| 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 | 0.88 | 3.25 | 1.00 | 3.75 | 1.00 | 23.66 | 30.20 | 12.56 | 75.21 | 5.28 | 156.79 |
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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 | 0.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 | 0.00 | 3.33 |
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A.M. Jogged to East and ran a few laps on the track including 6 x 100 strides down the straights. My legs are feeling very supple and springy. I felt a little out of alignment but that should work itself over the next couple of days.
I'm acutely aware of a mental firewall I've put up (not by conscious choice) to keep the race out of my mind and my nerves calm. It'll be nice it that holds until Saturday morning.
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A.M. Weight = 177.7 | | 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 | 1.14 | 0.00 | 1.14 |
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A.M. 10 minute jog (3 laps around the block; ave pace = 9:40 for 1.14 mi). I feel good and the firewall is holding. We'll head to St. George ~10 am tomorrow. It looks like we could have rain and a headwind.
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A.M. Weight = 178.3 | | 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 | 3.60 | 0.00 | 3.60 |
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A.M. 21st East Loop + around the block.
30:54/3.60 mi = 8:04/mi
May jog 10 minutes P.M. if necessary to loosen up after car ride down.
Tomorrow at this time at should be about half way through my first marathon. Game on.
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A.M. Weight = 176.4 | | Comments(1) |
| | Race: |
St. George Marathon (26.2 Miles) 03:02:42 | | 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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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St. George Marathon, 2008 (first marathon):
I had a great experience and am pleased with my performance. First and foremost my goal was to obtain my Boston Qualifier of 3:10:59. Training for this has been a running comeback of sorts for me. I set most of my PRs 10 years ago, in 1998. Because of recent achilles tendonitis (not from running) I was unable to begin normal training until August. I had a long way to go, was far from fit, way over racing weight, and came very close to canceling my entry. Getting a Boston Qualifier seemed like a possibility if training went extraordinarily well.
I raised my training load as fast I possibly could, running doubles as often as my body would allow. After 4 respectable training weeks I ran the Salt Lake Half Marathon in a humbling 1:30:05. I was unsure if 3 more weeks of training plus a 2-week taper would be sufficient for me to acquire the fitness necessary to get my qualifier. In the past, I've made the mistake of rushing my training, trying to force my fitness. I vowed to myself that I would be patient this time. I thought hard about how I might jump my fitness without injuring or abusing my body.
Running short, hard, 800m training-type speed intervals, followed by marathon pace running would jump my fitness if anything would. This would be untraditional, but it held up under every angle of my analysis. I completed several of these workouts during the time that I had while maintain and raising my mileage. It worked, as 2 weeks out I was running at a different level. I also got some tips from Adam on a fueling strategy. I tested and personalized it during my 22 miler and finished feeling very strong.
Running 3:10:59 was no longer going to be difficult. By several different metrics I concluded that optimally I could run 2:53-2:55. With the non-stop rain and headwinds I ended up at 3:02:42. Frontrunners and others were 6-8 minutes off expected times and times from previous years. This would put me at 2:54-2:56, which is about where I expected to be. Nonetheless, a 3:02 is a 3:02. I'm happy with it and realize it was a hard-earned one.
From mid-April to the Marathon, mileage by week broke down as thus:
<20 = 4, 20-30 = 9, 30-40 = 0, 40-50 = 3, 50-60 = 3, 60-70 = 2, 70-80 = 1
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I didn't pay much attention to rain and wind on the bus ride up or in the warm-up area. I purchased a visor and made a trash bag poncho Friday evening. I had on warm clothes but had little time to warm-up and wanted to minimize fuel depletion. The start signal went off and I got out quickly and effortlessly. I tried to float and made sure I drafted off other runners as much as possible. I purposely backed off a little after 4 miles to try and minimize pounding early in the race. I made sure I stayed in control going up Veyo hill and during the other uphill portions of the 7-11 mile stretch. Many runners passed me during miles 4-11, but I was feeling very comfortable. I was stunned at how hard some of them were breathing. Pushing the early hills is a foolish mistake because the fuel cost is tremendous.
During miles 11-13 I bided my time drafting behind other runners, although I was getting a little antsy. I hit half marathon in 1:32:40 and was pleased with the time and how I was feeling. I picked up the pace a little at 15 with the plan that after 20 I would further increase the tempo. Overall, neither pace nor HR really increased much, but relative effort certainly did. (I didn't monitor HR much during the race, but love data so I couldn't pass up the opportunity to find out what kind of HR I was capable of sustaining for ~3 hours). By 22 miles my legs were pretty pounded but still barely responsive. At 24 my pace dropped off substantially. I didn't necessarily hit a wall, and my blood sugar was still up. Rather my legs felt so obliterated by the merciless descent that I was wary my muscles would cramp and spasm with one off-angle or misplaced step. I wasn't suffering very much but was forced to shut down into preservation mode save one final experiment.
Many have told me that sometimes at the end of a marathon that your legs won't go, no matter how much you try or will them to do so. I've always had a strong finish so I wanted to see if with 50 meters out I could sprint. I tried and was able to but felt like a drunk circus clown doing it. Here are the numbers:
Miles Pace (HR) Net Descent
1-5 6:40 (174) Will add later
6 6:28 (172)
7-9 7:24 (170)
10 7:26 (167)
11 7:47 (169)
11-13.16 7:08 (166)
13.17-14 7:09 (165)
15 6:41 (165)
16 6:39 (163)
17 6:44 (166)
18 6:48 (166)
19 7:16 (169)
20 6:40 (170)
21 6:25 (167)
22-23 6:46 (168)
24 6:42 (169)
25 7:22 (166)
26 7:37 (167)
26.2 6:50 (179-finish)
Average 6:58 (169 = 85.3% of maximum)
I'll probably continue to update this post over the next couple of days and add in more detail that I would like to remember. | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Running is out of the question. I'm barely able to walk. Really.
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A.M. Weight = 180.0 | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Running is still out of the question. I can walk with a little less pain. Quads and calves are still severely sore.
10 minutes easy on the stationary bike to try and pump some of the junk through my legs.
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A.M. Weight = 178.5 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off. Still too sore to run. Calves almost seem worse than quads. Each day it gets a little better.
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A.M. Weight = 178.0 | | 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 | 0.00 | 0.00 | 0.86 | 0.86 |
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A.M. 10 minutes jogging. Quads are coming around, but calves are still too sore to run on. I'm not in a hurry. Recovery is my number one priority right now and focusing on it is the best long-term strategy.
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A.M. Weight = 178.1 | | 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 | 0.00 | 2.10 | 2.10 |
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A.M. 21:26 very easy, 9:44/mi, quads feel almost normal, calves still tight and sore, but better than yesterday.
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A.M. Weight = 178.4 | | 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 | 3.61 | 0.00 | 3.61 |
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A.M. 21st East Loop + block lap.
My legs are feeling better but my calves are still a little tight. Also, my legs feel brittle, if such a thing is possible. I enjoyed finally going on a real run.
32:01/3.61 mi = 8:37/mi
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A.M. Weight = 177.6 | | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 | 0.00 | 4.58 |
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A.M. 21st East Loop + add-on to surpass 40 minutes.
I felt very light and relaxed this morning and almost recovered. My lower calves are still a little sore. Andrea has worked them out twice which I think has helped.
The streets seemed unusually quiet this morning, maybe because the colder weather scares people from getting out earlier. I like running on quiet streets.
I plan to run with the Black Sheep tomorrow morning.
40:04/4.58 mi = 8:26/mi
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A.M. Weight = 180.6 | | 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 | 1.00 | 0.75 | 1.00 | 0.00 | 0.00 | 1.45 | 1.00 | 0.00 | 5.20 |
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A.M. I decided to run with the Black Sheep this morning but keep it on the easier side because I'm still recovering from St. George.
Warm-up
2.25 miles continuous cut-down
1600 = 6:41, 1200 = 4:54, 800 = 3:09, 200 jog
I skipped a couple of 400s to avoid unecessary speed work.
800 = 2:54, finish HR = 183
Cool-down
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A.M. Weight = 178.6
| | 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 | 4.81 | 0.00 | 4.81 |
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A.M. 4.81 miles easy but hilly loop.
8:44/mi, 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.66 | 0.00 | 4.66 |
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A.M. 4.66 miles easy through the streets of Casa Grande Arizona. I enjoyed the crisp, cool, desert air.
8:24/mi, no HRM | | 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. Hiked around the Saguaro National Forest just outside of Tuscon and saw lots of giant cacti. Very cool. | | 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 again. Went back to Saquaro National Forest in the A.M. to photograph the desert landscape at sunrise. Still very cool. Traveled to Phoenix. | | 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 | 0.50 | 0.00 | 4.19 | 0.00 | 4.69 |
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A.M. Ran on a dirt road along an open canal just off of I-10 in Phoenix. I feel like I've finally recovered from St. George. Accelerated a little over the last half mile to spike HR.
4.69 mi @ ~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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.78 | 0.00 | 4.78 |
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A.M. Easy 40 minute run along the streets of Phoenix by the airport.
~8:10/mi
My pre-appointed 2 weeks of post-marathon recovery have passed. Today I begin winding back up. | | 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 | 0.25 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 0.00 | 1.75 | 0.00 | 6.25 |
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A.M. I turned 33 today--the last of the youthful palindrome years although I hope I'm fit and healthy at 44 (and 55 etc).
Speed work with the Black Sheep at East High.
2 x 1.75 mile @ ~marathon pace around block = 12:42 (7:13/mi) and 13:00 (7:22/mi). Kept it easy and conversational. I ran with Bryan/Brian (sp?). We talked about trail running and introduced ourselves to each other. I am slowly getting to know more people which is the major reason I come out for group runs.
4 x 400 with a 100 walk.
80/80, 82/63, 82/78, 69/N/A (Peak HR = 193). I opened up a little on the 4th rep but stayed relaxed and could have run significantly faster had I felt the need to.
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A.M. Weight = 179.9 (Retaining water and food from the travel. I hope to earn many stars 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 | 8.39 | 0.00 | 8.39 |
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A.M. Base I run out and back along Foothill. This road is really hard to cross. Just as the stream of traffic from one direction dissipates it picks up on the other side.
40:35/4.76 mi = 8:13/mi, no HRM
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P.M. 21st East Loop+
Ran easy and felt a little awkward. It will probably take a few doubles to get back in rhythm. Boston is 6 months away from Monday. I've got a few potential training plans mapped out in my mind but need to settle on one soon. I'd like to allow for races.
32:14/3.63 mi = 8:41/mi @ HR 146
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A.M. Weight 180.0 | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.71 | 0.00 | 9.71 |
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A.M. 4 x 1200 comfortably hard
Ran to East High for a moderate track workout.
Warm-up, Drills,
1200 = 4:50 (183)/4:27
1200 = 4:45 (185)/3:44
1200 = 4:38 (188)/4:52
~1200 = 4:41 (190--on roads on way back w/ moderate ascent/descent)
Cool-down
Workout Total = 6.4 miles
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P.M. 21st East Loop, Base I
30:07/3.31 mi = 8:51/mi @ HR 144
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A.M. Weight = 179.9
| | 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 | 3.00 | 0.00 | 1.20 | 1.79 | 0.00 | 5.99 |
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A.M. Laps at Liberty Park
This run ended up turning into a progression run. This was the plan if I felt recovered enough from yesterday. I did a lot of easy jogging interspersed with hard workouts to prepare for St. George. Because I increased my mileage dramatically and had little time to prepare, this was really my only choice. I've got a 6 month endowment to prepare for Boston.
To prepare best for Boston, and set myself up to run well after, I think I need to 1) Run as many miles as my schedule and body will allow, 2) run many of those miles at a high-end but relaxed aerobic pace rather than the really easy pace I really depended on to prepare for SGM, 3) keep speed work comfortable and less frequent to allow for 1 and 2.
| Lap |
Distance |
Pace |
HR Ave |
| 1 |
1.39 mi |
9:26 |
137 |
| 2 |
1.39 mi |
8:05 |
154 |
| 3 |
1.39 mi |
7:54 |
158 |
| 4 |
1.39 mi |
7:48 |
161 |
| 5 |
0.43 mi |
|
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5.99 mi/50:13
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A.M. weight = 178.6 | | 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 | 6.07 | 0.00 | 3.21 | 2.00 | 0.00 | 11.28 |
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A.M. AT run out and back along Foothill. I felt very good and light on my feet, stayed relaxed, and didn't strain, mostly running by feel. This is the art of high-end aerobic training. One can do a lot of this and continue to recover, as long as a certain line isn't crossed. That line can only really be felt (unless you've got lactate monitor). HR is only a general guide.
AT portion = 45:54/6.07 mi = 7:34/mi @ HR 164
Total run = 7.55 mi/60:52
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P.M. 21st East loop+
High-end relaxed aerobic. Felt like Base II, no HRM
30:22/3.73 mi = 7:49/mi
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A.M. Weight = 178.6
| | 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 | 4.20 | 0.00 | 1.50 | 4.41 | 0.00 | 10.11 |
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A.M. Relaxed AT intervals on treadmill.
I am trying to include a lot of high-end aerobic running (Base II/AT) into my training. The best runners in the world do a lot of this. This kind of training yield large dividends and is tolerated at high volumes as long as one doesn't cross the line into strained, hard running. Trying to run all the time at the LT will result in overtraining and a fried CNS. However, backing off just a little, down to AT, makes all the difference in the world. It feels easy and relaxed, and breathing, although full, is not labored or heavy. AT runs are usually kept to an hour or less although they can get longer when in the specific phase of marathon training.
Ran 6 x 5 minute AT intervals with 1 minute easy jogging recovery. I ran the first one at 6:58/mi, but it felt just a little harder than it should have so I backed off to 7:13/mi for the next five. Average HRs for 1-6 were: 165, 163, 164, 165, 166, 167. I chose to run this workout on a treadmill because it is great for rhythm and gentle on the legs.
50:00/6.5 miles = 7:42/mi, @ HR 160
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P.M. 21st East Loop+
Ran just fast enough to establish a good rhythm. Easy and relaxed, especially on the downhill of the second half. Speed work tomorrow morning.
30:43/3.61 mi = 8:12/mi @ HR 150.
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A.M. Weight = 180.4 | | 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 | 2.50 | 0.00 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 2.45 | 0.00 | 6.25 |
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A.M. Track work with the Black Sheep.
We warmed-up for an easy lap around Sugarhouse Park, and then ran another lap at easy tempo pace. We then ran 10 x 400 with a 100 walk/jog. Average recovery was ~1:10. I warmed-up with Brad, ran the AT lap with Jeff, and ran most of the 400s with Bruce. Josh and Brad lead on the 400s running 78ish. I didn't aim for any particular time on this, but rather to run relaxed and stay on the flat part of the lactate curve. It was a solid workout, but I finished with a lot left, which is what I want right now.
AT lap = 1.31 mi @ 7:07 pace, HR 169
400s (HR): 83(183), 83(186), 84(186), 84(188), 84(187), 84(187), 82(189), 81(189), 83 (188), 77(189).
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A.M. Weight = 178.6 | | 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 | 2.89 | 0.00 | 5.00 | 3.19 | 0.00 | 11.08 |
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A.M. A very convoluted loop with some decent hills at overall Base II effort, but with significant portions in the AT range. My legs felt good and ready to run so yesterday's track work was at the appropriate effort level.
56:22/6.69 mi = 8:16/mi @ HR 151
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P.M. 21st East Loop+ relaxed with some high-end portions. I thought I might drop down to Base I effort for recovery but didn't feel like I needed it. There is a place for it and my gut tells me I need to work some more in so I'll try to do better there. There is such a thing as quality junk training--hard enough to not be recovery but not enough faster to count for much more. Tomorrow morning will be AT intervals on the treadmill.
36:06/4.39 mi = 7:56/mi @ HR 153
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A.M. Weight = 178.4 | | 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 | 5.60 | 0.00 | 0.00 | 3.85 | 1.56 | 11.01 |
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A.M. 8 x 5 min AT intervals with ~1 min jog recover on treadmill at the Fieldhouse.
I ran all intervals at 7:13/mi (on a different treadmill than last time). The fieldhouse is a great fitness facility for the price, but sometimes maintenance lags a little. I had to try out several treadmills to find one with a belt that didn't slip. The one I ran on today was pretty solid.
Totals: 5.6 mi/~40 minutes of AT work. Total run = 7.75 mi/60:08 = 7:45/mi @ HR 160
Average HRs for each interval were: 162, 164, 165, 167, 167, 167, 167, 168.
I felt pretty good during the intervals, but felt much more tired during the recoveries and the cool-down then I did on Monday. I need to go easy tonight.
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P.M. 21st East Loop @ Regeneration to Base I. Whoo Hoo (Homer Simpson Style)! This run put me over my 1000 mile mark on the blog!
I was pretty tired today so I ran very easy tonight. It may take me a little tweaking to figure out how much high-end stuff I can fit in and adequately recover. I think avoiding quality-junk training is critical. I haven't done a good job of this the last few days. What I call Base II is probably is probably quality junk so I will avoid that training zone and see how I respond. If I am going to increase intensity beyond Base I, I'll go straight up to AT.
3.26 mi/30:34 = 9:04/mi @ HR 138. (Started off very slow at regeneration pace and finished off at solid Base I.) | | 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 | 0.60 | 0.00 | 0.20 | 5.60 | 0.76 | 7.16 |
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A.M. Out and back along Foothill, Base I, w/ 1 x 5 min AT
I have a love/hate relationship with runs along Foothill. I like being able to run along a generally straight, out and back course, but despise the constant flow of traffic 3 yards away. Once a week seems about right.
I kept it easy for the most part because I am tired from the week and yesterdays large AT session. I did throw in a 5 minute AT interval on one of the 2 or 3 extended uphill segments, mostly as a test to see how I felt.
My heart rate was significantly elevated at an easy pace meaning my body is tired.
63:19/7.16.mi = 8:34/mi @ HR 148 (post-warmup)
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A.M. Weight = 177.8 | | 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 | 0.88 | 3.25 | 1.00 | 3.75 | 1.00 | 23.66 | 30.20 | 12.56 | 75.21 | 5.28 | 156.79 |
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