| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 | 9.40 | 0.00 | 1.00 | 29.19 | 0.00 | 40.09 |
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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 | 6.33 | 0.00 | 6.33 |
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A.M. Base I run on the Treadmill.
I've decided to cycle down this week. I've averaged 60 miles/week for the last 5 and have been feeling stronger and stronger, but I've developed some sort of tendonitis at the muscle-tendon junction at the top of my left achilles. This is higher than the achilles tendonitis I dealt with for half of 2008. This is good because the blood supply is a much better so it should heal faster.
I felt it during the last half of my 15 miler on Saturday, and it was pretty sore over the weekend. Andrea rubbed it out, which helped. The most positive sign is that it I did not feel it at all for the last few miles of my run today. For me, pain that goes away after I get warmed up tends to indicate a minor rather injury that will go away fast.
I started out very slow, and slowly increased the speed of the treadmill. By the middle of the run I was at 7:53/mi at HR 149 for a mile or so, and then increased the speed to 7:47/mi @ HR 151 (speed at HR matches my overground speed at HR almost identifically) for the last couple of miles. My calf was painless at the end of the run, but stiffened up a little during the day.
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A.M. Weight = 177.3 | | 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 | 7.06 | 0.00 | 7.06 |
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A.M. Easy Base I run, Foothill-21st East Loop
My calf is a little better than yesterday. It still hurt a little during the warm-up, but not as bad. The pain went away more quickly during the run until I barely felt it. It stiffened up less during the time after the run, so there is improvement on all fronts. I may jog a mile tonight to try and keep it loose. Ran @ ~8 min/mi for the last couple of miles.
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P.M. 1.8 mile mini run, finishin at ~8:30/mi. Calf was pain free.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 3.22 | 0.00 | 8.22 |
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A.M. 5 mile AT run at East.
The cold, crisp air billowed as I headed out the door this morning. I warmed up some and then began my AT run on the track at East, which those who have run there know can turn into a wind tunnel.
I felt good from the start and avoided slippling for the most part on the small patches of ice speckling the inner lanes. The snow came with increasing intensity as I picked up the pace. Wondering how long I would have decent footing, I deciding I would continue for the prescribed 5 miles unless I risked injury. That point never came, so I finished with a 1/4 inch layer of snow on the track and bare legs burning with cold. My calf felt great.
7:01/mi @ HR 171 was my mode effort, much improved over last week's sick run in much better conditions.
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A.M. Weight = 176.9 | | 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 | 0.00 | 0.00 | 0.00 | 5.26 | 0.00 | 5.26 |
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A.M. Base I recovery run, Foothill-21st East Loop
My calves were tight as I climbed out of bed. As has been the norm for the past 3 weeks, I felt a little pain in the achilles-calf junction on my left leg. It protested for the first 100 meters down the road. After getting it its two cents, it was mute for the remainder of the run. I enjoyed the balmy, wind-free, snow-free 35 deg morning.
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A.M. Weight = 175.4 | | 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 | 3.22 | 0.00 | 3.22 |
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A.M. Slow 21st East Loop at Base I.
More spring time winter. Motivation is hard to generate during a recovery week. I barely made it out the door. I look forward to picking things back up next week. Calf the same.
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A.M. Weight = 176.2 | | 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 | 0.50 | 4.40 | 0.00 | 1.00 | 4.10 | 0.00 | 10.00 |
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A.M. 10 mile progression run along the Jordan River Parkway trail from 13th South.
Winter's bluster continues. In theme with a down week I went 10 instead of 15. I felt strong throughout but my calf tightened up during the second half of the run. As has been my experience many times past, resting too much makes an injury worse. This coming week I'll bring my mileage back up and reinitiate the PM mini-run routine to keep my calf loose and blood-flow up. I'd like to ease into light speedwork this week but my calf will have final say.
Miles, pace (HR)--solid headwind developed on way back.
1.7, 9:28 (126)
1.3, 7:54 (144)
1, 7:35 (158)
1, 7:20 (163)
1, 7:17 (166)
1, 7:12 (170)
1, 7:11 (171)
0.4, 9:04 (142)--jogged to appease nearly cramping calf
1, 6:49 (174)
0.7, 9:16.
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A.M. Weight = 175.3 | | 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 | 0.50 | 9.40 | 0.00 | 1.00 | 29.19 | 0.00 | 40.09 |
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