| 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 | 0.00 | 0.00 | 10.18 | 4.30 | 3.20 | 0.00 | 0.00 | 0.00 | 89.01 | 5.54 | 112.23 |
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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. Easy Base I recovery run.
My body is still compensating for yesterday's hemodynamic incursion--9 min/mi @ 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
| A.M. Easy Base I run. 8:17/mi @ HR 149. Still recovering from Tuesday but much better than yesterday. | | 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 | 4.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 | 0.00 | 9.08 |
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A.M. Long interval session oscillating over and under the LT for an overall LT HR, lactate burden, and effort level = a middle distance runners LT run.
Jogged to East, drills and hill walks. Strides.
22 x (300 on/100 off)
Averages for reps 4-22: 300s = 65.4/100s = 40.8.
Ave HRs rose gradually during the workout from 172 after the first 5 reps to 179.4 for the final 5 reps. Peak HRs for final 2 thirds were generally 185 or 186. Rev the engine and let it cool. . . over and over again.
Rep pace was consistent over entire workout. I reversed directions every 5 or 6 reps. The entire workout was run in trainers.
Total duration of continuous interval session was 39:22. Accumulated over 4 miles at 5:48 pace. Overall pace including 100 jogs = 7:04.
I find deep satisaction in completing workouts that I know are effective.
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A.M. Weight = 179.6 | | 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 | 10.80 | 0.00 | 10.80 |
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A.M. Easy medium long run.
We spent the night at my parent's house in Orem because Michael was going to run the Freedom run 10K and Andrea was going to guide him. I had planned to run up Provo Canyon to reacquaint myself with a route I've run hundreds of times, but not in a few years. However, upon awaking I suddenly decided to run to Provo and intercept Michael and Andrea in route.
Although a little stiff and tired from yesterdays big track session I was comfortably running 7:45/mi at HR 145 down University Ave. I made my way up to 9th East and joined Michael and Andrea before they reached the one mile mark and ran with them until the finish. Michael did a great job for a 10-year old, running 53:00 (8:32/mi). We let him set the pace and he was rightfully proud of his accomplishment. | | 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. Laps around Sugar House Park. Settled in at ~8:20/mi.
After my run Saturday (and a big workout Friday) I played basketball with my cousins and uncles and am still sore because of it. I'm planning on track work with the Black Sheep tomorrow morning. | | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.98 | 0.00 | 7.98 |
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A.M. Workout with Black Sheep.
Was to be 5 x (300, 300, 300, 400). This was exactly the kind of stuff I've been doing. My hamstring grabbed on the 400 of the second set. I'd been running at 80-82/400 pace. I slowed down and limped my way through a portion of the remaining workout. I should have just pulled out. This was frustrating because I was getting fit again and could have hammered this workout but tolerated it just fine from a CNS perspective. Oh well... | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.62 | 0.62 |
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A.M. Attempted to jog. Not happening. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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A.M. Easy 3 mile super slow jog with family at 8500 ft. | | 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 | 1.92 | 1.92 |
| A.M. More easy walking/jogging. | | 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 | 4.25 | 0.00 | 4.25 |
| A.M. Easy Base I run. Could go down to 8 min/mi but not beyond without pain. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.88 | 0.00 | 5.38 |
| A.M. Went to the track and began workout with the Black Sheep. I knew there was a slim chance I would warm-up and be able to run pain free, but committed to myself that I would pull out if I wasn't ready. I've arbitrarily decided that if I can't run 6:00/mi without pain then I'm not going to run anything but easy. I ran the first 400 in 1:33, super easy, but leg hurt. Next 400 in 1:34, super easy but leg hurt more. Called it good. | | 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 | 3.23 | 0.00 | 3.23 |
| Able to run 8 min/pace with minimal pain. | | 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 | 5.21 | 0.00 | 5.21 |
| A.M. Easy Base I run, 8:17/mi at HR 148. | | 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 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 3.77 | 0.00 | 4.57 |
| A.M. Tested the injury. Planned to run a mile in 6 minutes if my leg allowed it. Went through 800 in 3:07 (HR 179), 1200 in 4:36 (HR 182), and acclerated to close in 84, but leg (behind the left knee) started to cramp and get jumpy so I pulled out at 1300. No harm done. | | 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 | 10.60 | 0.00 | 10.60 |
| A.M. Super easy run of the Des News 10K course with AdamRW. I need to catch up on my blog and will be short and brief and work backwards. Behind the knee injury continues to do better each day. I registered for the 10K toda (last day) but will decide next week if I am healed enough to race. | | 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 | 5.28 | 0.00 | 5.28 |
| A.M. Easy Base I run--5.28 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.29 | 0.00 | 6.29 |
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A.M. 5K race pace--test of injury/hamstring.
I think I'm aerobic fit enough to run 6 minute pace for 10K over a downhill course like Des News. I'm not sure whether my leg will let me though, so I decided to test it, accepting that I might make it worse.
800 = 3:02, 800 = 2:59, 1600 = 5:59 (92, 91, 89, 87).
Left hamstring got awfully tight. I'm probably not going to be able to race hard. | | 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 | 4.00 | 0.00 | 4.00 |
| A.M. 4 miles at Base I. | | 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 miles at Base I. | | 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 | 3.00 | 3.20 | 0.00 | 0.00 | 0.00 | 1.30 | 0.00 | 7.50 |
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A.M. I ran the Deseret New 10K for the first time.
I've been dealing with an injury behind my left knee that has really curtailed my training (see previous posts). As of yesterday morning I was not going to run. But I decided that I had paid for entry and the synthetic shirt, so I would jog if necessary so I could at least wear the shirt for training.
I parked about half way between my home and the race start and jogged to the start for my warm-up. I saw Adam and Sasha and then found my way behind them at the start. I decided I would go out at a decent pace and then pull back if my leg started acting up.
The gun went off and I headed into my experiment (hoping that it wouldn't be an exercise in stubborn stupidity). The pace felt effortless, even more so with the downhill. My left leg hurt at first but then loosened up. (About a month ago I decided I'm tired of being injured and accepted the fact that to remain injury free I'm going to have to do supplemental training. I found a good routine and have made it part of my life.) The extra core and hip work I've been doing has clearly helped some as I floated down the hill easier than I have in several years.
I had no idea what the split was going to be. I guessed it might be around 6:15 and was pleasantly surprised to see 5:49. Towards the end of mile 2 the course flattens out for a stretch so I increased my effort to race level to see what would happen. I blew by a bunch of people pretty quick. Then my left hamstring started cramping so I had to slow down. Mile 2 split was 5:46 but I was already going to self-preservation mode.
The cramping left hamstring made my right quad bear an extra load. I ran as even as I could but was still favoring my left leg no matter what I did. Jeff Straley came up behind me and I chatted with him for a bit but then had to drop back more. Mile 3 was 6:27. My legs were getting in worse shape fast, so I just continued to slow down.
It was really frustrating to hear people breathing like steam engines continue to pass me because aerobically I was at an AT (or easier) training effort. Mile 4 was ~6:38, mile 5 was ~7:07, and mile 6 was ~7:36 (I was wondering if I would break 8:00!). Final time was 40:52 for an average of 6:35/mi (I ran 38:56 at age 14 on a much slower course). The only part I was able to race was the flat stretch at the end of mile 2.
I had planned to jog home but that wasn't happening. I began a very slow, very long walk. I was afraid to step down over a 2 inch curb because I was sure my right quad would cramp if I did. At one point I tried to walk faster but my quads cramped so I walked very, very slow.
I'm glad I ran but will find out during the next few days what price I have to pay. I do know that I didn't fully blow anything out. The good news is my calves are much sorer than my left achilles, so its no longer my weak link.
I'm very hopeful that the consistent supplemental work will be enable me to train at past levels without injury. I need to race more because despite things being far from optimal, I enjoyed it. | | 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 |
| Off. I'm extremely sore. Maybe I'll be able to run by Monday. | | 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 | 10.18 | 4.30 | 3.20 | 0.00 | 0.00 | 0.00 | 89.01 | 5.54 | 112.23 |
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