| 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 | 0.00 | 1.50 | 7.00 | 10.60 | 0.75 | 6.50 | 1.75 | 0.00 | 6.36 | 113.07 | 4.50 | 152.03 |
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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 | 3.20 | 0.00 | 3.20 |
| Easy 30 minute 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 | 2.24 | 3.00 | 0.00 | 5.24 |
| Standard Guardsman-Foothill-21st East Loop. Easy with a small increase in pace over the last 2 miles. | | 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 | 0.50 | 0.00 | 1.37 | 1.50 | 0.00 | 3.37 |
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30 minute progression run. I've gotten slower. | | 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 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.64 | 0.00 | 5.39 |
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Very light track work at East. 6 x 200 at 10k pace w/ 100 jog.
Just enough to make me feel good but not get tired at all. | | 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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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 | 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 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 | 0.00 | 6.08 |
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A.M. 12 x 200 at 5k-3k pace with 100 jog recovery.
I've been working like crazy on a large grant application for the past several weeks. It consumed all non-essential aspects of my life, like keeping up on my running blog. The grant is in the hands of the NIH now and won't be reviewed until late October. I'll have some idea in November on whether it will be funded. The applicant pool is extremely competitive so it will be tough. The good news is that while preparing this application, I found out a smaller grant I applied for in January scored extremely high and will be funded.
Over the next few days I'll catch up on my blog with skeleton entries. My running definitely suffered and I've lost fitness. I have no more grants to apply for until at least February when a revision for the one I just applied for could be due, so I will be able to focus on my training a little more. I'm thinking about running the Top of Utah Marathon, which is ~3 months away. | | Comments(3) |
| | 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 | 5.29 | 0.00 | 5.29 |
| A.M. Easy Base I run along JRPW. 5.29 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.67 | 0.00 | 7.67 |
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A.M. 2 x (8 x 300 at 3k-5k pace/100 jog recovery in 40 secs) = 16 x 300.
Jogged to East, drills, hill walks.
This is an interesting type of workout and one that "fast" distance runners tend to benefit from substantially. I've wanted to do these kinds of workouts for a few months now but have been unable because of my achilles. Its continuing to do better and is a non-issue at 6 min/mi, which was the pace of the 300s today.
In my case I have great top-end speed and a high aerobic capacity but a very poor threshold as a percentage of aerobic capacity. Interval workouts in a short-short format maintain a high heart rate and provide a high total "on-time" for fast fibers but end up being very aerobic. There is no acidosis and they are quite comfortable. Six min/mi is still fairly slow, but they will get faster as I become more fit.
For a thorough discussion on this topic by two master coaches read:
http://www.letsrun.com/forum/flat_read.php?board=1&id=2375989&thread=2375989
Its one of these single best pieces on training I've read anywhere, and I've read a LOT.
| Rep |
Time |
Ave HR |
Peak HR |
Recovery |
Ave HR |
| 1 |
1:10 |
168 |
176 |
:38 |
171 |
| 2 |
1:11 |
174 |
181 |
:42 |
172 |
| 3 |
1:09 |
172 |
181 |
:39 |
176 |
| 4 |
1:09 |
175 |
184 |
:40 |
177 |
| 5 |
1:09 |
177 |
183 |
:40 |
176 |
| 6 |
1:08 |
178 |
184 |
:39 |
178 |
| 7 |
1:09 |
178 |
183 |
:38 |
178 |
| 8 |
1:09 |
179 |
184 |
4:40 |
142 |
| 9 |
1:08 |
168 |
181 |
:40 |
176 |
| 10 |
1:08 |
175 |
182 |
:39 |
177 |
| 11 |
1:09 |
175 |
182 |
:41 |
177 |
| 12 |
1:08 |
176 |
184 |
:42 |
176 |
| 13 |
1:08 |
175 |
183 |
:38 |
180 |
| 14 |
1:09 |
180 |
185 |
:39 |
180 |
| 15 |
1:08 |
179 |
184 |
:39 |
181 |
| 16 |
1:03 |
181 |
188 |
N/A |
N/A |
| | 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 | 0.25 | 0.00 | 2.75 | 8.21 | 0.00 | 11.21 |
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A.M. Base I/Base II run along JRPT.
8:22/mi = HR 150 | | 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 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.38 | 0.00 | 7.38 |
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A.M. 2 x (10 x 200 w/100 meter jog recovery) at 3k-1500m race pace.
More aerobic speed. Maintained high HR continuously and kept lactate as low as it will ever be at that HR because of the short-short format. I'll be a little sore tomorrow, but I was comfortable during this workout and did not suffer. My achilles did fine. I was glad to do a real workout and start getting in race shape.
Summary:
1st Set: Cut down to 40 sec/200 on reps 1-5 and then stayed there for reps 6-10. 100 meter recovery jog was in 35-40 sec. Ave HR for last half of set was ~184.
2nd Set: Reps 11-15 were in ~40 sec, reps 16-20 in ~38, recovery 100 for all was 37-40 sec. Ave HR for last half of set was 187-188.
| | 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 | 5.22 | 0.00 | 5.22 |
| A.M. Easy Base I recovery run. Settled in at ~8:40/mi. Muscles are stiff and a mildly sore from 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.01 | 0.00 | 7.01 |
| A.M. Easy Base I run, out and back on foothill, 8:34/mi @ HR 146 Ave. | | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 0.00 | 8.50 |
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A.M. 20 x (300 on/100 off) + 1 x 400.
Another middle distance runners theshold workout. 300s were at 6 min/mi pace (68) and 100 jog recoveries were in 40 secs (7:12/mi overall)--40 secs is about the perfect length for the recovery 100 because the average HR almost always ends up identical to that of the reps. The 400 was also at 6 min/mi and was added to total 6400 meters of intervals for the workout.
Average HR for both the reps and jogs were in the mid/upper 170s (LT HRs) for the duration of the workout. Thus, in addition to accumulating 4 miles of training at 6 min/mi, I spent ~38 continuous minutes at LT HRs, which is great for cardiovascular development.
This workout was very comfortable. At rep 17 or 18 my legs just started to feel drained and I had to focus a little more to hold rhythm and good form.
6 days ago I ran 2 x 8 x 300 at a slightly slower average pace but HRs were much higher. My body does well with these workouts and is clearly adapting. | | 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 | 10.05 | 0.00 | 10.05 |
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A.M. Easy Base I medium long run, down to and laps around Sugarhouse Park and back.
Settled in at ~8:30/mi, HR 150. I'm tired from yesterday and my HR shows it.
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A.M. Weight = 179.4
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.14 | 0.00 | 4.14 |
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A.M. Trail run through the forest. I surprised a large heard of elk. They ran away and made noises. | | 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 | 4.50 | 4.50 |
| A.M. 4.5 mile hike with the family. | | 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 |
| Travel, 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 | 5.26 | 0.00 | 5.26 |
| A.M. 5.26 miles easy Base I, ~8:15/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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.41 | 0.00 | 7.41 |
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A.M. 4 x 1200 at East at ~ 5k pace.
Jogged to East, drills, hill walks, strides on straights.
4 x 1200 with ~ 4 min walk-jog-walk recovery (in trainers).
4:26 (91, 88, 86); finish HR = 184
4:30 (89, 91, 90); 187
4:30 (93, 89, 88); 189
4:20 (88, 88, 84); 192
My training the past couple of weeks has taken root. This would have been very difficult two weeks ago. | | 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 | 5.25 | 0.00 | 5.25 |
| A.M. Very easy Base I recovery run. 8:30/mi @ HR 137. | | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 7.20 |
| A.M. Laps around Sugar House Park. Last lap at 8:09/mi, HR 149. Ran 4 light strides after. Legs were quite stiff this morning for reasons unbenownst to 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 | 6.50 | 1.00 | 0.00 | 0.00 | 4.56 | 0.00 | 12.06 |
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A.M. Medium long LT run on the Jordan River Parkway Trail.
AdamRW came over and we drove down to the trail head. We warmed up slowly for the first few miles and then started picking up the pace at mile 5, settled into 7 min/mile for several miles, finished the last half mile faster, and cooled down for another half mile. The run was much easier for Adam, but I appreciated the company. I was a focused comfortable until the final acceleration.
| Mile |
Pace |
Ave HR |
| 0-2 |
9:19 |
131 |
| 3 |
8:11 |
148 |
| 4 |
8:10 |
151 |
| 5 |
7:22 |
158 |
| 6 |
7:01 |
173 |
| 7 |
6:45 |
?? |
| 8 |
7:03 |
175 |
| 9 |
7:01 |
174 |
| 10 |
7:04 |
173 |
| 11 |
7:03 |
176 |
| 11.5 |
6:06 |
186 |
| 12 |
9:55 |
N/A |
Ave for whole run: 7:48/mi at HR 158. | | 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 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 | 0.00 | 7.00 |
| A.M. Easy Base I recovery run with 6 x 100 light strides. | | 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 | 5.30 | 0.00 | 5.30 |
| A.M. Easy Base I run, settled in at ~8:15/mi @ HR 148. Mile down 21st East in 7:48 @ HR 142. | | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 | 0.00 | 8.30 |
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A.M. 24 x (200 on/100 off).
200s were between 3k and 1500m race pace (38-39) and 100 jog recoveries were in 40 seconds. One lap walk after rep 12.
Aves: 200/100 Ave HR (w/o 1st 2 of each set) Peak HRs
3-6: 40.2/38.0 176.0 185
7-12: 39.2/40.5 179.6 188
13-18: 38.6/41.7 181.8 190
19-24: 38.4/39.3 187.4 194
Equaled or surpassed HR 190 on last 7 reps.
This was a good workout. Solid stuff that will make me fit again. These workouts are potent inducers of fitness. Acidosis is avoided because of the short-short format. Proton production at a constant work rate is curvilinear with time, so by only going 200, one avoids the proton spike. I really had to focus for the last 5-6 reps as I could feel the energy deficit in my legs--which again, is different than acidosis. Its actually quite a strange feeling when not accompanied by acidosis. One I'm sure that awoke the molecular gods of adapation within my muscles. | | 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 | 1.50 | 7.00 | 10.60 | 0.75 | 6.50 | 1.75 | 0.00 | 6.36 | 113.07 | 4.50 | 152.03 |
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