| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.43 | 0.00 | 3.73 | 43.41 | 0.00 | 61.07 |
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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 | 3.62 | 0.00 | 3.62 |
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A.M. Easy Base I recovery run to warm-up for core work and scout out short P.M. loops.
3.62 mi/33:34 =9:16/mi, settled into the 8:30s after warm-up.
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A.M. Weight = 181.0 | | 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 | 0.25 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.68 | 0.00 | 8.93 |
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A.M. 4 x 1200 at East, 4 x 100 accelerations, 4 x hill skips
I debated for a while on what to do for this morning's workout. Right now my major training focus is to simply build on aerobic base. In my mind, the most effective way to do this is to run lots of easy miles with signficant mileage at the aerobic threshold (AT, which is easier than LT, and usually a little slower than marathon race pace--think of it as the maximum aerobic pace). However, the nervous system will go stale if it is not given variety. Thus, Monday is my variety day. It will usually be some type of medium effort interval workout, something hard enough to be very different from AT work, but still not "hard", definitely easier than the interval training that will come later in the year. I decided when I got to the track that 4 x 1200 at 6 minute pace would fit the bill. They got easier as the workout progressed, with the 4th one being the easiest. I'm 100% certain this was easier than 5k pace, and fairly confident I could run a 10k at this pace on the track. I should note I ran this workout in trainers, not flats.
1200s, finishing HR:
4:36 (95,92,89), 183
4:29, 185
4:30, 184
4:24 (last 100 in 18, which was relaxed), 189
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P.M. Off. I had planned to do a short run tonight, but we had family in town I went to dinner with, and I was in the lab later, so I decided sleep was more important.
A.M. Weight = 180.3 | | 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 | 7.21 | 0.00 | 7.21 |
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A.M. Easy Base I recovery run, Foothill Kensington Loop.
Started out super slow (11 min for first mile) and worked down to just over 8 min/mi. My muscles were generally stiff with minimal soreness except for some mild soreness in my upper hamstrings from yesterdays accelerations.
5.10 mi/47:27
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P.M. Easy 1.81 mile mini-run.
Bought a new pair of Brooks Defyance. I'm always amazed at how soft new shoes feel compared to an old pair that has been slowly pounded to oblivion without the wearer noticing. I tend to destroy midsoles while leaving the outsole in pretty good shape, so the shoe can look great when way past its life time. At 180 lbs I can pound them down quickly.
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A.M. Weight = 179.8 | | 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 | 6.43 | 0.00 | 0.00 | 6.61 | 0.00 | 13.04 |
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A.M. AT intervals on road loops through Sugarhouse. 7 x 5 min, 1 x 10 min, 1 min jog recoveries for each, 11.27 mi for the whole workout.
Felt much better than last week's similar workout. Because these intervals stop and start in all different places with uphills and downhills and 90 deg turns its hard to do a rigorous quantitative comparison with last week, but it seems I was faster overall, particularly on the long uphill stretches where I felt more spring and less slog. Pace/interval varied from 6:43-7:34 (last week ranged rom 6:55-7:50). Because of the turning and curb-hopping, pace/effort is slower than the track or a good race course. HR generally bounced around between the mid to high 160s, so I did a good job of staying at the AT, which figuratively is the Golden Goose for long-term improvement.
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P.M. 1.77 mi mini-run w/ Michael.
Legs were very stiff from this morning, but I felt good running once warmed-up, which is right about when we stopped. Finished at ~8 min/mi.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 | 0.00 | 5.12 |
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A.M. Easy Base I recovery run, winding through the streets by my neighborhood, which were generally free from snow and ice.
Started super slow and worked down to just under 8 minute pace by the end, 9:18/mi overall with first mile in ~11 min.
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A.M. Weight = 178.9 | | 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 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.09 | 0.00 | 8.34 |
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A.M. 4 x 1600 AT intervals with 100m jog recovery, 5 hard accelerations, 8.34 mi for workout.
Legs felt depleted but the workout was still pleasant. Will log details later.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.73 | 11.08 | 0.00 | 14.81 |
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A.M. Long run along the Jordan River Parkway Trail. 2:00:03/14.81 mi.
This was a great run for me. I was significantly faster than the last two weeks and felt stronger too. Much of it was at a higher HR than last week, but I was also faster at equivalent HRs so I am continuing to see improvement. I ran at comfortable pace the whole way and never pressed the pace. There was almost no wind on the way out, which is slightly uphill because it is upstream, but it picked up so I ran against a solid headwind on the way back.
Overall, this was a good week. I completed all of my planned primary runs. I missed a couple of evening runs because I simply did not have time to fit them in, but that's life when running is your 3rd or 4th priority. This is the fastest I have run at these HRs since I started training again, but I'm still pitifully slow compared to the past and therefore have lots of room for improvement.
| Segment |
Pace |
HR |
| ~0-15' |
9:33 |
128 |
| ~15-30' |
8:21 |
138 |
| ~30-60' |
7:59 |
146 |
| ~60-90' |
7:51 |
151 |
| ~90-120' |
7:38 |
156 |
Average for run after warm-up segment = 7:55/mi @ HR 149.
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A.M. Weight = 180.3
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.43 | 0.00 | 3.73 | 43.41 | 0.00 | 61.07 |
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