| 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 | 1.00 | 2.00 | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 45.15 | 0.00 | 52.73 |
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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 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 | 0.00 | 7.00 |
| A.M. Easy Base I recovery run with 6 x 100 light strides. | | 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 | 5.30 | 0.00 | 5.30 |
| A.M. Easy Base I run, settled in at ~8:15/mi @ HR 148. Mile down 21st East in 7:48 @ HR 142. | | 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 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 | 0.00 | 8.30 |
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A.M. 24 x (200 on/100 off).
200s were between 3k and 1500m race pace (38-39) and 100 jog recoveries were in 40 seconds. One lap walk after rep 12.
Aves: 200/100 Ave HR (w/o 1st 2 of each set) Peak HRs
3-6: 40.2/38.0 176.0 185
7-12: 39.2/40.5 179.6 188
13-18: 38.6/41.7 181.8 190
19-24: 38.4/39.3 187.4 194
Equaled or surpassed HR 190 on last 7 reps.
This was a good workout. Solid stuff that will make me fit again. These workouts are potent inducers of fitness. Acidosis is avoided because of the short-short format. Proton production at a constant work rate is curvilinear with time, so by only going 200, one avoids the proton spike. I really had to focus for the last 5-6 reps as I could feel the energy deficit in my legs--which again, is different than acidosis. Its actually quite a strange feeling when not accompanied by acidosis. One I'm sure that awoke the molecular gods of adapation within my muscles. | | 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 | 5.25 | 0.00 | 5.25 |
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A.M. Easy Base I recovery run.
My body is still compensating for yesterday's hemodynamic incursion--9 min/mi @ HR 142. | | 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 | 7.00 | 0.00 | 7.00 |
| A.M. Easy Base I run. 8:17/mi @ HR 149. Still recovering from Tuesday but much better than yesterday. | | Comments(3) |
| | 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 | 4.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 | 0.00 | 9.08 |
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A.M. Long interval session oscillating over and under the LT for an overall LT HR, lactate burden, and effort level = a middle distance runners LT run.
Jogged to East, drills and hill walks. Strides.
22 x (300 on/100 off)
Averages for reps 4-22: 300s = 65.4/100s = 40.8.
Ave HRs rose gradually during the workout from 172 after the first 5 reps to 179.4 for the final 5 reps. Peak HRs for final 2 thirds were generally 185 or 186. Rev the engine and let it cool. . . over and over again.
Rep pace was consistent over entire workout. I reversed directions every 5 or 6 reps. The entire workout was run in trainers.
Total duration of continuous interval session was 39:22. Accumulated over 4 miles at 5:48 pace. Overall pace including 100 jogs = 7:04.
I find deep satisaction in completing workouts that I know are effective.
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A.M. Weight = 179.6 | | Comments(3) |
| | 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 | 10.80 | 0.00 | 10.80 |
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A.M. Easy medium long run.
We spent the night at my parent's house in Orem because Michael was going to run the Freedom run 10K and Andrea was going to guide him. I had planned to run up Provo Canyon to reacquaint myself with a route I've run hundreds of times, but not in a few years. However, upon awaking I suddenly decided to run to Provo and intercept Michael and Andrea in route.
Although a little stiff and tired from yesterdays big track session I was comfortably running 7:45/mi at HR 145 down University Ave. I made my way up to 9th East and joined Michael and Andrea before they reached the one mile mark and ran with them until the finish. Michael did a great job for a 10-year old, running 53:00 (8:32/mi). We let him set the pace and he was rightfully proud of his accomplishment. | | 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 | 1.00 | 2.00 | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 45.15 | 0.00 | 52.73 |
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