| 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 | 0.00 | 2.15 | 1.10 | 0.50 | 4.90 | 0.00 | 1.74 | 35.71 | 0.10 | 47.70 |
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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 | 4.13 | 0.00 | 4.13 |
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A.M. 3 laps around Sugarhouse park
My hamstrings are pretty sore from yesterdays extremely mild weight work, but they are a good kind of sore. Not the decrepit, not recovering soreness I've felt the last few weeks. Running felt good for two days in a row, so hopefully things are turning around.
Pace per lap = 9:55, 8:48, 8:08, no HRM
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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 | 0.00 | 0.00 | 0.00 | 0.15 | 0.15 | 3.70 | 0.00 | 0.00 | 3.50 | 0.00 | 7.50 |
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A.M. 5 x 5 minute AT (easier than LT) intervals, w/~75 sec jog recovery, on treadmill. Effort = 6.5-7/10
These felt pretty good and were very aerobic. I'm still sore from my light weight work on Saturday, but again, its the good kind of sore, so I did the same routine after the run today.
| Rep |
Pace |
Recovery |
Ave HR |
SS HR |
| 1 |
7:13 |
1:08 |
161 |
163-164 |
| 2 |
7:08 |
1:10 |
163 |
166-167 |
| 3 |
7:05 |
1:17 |
165 |
168-169 |
| 4 |
6:58 |
1:33 |
166 |
168-169 |
| 5 |
6:53 |
N/A |
168 |
169-170 |
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A.M. Weight = 180.0 (???)
| | 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 | 3.65 | 0.00 | 3.65 |
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A.M. Easy 30 min run (Base I)
I slept in a little so I cut my run short a bit with the intention to run tonight. I'm opting out on the P.M. run because I'm tired and need to conserve my energy to deal with the stress of grant writing and final data collection. While I'm dealing with this grant, during the holidays, I'm cutting myself some slack when it comes to training. My training is pretty important to me; however, it is not my major priority. So, right now I'll fit in what I can, with my current aim being just to maintain fitness. If I feel really great on any particular day, I may add a second run.
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A.M. Weight = 178.3 | | 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 | 2.15 | 0.15 | 0.15 | 0.00 | 0.00 | 0.00 | 4.70 | 0.00 | 7.15 |
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A.M. 4 x 3 minutes progessive on treadmill, effort = 7.5-8/10
Paces (Peak HR): 6:00 (180), 5:52 (184), 5:42 (186), 5:30 (188). Felt pretty good.
Weights: Dsq 45,65, RDL 45,65, 5 x Gluteham, Bench 10 x 135.
I'm lifting with my legs solely for range of motion and rehab and so being very carefully and cautious with any progression. I haven't done any upper body lifting in 9 or 10 months, but 135 on the bench was still easy. I could have done it 20 times instead of 10. This is part of my problem, and why I never do any upper body lifting. I'm carrying too much upper body weight. By normal standards, I'm a skinny runner. By runner standards, I'm carrying too much weight in my shoulders, lats, and pecs. Hopefully I can drop another 5 lbs when I crank up the mileage with the push for Boston (after I get this grant in).
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A.M. Weight = 179.3 (I raced at 165 in college) | | 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 | 0.30 | 0.20 | 1.20 | 0.00 | 1.24 | 6.16 | 0.00 | 9.10 |
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A.M. 47:47 at mixed paces.
I started off super slow and jogged around the ice and snow covered track at East ( I just couldn't stay away). I left East with on a loop for home and settled into a decent run pace and then picked it up to catch someone who was moving pretty good. I kept dropping down the pace as this person kept getting faster. I spent a couple minutes near 6 minute pace and then the other runner stopped so I just continued along my way at a more reasonable pace. It wasn't the smartest thing to do on a a recovery day, but is was fun and I didn't strain.
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P.M. 21st East Loop @ Base I, 31:18
I felt pretty good today, so to bring the New Year with style, I decided to add a second run, inspite of being mired in grant purgatory. I did get great data today, so I feel a little bit better about it.
8:19/mi, HR 147
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A.M. Weight = 177.0 | | 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 | 1.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.07 | 0.00 | 6.07 |
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A.M. 1 x 800 (3:00), 6 x 400 (75 sec) on Treadmill. Effort = 7.5/10
I wanted to run something just a little faster than what has been the norm for the past few weeks, but still keep it medium hard. Quarters at 5:00 pace seemed about right. And, since this is as fast as the treadmill will go, there wasn't an alternative (the balmy weather this morning would have been perfect for winter track work, but alas, the track is still iced over).
I ran a warm-up 800 in 3:00 (peak HR = 179) and then ran 6 x 75+ secs at 5:00 min/mi with ~2:30 jogging recovery in between. The speed of the reps was very manageable and I increased the incline to 1% on the final rep, just to see if I could tell the difference. It was a little harder, but barely. Overall, I felt the tendonitis in the joint capsule behind my knees, and worked out my upper gastrocs/popliteus/lower hamstrings with my ASTYM-like instrument when I got home.
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A.M. Weight = 178.8 | | 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 | 0.50 | 9.50 | 0.10 | 10.10 |
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A.M. Breakthrough run on the treadmill (the same treadmill I always run on, with the same shoes, same fan angle, etc) 83:27
Today was a great run for me. Pace at a given heart rate is continuing to come down, even with sporatic training due to work obligations, an odd flat period where running did not feel good for a couple of weeks, and niggling tendonitis behind my knees.
I originally intended to run 8 miles, but settled into a great rhythm and just decided to keep going until 10. After a progressive warm-up starting very slow, I spent 5 or so miles at 8:00/mi in the middle of the run and then dropped down to 7:53 from 6-9.5 and then 7:24 for the .75 miles.
Steady state HRs
8:00 = HR 148-149
7:53 = HR 148-150 (final 5:35 at this pace I averaged HR 148)
7:24 = HR 156
I'm pretty certain this improvement is the result of backing off a little on my hard days and allowing my body to get in the zone where everything is starting to feel good again--pushing hard enough on the on days to drive adaptation, but checking it enough that I feel good the next day. This is really the art of optimal training. Fellow bloggers, you might at first glance think my training approach is hypertechnical and mechanistic. Rest assured, it is not. This is art to me. I didn't try to hit those HRs or paces. I knew before the workout how the run should feel, and adjusted the speed to elicit that feeling. These numbers are observations that I've collected along the way to monitor my progess, not dictate it. And after going through a rougher patch, I'm happy with my gains. Nonetheless, I still have a long way to go.
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A.M. Weight = 179.3
| | 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 | 1.50 | 0.00 | 2.15 | 1.10 | 0.50 | 4.90 | 0.00 | 1.74 | 35.71 | 0.10 | 47.70 |
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