| 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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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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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 | 2.30 | 0.00 | 0.15 | 6.00 | 0.00 | 0.00 | 18.45 | 5.00 | 31.90 |
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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 | 2.30 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 7.58 | 0.00 | 10.03 |
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A.M. 4 x 3 minute minutes progressive, 3 min jog recovery, on treadmill.
This workout felt better than the last time I ran it. I'm more or less over my cold but still feel a little tired.
| Rep |
Pace |
Peak HR |
| 1 |
6:00 |
180 |
| 2 |
5:52 |
183 |
| 3 |
5:42 |
186 |
| 4 |
5:30 |
190 |
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P.M. Easy Base I, 21st East loop = ~8:30/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 | 5.55 | 0.00 | 5.55 |
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A.M. Easy Base I, no HRM, ~8:45/mi.
I'm feeling completely recovered my cold and felt really good throughout the day. Quite the contrast to the wiped-out feeling I dealt with most of last week. | | 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 | 6.00 | 0.00 | 0.00 | 5.32 | 0.00 | 11.32 |
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A.M. Medium long run, w/ 8 x 5 minute progressive AT, 1 minute jog recoveries.
A workout like this is the most potent purely aerobic fitness stimulus I know of. I feel very good during a workout like this. I'm not in any discomfort and maintain good rhythm throughout the workout. I'm definitely depleted by the end, but with the right incentive could still finish with a 5 minute mile.
I'm headed to Guatemala tomorrow and probably won't get much running in for the next few days, so I wanted to put in a good workout today. It went very well, and I'm clearly continuing to make fitness gains. My HR at pace during AT workouts is continuing to come down. I've been stuck at the the same level for my 5k pace workouts, but with my AT continuing to improve, the plateau at 5k pace is going to give very soon.
| Rep |
Pace |
HR* |
| 1 |
7:03 |
165 |
| 2 |
6:58 |
163 |
| 3 |
6:58 |
163 |
| 4 |
6:53 |
167 |
| 5 |
6:53 |
166 |
| 6 |
6:49 |
168 |
| 7 |
6:44 |
169 |
| 8 |
6:40 |
170 |
*Ave of last 2 minute of each rep = steady state.
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A.M. Weight = 181.8 | | 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 | 0.00 | 0.00 | 0.00 |
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Off. Travel to Guatemala. | | 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 |
| Walked around Antigua, Guatemala all day. | | 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 | 2.00 | 2.00 |
| Walked around the Lake Atitlan Nature Reserve. Got bit by lots of wierd little insects that keep the bite site from clotting so you end up with little beeds of blood everywhere (these bites itch like crazy when they start to heal). | | 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 | 2.30 | 0.00 | 0.15 | 6.00 | 0.00 | 0.00 | 18.45 | 5.00 | 31.90 |
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