| 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 | 0.25 | 0.12 | 1.13 | 2.25 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 27.92 | 0.00 | 32.17 |
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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 | 2.09 | 0.00 | 2.09 |
| A.M. 2.09 mile mini-run just to warm-up prior to achilles (which is doing better and better) rehab work. | | 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 |
| A.M. 5.26 mi easy at Base I. Settled into ~8 min/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 | 1.13 | 2.25 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 3.49 | 0.00 | 7.37 |
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A.M. Track work with the Black Sheep. 3 x 3 x (600 = 400 at 5k pace with 200 more, faster). I ran with Megan and Bruce for most of the workout. They paced it well (and were great wind blocks!). This is the most I've stressed my achilles in 4-5 weeks and it handled it well. I'm excited to have the shackles almost off and start getting in shape. Although everyone needs a base, us middle distance types have a greater need for speed work to get fit. I'm happy to finally be doing some.
| Rep |
400 |
200 |
Total |
HR |
Rest |
HR |
| 1 |
92.5 |
41.3 |
2:13.8 |
185 |
1:22 |
154 |
| 2 |
94.7 |
43.1 |
2:17.8 |
186 |
1:21 |
155 |
| 3 |
92.7 |
42.4 |
2:15.1 |
186 |
3:10 |
110 |
| 4 |
90.3 |
42.0 |
2:12.3 |
188 |
1:27 |
155 |
| 5 |
88.7 |
40.6 |
2:09.3 |
190 |
1:24 |
155 |
| 6 |
90.1 |
39.5 |
2:09.6 |
191 |
2:45 |
126 |
| 7 |
87.2 |
39.5 |
2:06.7 |
189 |
1:29 |
159 |
| 8 |
86.3 |
39.7 |
2:06.7 |
191 |
1:26 |
162 |
| 9 |
87.5 |
38.3 |
2:05.8 |
192 |
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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 | 5.25 | 0.00 | 5.25 |
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A.M. Very easy Base I run, settled in at ~9 min/mi.
So, yesterday aggravated my achilles a little. It felt great at the end and immediately after the workout, but became more sore as the day passed. Usually when something doesn't hurt during a workout, I don't have problems later so I'm a little perplexed. So maybe a few steps back. | | 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 | 0.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.72 | 0.00 | 5.09 |
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A.M. Easy run w/ 1 x 400 at 800m race pace.
So, I decide to try something different and risky today. I suspect the higher volume of work on Tuesday overdid my achilles. I wondered how it might respond to something short and fast. I jogged to East and warmed-up with drills and hill walks. My achilles loosened up nicely. I then tested it with a 200 at mile race pace. It seemed okay, but I could tell it was only going to give me one fast rep, so a quick 400 it would be.
I came through 200 in 30, holding back a little, and finished in 63. Not super fast, but the fastest 400 I've run in while--in trainers and with no speed training either.
We'll see how my achilles will hold up. It didn't hurt during the rep, but did after. This probably wasn't the wisest thing to do. But it felt good to rebel against my injury and work some frustration out.I will however cut my losses and conservatively work back up and then be more careful about jumping into big workouts as soon as I feel good. | | 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 | 2.07 | 0.00 | 2.07 |
| P.M. 2.07 miles to warm-up my incensed achilles for stretching etc. | | 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 | 5.04 | 0.00 | 5.04 |
| A.M. 5.04 mile at Base I, settled in at ~8 min/mi. Achilles is unhappy. I feel lucky to run 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 | 0.25 | 0.12 | 1.13 | 2.25 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 27.92 | 0.00 | 32.17 |
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