has felt in a while. | | 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 | 3.49 | 0.00 | 3.77 | 7.29 | 0.00 | 14.55 |
| A.M. 14.55 mi easier progression run.
This run went better than expected. It was very frustrating to have been almost over this achilles injury and then re-injure it. I'd hoped to get in 10 miles but after the first couple I felt zero achilles pain so I kept the pace in check and kept going out for about an hour and then turned around. I picked up the pace a little on the way back and avoided triggering any pain.
My achilles is probably about where it was when I re-injuried it but I'll temper my enthusiam for interval training a little more and work back into to it gradually and systematically.
I settled in at 8 min/mi for most of the run then dipped into the 7:30s for the last 3.5 miles. I felt strong through to the finish with no blood sugar drops and no supplementing along the way. This is the longest of been in a while and a few hours later I can tell because I'm more tired than usual. Achilles is still fine though.
I should note that although I've not logged it, I've been dutiful with my rehab routine which includes stretching several times a day, eccentric loading, heel drops, massage, and ASTYM. | | 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 | 2.06 | 0.00 | 2.06 |
| A.M. 2.06 mile mini-run to warm-up achilles for rehab routine. | | 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 | 7.34 | 0.00 | 7.34 |
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A.M. 5.30 mi at Base I. Settled into ~7:45/mi. No HRM
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P.M. 2.04 mi mini-run w/ Michael. He has sideaches so we stopped a lot and went slow. I remember getting them much easier as a kid.
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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 | 1.05 | 0.00 | 0.00 | 0.00 | 0.00 | 1.80 | 0.00 | 0.00 | 4.18 | 0.00 | 7.03 |
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A.M. Jogged to East,
drills,
steep hill walks to actively stretch out my calves and achilles,
1 mi AT warm-up,
jogged to "The Hill" and ran it 6 times with active recoveries:
1:14 (180),
1:15 (181),
1:12 (185),
1:12 (187),
1:10 (188),
1:07 (191).
This was a good workout. My achilles does fine with hill work. This is a little perplexing because of the extra stretch put on it. I got to East just as the last Black Sheep were leaving. I would like to be working out with them right now, but my achilles isn't ready and I don't want to re-injure it.
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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 | 5.25 | 0.00 | 5.25 |
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A.M. 5.25 mi at Base I. Settled into ~8:10/mi.
I'm not sore from yesterday's hill work, but my upper leg muscles are tired. | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 4.02 | 0.00 | 7.02 |
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A.M. 3 mile LT run at East.
Jogged over, drills, hill walks.
12 laps of LT work, changing directions after 6 laps.
| Lap |
Split |
HR Ave |
Mile |
| 1 |
1:45 |
157 |
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| 2 |
1:42 |
173 |
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| 3 |
1:40 |
177 |
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| 4 |
1:41 |
179 |
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6:48 |
| 5 |
1:41 |
178 |
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| 6 |
1:42 |
178 |
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| 7 |
1:42 |
177 |
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| 8 |
1:42 |
178 |
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6:47 |
| 9 |
1:42 |
177 |
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| 10 |
1:42 |
178 |
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| 11 |
1:41 |
179 |
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| 12 |
1:37 |
181 |
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6:42 |
This was a good LT workout. It was comfortably hard and a pace which I could have held for an hour in a race. My achilles seemed to do fine with this pace. A week ago it wouldn't have. So, I have now safely done a long run, a hill workout, and an LT run. I'd like to be working out more intensely, but this is enough to stay reasonably fit. | | 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 | 5.26 | 0.00 | 5.26 |
| A.M. 5.26 miles at Base I, settled into ~7:50/mi. | | 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 | 4.19 | 7.00 | 11.19 |
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A.M. 4.19 @ Base I: I kept Michael company while he ran the Brain Injury Association of Utah 5k, his first. He ran great, finishing in 24:59 = 8:02/mi. Not bad for a 4th grader.
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P.M. Hike of Mt. Grandeur with colleagues from work. I carried a ~20 lb pack + my 37 pound daughter for a significant portion of the hike which made what would have been an easy stroll into a hard hike. It was great. Both of my sons (7 and 10) made it to the summit with me (so and 11+ mile day for Michael too!). | | 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 |
| A.M. 3.24 mi easy. My hip rotators are sore from the hike. Settled in at ~7:50/mi. | | 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 | 5.27 | 0.00 | 5.27 |
| A.M. 5.27 mi @ Base I. My standard loop. Settled in at ~7:40/mi. | | 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 | 1.07 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.94 | 0.00 | 7.01 |
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A.M. Jogged to East, Drills, 1 x 1600 at AT, then jogged to The Hill and ran 6 repeats with active recovery of ~1:50.
1:14 (179),
1:15 (178),
1:12 (183),
1:14 (184),
1:11 (185),
1:05 (189).
Times and recovery were similar to last week but HR was ~3 BPM lower. My achilles once again felt better after this workout than before. | | 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 | 5.26 | 0.00 | 5.26 |
| A.M. 5.26, ~8:10/mi. | | 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 | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.12 | 0.00 | 6.12 |
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A.M. Jogged to East, Drills, hill walks to stretch achilles, 1 x 1600 AT/LT, 4 x 400 at ~10K pace with 100 meter jog recovery.
400 (Peak HR)/100 recovery
1:31 (180)/0:37
1:32 (184)/0:35
1:32 (185)/0:31
1:32 (185)/N/A
My achilles is feeling more stable so I decided to try some interval work on the track but keep it short and light.
| | 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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A.M. A day off. I have a large grant due on June 5th and had some signficant lab work to finish today. I opted not to run today in so I could work on my grant rather than only doing experiments. I plan on going medium to medium-long tomorrow. | | 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 | 1.00 | 3.00 | 0.00 | 3.00 | 4.11 | 0.00 | 11.11 |
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A.M. 11 mile progression run along the Jordan River Parkway.
I felt a little tired and flat at the beginning. This is not surprising because of the pressure of the grant deadline I'm facing. I let my body dictate the pace and felt increasingly better as the run progressed. I moved from Base I to Base II, through AT, and then ran the last mile at LT in 6:46.
My achilles felt fine. I can run hills, tempos, light intervals, and go long now. I'd say its 80% healed, I just can't do any fast work. This is a little frustrating because as a "fast" distance runner I'm really dependent on speedwork to become fit. I'm eager to head into some solid interval training but will continue a systematic progression, making incremental increases in the stress I put on my achilles. Slowly but surely. . . | | 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 | 5.38 | 0.00 | 5.38 |
| A.M. Base I Run, finished at ~8 min/mi. | | 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 |
| Goose Egg | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 5.71 | 0.00 | 7.71 |
| Jogged to East, drills, 1 x mile AT, jogged to "The Hill" and ran it 6X. | | 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 | 5.26 | 0.00 | 5.26 |
| Standard Loop | | 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 | 1.50 | 0.00 | 1.00 | 0.00 | 0.00 | 4.01 | 0.00 | 6.51 |
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Track work at East
1 mile AT, 6 x 400 at 10k pace/100 meter jog. | | 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 | 11.00 | 0.00 | 11.00 |
| Easy Base I run, 11 miles along JR Parkway Trail from 13th South. | | 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 | 2.04 | 2.04 |
| 2 mile walk through some trees by a stream to figure out how to solve some big picture issues with the grant design. | | 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 | 0.17 | 3.46 | 0.00 | 0.00 | 2.50 | 4.00 | 16.79 | 0.00 | 6.77 | 131.92 | 9.04 | 174.65 |
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