| 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 | 0.63 | 1.25 | 0.00 | 3.75 | 4.50 | 9.15 | 14.50 | 0.40 | 18.63 | 175.08 | 11.02 | 238.91 |
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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 | 7.60 | 0.00 | 7.60 |
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Base I, Weights, ASTYM, Base I.
A.M. 17th-Sunnyside Loop: Tried a new loop this morning in an effort to find another ~40 minute run. Worked out about right. Was super stiff this morning and took a long time to get warmed up and moving at a respectable pace. Achilles felt pretty good on this run. ASTYM appointment at 2:00.
4.36 mi/41:06 = 9:06/mi, no HRM
Weights for ROM: RDLs and Deep squats, right aductor cramped a little, I hope it doesn't leave me sore for a week.
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Afternoon: ASTYM
Hard 5 minutes on a bike to warm-up legs.
ASTYM on both legs. Not too bad but it hurts like crazy on hamstrings. A bunch of stretches and calf exercises after
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P.M. 13th East Loop
Ran very very easy (HR lows 130s?) until the last 5 min or so when I picked it up.
3.24 mi/30:20 = 9:06/mi, no HRM. Quads are hammered. I'd like to go long tomorrow, but it may have to wait.
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A.M. Weight = 183.2 | | 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 | 1.00 | 3.10 | 4.10 |
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A.M. Regeneration run.
4.10 mi/45:19 = 10:47/mi @ HR 128 over hilly terain.
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A.M. Weight = 181.8 (Doubles already starting to show) | | 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 | 6.45 | 0.00 | 9.45 |
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LT Diagnostic Run at East High Track/Base I:
A.M. LT run at East High Track.
Felt pretty good. HR drifted a little at the end when I played around with different stride patterns. Accelerated over the last 200 but avoided my customary fast finish to protect achilles--could have ripped it if I 'd decided to.
Lap times (HR):
1:41(173P), 1:41 (176), 1:42 (177), 1:40 (177),
1:42 (180), 1:43 (178), 1:44 (177), 1:42 (178),
1:42 (181), 1:42 (182), 1:42 (183), 1:31 (191P)
Ave = 1:41.88/Lap = 6:49.89/mi @ HR 178.9
LT Diagnostic History:
May 3rd = 7:18.2/mile
May 24th = 7:05.7/mi
August 1st = 6:49.9/mi
I expect this to crash with doubles and weight loss.
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P.M. 13th East Loop+ @ Base I pace
Felt better than expected and somewhat smooth.
3.35 mi/30:23 = 8:47/mi @ HR 148
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A.M. Weight = 183.8 | | 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 | 7.82 | 0.00 | 7.82 |
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Base I/ASTYM,Base I-
A.M. 13th East Loop:
41:47/4.58 mi = 8:53/mi, no HRM = Base I effort. Felt out of sync. Noticed that my shoes seemed to be broken down and that the heel is too prominent. Time for a new pair.
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ASTYM
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P.M. 21st East Loop:
31:11/3.24 mi = 9:19/mi @ HR 140. Purchased a new pair of Wave Riders. Ran very, very easy and slowly gained speed over the course of the run. New shoes are soft! Achilles a little more sensitive today.
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A.M. Weight = 183.9
WVs = 3.24 | | 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 | 10.75 | 0.00 | 11.75 |
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Base I+/Base I
A.M. 60:33/6.65 mi = 8:53/mi @ HR 150
Out and back along Foothill. First Adam sighting ever (on a run). Nice to see someone I know.
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P.M. 46:38/5.10 mi = 8:47/mi @ HR 142
High mileage days are more important than high mileage weeks. The idea was to load today up relative to current capabilities. I intended to run 40 min but underestimated my add-on and ended up farther out than I wanted. Tomorrow will be less. Legs were definitely depleted during this run but that is exactly what I want.
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A.M. Weight = 182.8
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WVs = 14.99 mi
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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 | 0.74 | 2.00 | 2.74 |
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A.M. 31:14/2.74 mi = 10:53/mi no HRM
Muscles very stiff this morning, especially my calves. Debated whether to do a regeneration run or bike. Opted for the run because I thought it would stretch things out better. May bike tonight.
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A.M. Weight = 182.9 | | 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 | 1.00 | 0.00 | 2.09 | 6.24 | 0.00 | 9.33 |
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A.M. Out and back along Foothill.
Legs were definitely tired this morning but my overall energy was good. I threw in a spontaneous segment of AT pace to catch a runner a couple hundred meters ahead. He was wearing head phones so I didn't bother him. Achilles was quite irritated after this run and surround tissue was edemic. I iced with high compression to try and clear it out. Fluid build-up probably due to the absence of a P.M. workout yesterday.
6.09 mi/52:53
Out = 9:04/mi @ HR 150
Back = 7:42/mi @ HR 153
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P.M. 21st East loop:
Legs felt like concrete at the beginning and progressed to old, dry timber by the end as they became slightly pliable. Achilles felt much, much better.
30:36/3.24 mi = 8:59/mi @ HR 141
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A.M. Weight = 182.5 | | 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 | 0.40 | 4.00 | 4.00 | 0.00 | 8.40 |
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A.M. Up and Over Research Park
78:50/8.40 miles
Up = 10:03/mi @ HR 143
Down = 8:18/mi @ HR 145
These paces and HRs are averages and thus for this run are very deceptive. There is an abundance of stop and go on this run because of changing, uneven terrain. Some segments were a lot slower at lower HRs while others were brisk with HR in the low 160s. I really enjoyed this run. These kinds put steel in the legs. I have a full evening tonight and some hiking tomorrow so this could be my last run of the week. If so, its a good one to end on. My mileage has shot up so quickly that I will still feel great about my week if it is.
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A.M. Weight = 182.5 | | 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 | 1.08 | 1.00 | 2.08 |
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A.M. Easy warm-up run to loosen up for this afternoons hike.
21:27/2.08 mi = 10:18/mi no HRM, last portion at sub-8.
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P.M. Summit of the Pfeifferhorn = ~10 miles, 11,326 feet, ~4000 ft of vertical gain. | | 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 | 2.86 | 2.86 |
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I'm tired and a little sore from yesterday's Pfeifferhorn summit. When we reached the top thunderheads were starting to role into the area. We took a few quick pictures and then noticed that we were accumulating static electricity--my hair was starting to stand up. That's when I shouted "we've got to fly!" Our initial descent was very fast and owing to its rapidity I slipped on loose dirt and squarely planted my hand in a thistle plant (the barbs of which I finished picking out of my hand with a sterilized needle this morning). Lightning never got close but it was a little eery for a while nonetheless. Overall, a great hike, ~10 miles with lots of class 2/3 scrambling and beautiful scenery.
Strictly for the purpose of recovery and keeping blood flow up to my achilles, which did quite well yesterday, I ran a very easy run this afternoon and feel much better after doing so.
31:15/2.86 mi = 10:31/mi = regeneration pace.
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A.M. Weight = 183.1 | | 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 | 9.94 | 0.00 | 9.94 |
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A.M.
51:37/5.42 mi = 8:52/mi @ HR 149
Hips are still a little sore and very locked up. Did not feel smooth, at all.
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P.M.
43:09/4.52 = 9:13/mi @ HR 144
Nice easy run with Adam (who it was even easier for). Hips still locked and HR still slightly elevated given the pace. Light intervals tomorrow morning to test my achilles.
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A.M. Weight = 182.5 | | 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 | 3.00 | 0.00 | 0.00 | 7.26 | 0.00 | 10.26 |
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A.M. 3 miles slighly sub-LT effort Hips still very tight during warm-up, but loosened up after 2 laps of jog/stride plus some good stretching. Its 3-days post hike so soreness should start dissipating now. 3 x 1600 @ half marathon pace, HR leveled off ~172-173 during each rep. 1 lap jog recovery + 20 second walk. Times were 6:59, 7:00, 7:00. Felt pretty good, well under control. Definitely feel the mileage in my legs--ie that depleted but not damaged feeling.
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P.M. 21st East Loop @ Base I. Not near as locked up, run felt half-way decent. HR at pace is coming back down, probably because mechanics are normalizing.
29:40/3.22 mi = 8:49/mi @ HR 145
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A.M. Weight = 182.0 | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 6.04 | 1.00 | 0.00 | 7.04 |
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A.M. Crazy winding run through the streets of Sugarhouse. Lots of uphills, downhills, and turns. Effort greater than pace would indicate. Need to get a second new pair of shoes. Ran this one in my Glycerins--they are pounded down pretty good in comparison to my Wave Riders.
1:04:11/7.04 miles = 8:48/mi @ HR 153
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A.M. Weight = 183.1 | | 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 | 6.46 | 0.00 | 6.46 |
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If its not one thing, its another. So, just as I am making great progress with my achilles rehab, to the point that most of my runs are 100% pain free, without any medication, I've gotten bit by some nasty bug on my leg and it has puffed up like a marshmellow. I'm pretty certain the bite occured on my climb of the Pfeifferhorn.
The morning after the climb I noticed several mosquito bites including a couple along my outside lower left leg. The rest started getting better but these two starting getting worse with painful swelling. I've been to 2 doctors in the last 48 hours and they both think that it is just a strong reaction to whatever bit me but that it is not infected. I'm taking a strong antihistamine and have a topical corticosteroid. Both doctors gave me the go ahead to run (one has run 3:20 for the marathon and has a St. George entry this year). Nonetheless, I took last night off and this morning (there goes my planned 60 mile week). Tonight was an easy one hour run to keep the muscle pump active and thus drive lymph and blood flow. If the swelling is no worse tomorrow morning, I'll run 4 x 800 at solid but controlled sub-VO2max effort at East.
P.M. 2 laps of 21st East Loop.
60:53/6.46 mi = 9:25/mi @ HR 142
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A.M. Weight = 183.1
| | 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 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.80 | 0.00 | 7.05 |
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A.M. 4 x 800 at workout specific LT. Recovery was 400 jog + ~20 meter circle walk to change directions. Workout specific LT is the fastest pace for a given workout that does not induce a lactate spike. This applies whether one is running 800s, 200s, etc. I generally run these by feeling rather than trying to run some predetermined pace. These workouts provide a nice training effect without costing one much. With a few exceptions I generally aim for one hard workout a week and a couple of easier ones. This allows for consistency and continuity in training while avoiding injury.
Today's workout was the first one where I can tell that the increased mileage is increasing my fitness. My legs were stiff and ease of pace was missing but I felt very comfortable from on the cardio side. The ease of pace issue will quickly resolve itself with some faster rep work. My achilles has held up pretty well so next week I'll add something a little quicker in addition to my 2 lighter workouts. This will be the final piece to bring balance to my full training repertoire. I'm very happy to be reaching the point where I can integrate a decent amount of base mileage with a regular schedule of track workout.
800/Recovery; Finishing HR
3:07/3:35; 177
3:06/4:32; 181
3:03/3:54; 183
2:56/NA; 187 (Acceleration over last 200 spiked HR)
Will finish this entry later. I'm pretty confident I can now run 5k at 6 minute pace.
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A.M. Weight = 182.7 | | 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 | 2.00 | 12.71 | 0.00 | 14.71 |
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A.M. I drove out to the Jordan River trail for my first run there (thanks Adam for the directions). It was great. Since moving to Salt Lake I've been unable to escape street traffic for any meaningful length of time during runs. Running along this trail was a very welcome reprieve.
I had been thinking about running for two hours but decided to keep it at ~90 minutes and then get in a P.M. run. I am very, very against extreme workouts because they disrupt training, lead to injury, kill running economy, etc. I also think that the benefit of long runs is highly overated unless one is specifically preparing for a marathon. Both long runs and interval workouts can easily become extreme. I do have a St. George entry that I am contemplating using. A few weeks ago I had completely ruled it out. However my achilles is doing very well and I think that with consistent training I may be able to hit the Boston qualifying time of 3:10:59. Then I'll several months to properly prepare and run a respectable time. Having Boston to train for will also help me stay motivated and train well through the winter. All that being said, I'm just starting to feel in the zone and thought it better to maintain flow by going up to 90 min this week and then 120 the next. The good thing is that 94 min was well within me and really didn't leave me tired. In fact, I felt awesome on my P.M. run.
1:34:23/11.04 mi = 8:27/mi @ HR 150. Felt good.
P.M. 21st East Loop (fastest yet at this HR)
32:05/3.67 mi = 8:25/mi @ HR 147. Felt super good.
As with Thursday's interval workout, this run indicates my fitness is improving.
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A.M. Weight = 182.5 | | 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 | 1.80 | 2.06 | 3.86 |
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P.M. Regeneration/Base I Run.
38:09/3.86 mi = 9:53/mi, no HRM.
Just a very easy run to keep blood flow up and muscles from tightening. I also think of it as a warm-up for tomorrow morning's light track work. I'm tired from yesterday and started up quite stiff. Legs felt unpliable, not springy like yesterday. Felt better the last mile or so.
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A.M. Weight = 182.1 | | 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 | 0.13 | 0.25 | 0.00 | 0.50 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.98 | 0.00 | 12.11 |
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A.M. 12 x 400 with 200 jog, 1-9 at workout specific AT, 10-11 "" LT, 12 gradual acceleration. + 1 x 200 fast and relaxed (actually slow, but it feels fast right now). Felt a little dehydrated during workout. May have raised HR a little.
400 Recovery Peak HR
1:42 1:16 172
1:40 1:17 172
1:40 1:12 174
1:36 1:15 178
1:40 1:15 176
1:38 1:31 177
1:38 1:15 175
1:38 1:17 176
1:39 1:14 175
1:32 1:22 182
1:34 1:25 182
1:17 N/A 192
200 = 34.07
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P.M.
34:07/3.56 mi = 9:21/mi, no HRM
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A.M. Weight = 181.5 | | 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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Ran to Liberty Park for easy Base I run. Always slower on the wood chips and grass. Coming up 13th South to 13th East is always fun too--super slow but stretches my calves out super good.
59:29/6.02 mi = 9:31/mi (Park portion), no HRM
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37:16/4.03 mi = 9:03/mi @ HR 144
21st East loop plus some add on. Ran relaxed and easy. Some sort of interval work tomorrow morning. Probably a few fast, relaxed 200s with full recovery.
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A.M. Weight = 182.0 | | 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 | 0.50 | 0.25 | 0.00 | 0.00 | 0.25 | 0.25 | 0.00 | 0.00 | 0.00 | 8.78 | 0.00 | 10.03 |
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Speed work at East High:
Drills,
800 Warm-up = 3:18, gradual acceleration
4 x 200 = 32.55, 30.52, 31.05, 30.03
1 x 400 = 69.92
Full recovery between all.
Will fully log later.
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P.M.
3.93 miles = 8:22/mi @ HR 149
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A.M. Weight = 181.5 | | 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 | 11.05 | 0.00 | 11.05 |
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7.81 mi/1:17:22 = 9:32/mi. No HRM
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P.M.
3.24 mi @ 8:48/mi
Will fully log later
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A.M. Weight = 180.9 | | 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 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.53 | 0.00 | 7.03 |
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Drills, 800 warm-up, 2 x 1 mile at East High
800 Warm-up = 3:18
2 x 1 Mile
6:03, HR 183, Rec = 3:30 lap jog + stand for 30 sec.
6:01 HR 185 (leveled off at 183, ticked up with slight acceleration over last 200)
Fitness has definitely increased--a lot. Those are 10k Race HRs and are legit because that is plently of time to equilibrate.
Will fully log later (got a lot of those built up).
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A.M. Weight = 180.8 | | 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 | 3.00 | 11.63 | 0.00 | 14.63 |
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Long Run
Started at on Jordan River Trail at 53rd South and headed North. Last week I went South and ran out of trail after ~40 min so I thought I would explore North. I had trail the whole way but took a diversion into a golf course right before turning around. It was great to be away from traffic again, but this was the most winding trail I've ever been on. It seems I was always turning, turning, turning.
14.63 mi/2:00:08 = 8:07/mi @ HR 150
Out = 8:04/mi @ HR 149
Back = 8:09/mi @ HR 150
I'm very pleased with the way my fitness is increasing. I knew after yesterday's 800s that I had made a significant jump and today's run corroborates that. I was over 20 seconds per mile faster today then last week at the same HR. This was my longest run in quite a while and although my legs were very tired at the end I still had significant fuel in the tank and could have fully opened the bellows at will.
I have increased my training volume a lot over the last 4 weeks going from a few months of 20-25 mile weeks to consecutive weeks of 42, 52, 58, and now 69. I'll cycle down this week and use it as a taper for the Salt Lake Half Marathon next Saturday. I've got little time to work with to prepare for St. George so I'll probably wear trainers for the half and hold back just a little the first 10 miles and then run the last 3 all out. I need to get one long, hard race in, but want to minimize the risk of injury. I'm not near PR 1/2 shape so I don't have much to gain by going all out. That being said, I expect to be in the mid to low 1:20s, and if I feel perfectly balanced and fluid, I may redline it anyway.
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A.M. Weight = 182.3 | | 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 | 6.05 | 0.00 | 6.05 |
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Base I Run out and back on Foothill.
6.05 mi/53:30 =
9:13/mi Out @ HR 147
8:03/mi Back @ HR 147
Felt pretty good. A little heaviness still in legs from Saturday's long run. Lined-up fairly well and ran pretty relaxed. The traffic is annoying; I haven't been out that way for a while so I need to get used to the cars again. I'll take tonight off and then double tomorrow. I'm cycling down this week because 1) I've pushed my workload up for several consecutive weeks and 2) I'm running the Salt Lake Half Saturday.
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A.M. Weight = 181.5 | | 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 | 0.75 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 | 0.00 | 0.50 | 7.69 | 0.00 | 11.94 |
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A.M. Track work at East.
U of U ski team was working out there so my pacing was thrown off a little and having other people on the track (running fast) made me feel a little hyper because I usually workout with a few old women walking. All this makes it harder to judge effort. Anyway, the 1600s felt really easy but HR was higher than I would have thought. I could have run more 400s but felt like 3 was enough to send the message to my body so I left with more in the tank. If all goes well, this is my last easier week until the taper for St. George (the first few days of next may be easier if I need them to recover from the half) so I want to avoid doing anything really hard.
3 x 1600 @ AT/LT type effort (lap jog recovery).
6:40, 6:44, 6:38, HR stable in mid 170s, uptick with small accelerations over last lap on 2nd and 3rd, maybe 3-4 sec faster than other laps.
3 x 400 with short jog recoveries = 78.2 (188)/1:04; 78.5 (190)/1:19, 77.3 (192)
Recovered very fast after 3rd 400. I ran these very fluid and smooth but they felt like 65s should feel, not 78s.
Overall these was a medium workout, certainly not hard.
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P.M. 21st East Loop + lap around the block.
31:52/3.61 mi = 8:30/mi @ HR 143
Fitness definitely has improved as pace/HR is coming down. This just confirms what the workouts at the end of last week were suggesting.
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A.M. Weight = 181.5
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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 | 7.00 | 0.00 | 7.00 |
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A.M. Very easy Base I run. Jogged to the grass field at Sunnyside and Guardsmen and ran a few laps and stretched some. Yesterday's 400s didn't seem to make me sore.
3.39 mi = 9:36/mi @ HR 139
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P.M. 21st East Loop + 1 lap around block
This run is becoming ritual for me because it is a very nice loop. The grades on the ups and downs are slight which makes this a good run for getting into a nice rhythm. Traffic is low and there is plently of shade. I need to figure out how to add on but still keep the run the same. That being said, I had no rhythm tonight and felt out of sync most the way. Hips feel locked. Maybe I didn't eat enough today. Thus far I've been pretty successful at maintaining a very consistent pattern of gradual weight loss. I'd like to maintain this but its always a juggling act to keep up with variation in training. I'm still 15 pounds over racing weight. If I could be down to 175 by the marathon it would make things easier for me.
3.61 mi = 8:42/mi @ HR 141
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A.M. Weight = 180.9 | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.23 | 0.00 | 5.23 |
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A.M.
Ran to East for very light track work to keep my muscles supple and loose. I ran very slow to get there and then jogged backwards around the track, did some form and warm-up drills, and then started running the straights and jogging the turns until I started to loosen up. After warming up, I ran 2 x 400 in 1:30 with a 200 jog, then a few slow laps followed by a slow jog home.
Although I really have no idea what the Salt Lake Half course is like, its seems like it will be pretty downhill so I anticipate running ~6:15-6:20/mi, even if I am backing off some. All I wanted to do today was run a little faster than race pace without stressing my CNS. This is an area where I've really become more discipline and mature as a runner. In the past, I would run something harder and faster to get that one last workout in or to reassure myself of my fitness. This is a mistake. The fitness is there, the hay is in the barn, and this is really my last chance to come down some until I taper for St. George so pushing anything would be short-sighted and counter-productive.
I generally do track work in road flats, but ran today in trainers because I will probably race the half in trainers. I'm not near PR shape so I'm willing to sacrifice a minute to save my body some trauma. By experience I've found that when I race in a less agressive shoe (road flat vs. track spike; trainer vs. road flat) than I've been working out in, I tend to clomp more and spring less, probably because the foot/calf stretch-reflex is suppressed. By not wearing flats today, hopefully I'll be as springy as I can be in a trainer. I still could end up wearing flats though:)
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A.M. Weight = 181.5 | | 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 | 3.34 | 0.00 | 3.34 |
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A.M. 30:05/3.34 mi = 8:30/mi @ HR 149. Pre-race tension and jitters. Will probably jog for 10-15 minutes tonight and then stretch.
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A.M. Weight = 181.2 | | Add Comment |
| | Race: |
Salt Lake Half Marathon (12.9 Miles) 01:29:59, Place overall: 20, Place in age division: 5 | | 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 | 3.90 | 9.00 | 0.00 | 0.00 | 2.10 | 0.00 | 15.00 |
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This was my first race in a long while. I had anticipated running low to mid 1:20s a few days prior to the race. However, I was in for a big surprise--the first 4 miles were a truly formidable climb. I also clearly need more work running downhill. Here's a mile-by-mile recap.
The consensus view seems to be that this course is short. I found it to be short also, so I'll report splits by pace per mile marker rather than the actual split time; I'll also include Average HR in parenthesis. According to my Garmin, which I have to found to be very accurate, total distance was 12.90 miles with course miles varying between 0.92-1.04 Garmin miles.
1. Started good off the line on the slight downhill. My legs respond but my gait does not feel light or smooth. Downhill quickly becomes flat and then uphill. I apply solid effort here but just am not moving very fast. 7:45 (180).
2. I settle into the effort I want to maintain but the grade gets steeper. I get passed by ~8-10 people on this portion. My gait is still feeling uneven. I feel like I have a hitch in my stride. My left leg is a spring but my right leg is not. On a positive, the effort level feels very comfortable and sustainable. I'm working hard, but not really suffering. 8:44 (176).
3. This mile offers a little reprieve from the heretofore relentless uphill. I pass a couple of people back on the flat/dowhill part. Gait starting to feel more even. Still feeling in control. 7:50 (175).
4. A couple people pass me but one is running on a relay. I catch a nice view of a resevoir below and the set of switchbacks we had climbed up. Nothing but uphill until the last ~50 meters when I reach the Crest of the climb. I stop dead in my tracks to get water and guzzle quickly. 8:22 (175).
5. Down the precipice. It's rather strange to go from a 4 mile, 800 ft climb to immediate descent. My right calf is hurting where it has been sore. I am worried about it cramping. I'm enjoying the change to downhill but do not feel smooth. I feel like I'm pounding. When I was running my best I used to float downhill. Currently there is no such sensation. I'm really, really, really glad I'm wearing trainers rather than racing flats. I'm a little dissapointed to see my split. I thought based on my track work 6s would be reasonable. I'm not trying to push things yet, just trying to get a grip on the downhill and keep my quads from exploding. 6:21 (172).
6. More of the same. I notice that my feet seem to be landing in front of me rather than underneath me. I think that I'm overstriding. I work on planting with a flat foot underneath me with my best Ryan Hall imitation. My cadence increases and I quickly catch and pass 3 people who had been a steady 50 feet ahead. I feel more fluid with less pounding. I notice that my quads feel shaky and that running this way strains them in a way that I am not used to. I tell myself that I really need some hard downhill running in my training. 6:14 (173).
7,8. Again more of the same. I notice that I missed the 7 mile split a couple of minutes after passing it. I alternate back and forth between overstriding when I am not concentrating and the higher cadence, flat foot plant I discovered during mile 6. It is harder to sustain. My quads feel like they are quivering. Nonetheless, I feel strong centrally and my energy is good. At mile 8 I take a Gu as planned--my first Gu ever in a race. My stomach reacts in contortion but then settles down. 6:36 Ave (171).
9. I feel my central drive waning a little, but do not worry as 1) I'm expecting to get a nice glucose boost from the Gu, and 2) my plan all along has been to stay in control and then work the last 3 miles. I just focus on relaxing and running the minimal distance by taking the tangents. 6:33 (173).
10. Same as last mile. I'm thinking that when I work the next mile, that the accompanying mental state will carry me through strong to the finish. Running requires more focus. My legs are weary but my heart is strong. A couple people are 100-200 feet ahead of me. Will I catch them over the last 3 miles? I hear footsteps behind me someone is going to catch me almost as I will hit the 10 mile marker. This is funny to me because this is where I will accelerate. 6:43 (172).
11. I pass the 10 mile marker, hit my lap split, and accelerate. The footsteps that were right behind me quickly fade into silence. I feel my emotions surge and energize my very weary legs. My drive is good. I am running with very good form and pounding less. I am catching the 2 people ahead of me very quickly. I pass them and find myself alone and am unable to maintain the same speed but am still moving quicker than before. The next person is far ahead. 5:55 (182)
12. I'm tired now but focused and determined. We come out of the canyon and into the sun which seems very bright. I'm concerned about it getting hot but its okay. My heart rate is still up so I know I'm not slacking off now that I am in no-mans land. 6:13 (181)
13. I'm really tired now. Just maintain this effort I tell myself. This mile is slightly uphill. I start to hear footsteps again. They are approaching slowly enough that I am not concerned. I will attach myself to this person as they go by and outkick them. I turn off Sunnyside and head into research park and turn my head to see if I have more than 1 chaser. I do not. I am caught. I attach. With about 100 meters to go I am very tired but accelerate with ease and open up 20-30 meters by the finish. Very glad to be done. 6:44 (182, peak = 189)
Final time = 1:29:59 = 6:59/mi @ HR 176
Post-mortem analysis.
1). I ran hard, generally stuck with my plan, and got exactly what I wanted out of running this race. It was a success.
2). I need some more practice on down and uphills. I need to learn to float again.
3) Hauling 180 lbs up a mountain is hard. Getting down to race weight will help tremendously.
4). I need to be patient with myself and allow time to reach competitive fitness. I used to do flat training runs this fast and its frustrating to be working hard at a relatively slow pace. Effort is the Gold Standard and I can't forget that.
| | 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 | 0.63 | 1.25 | 0.00 | 3.75 | 4.50 | 9.15 | 14.50 | 0.40 | 18.63 | 175.08 | 11.02 | 238.91 |
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