| 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 | 0.25 | 0.75 | 0.00 | 3.00 | 0.00 | 9.07 | 4.00 | 4.41 | 29.61 | 0.00 | 51.09 |
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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 | 0.50 | 0.00 | 4.19 | 0.00 | 4.69 |
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A.M. Ran on a dirt road along an open canal just off of I-10 in Phoenix. I feel like I've finally recovered from St. George. Accelerated a little over the last half mile to spike HR.
4.69 mi @ ~8:10/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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.78 | 0.00 | 4.78 |
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A.M. Easy 40 minute run along the streets of Phoenix by the airport.
~8:10/mi
My pre-appointed 2 weeks of post-marathon recovery have passed. Today I begin winding back up. | | 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 | 0.25 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 0.00 | 1.75 | 0.00 | 6.25 |
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A.M. I turned 33 today--the last of the youthful palindrome years although I hope I'm fit and healthy at 44 (and 55 etc).
Speed work with the Black Sheep at East High.
2 x 1.75 mile @ ~marathon pace around block = 12:42 (7:13/mi) and 13:00 (7:22/mi). Kept it easy and conversational. I ran with Bryan/Brian (sp?). We talked about trail running and introduced ourselves to each other. I am slowly getting to know more people which is the major reason I come out for group runs.
4 x 400 with a 100 walk.
80/80, 82/63, 82/78, 69/N/A (Peak HR = 193). I opened up a little on the 4th rep but stayed relaxed and could have run significantly faster had I felt the need to.
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A.M. Weight = 179.9 (Retaining water and food from the travel. I hope to earn many stars 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.39 | 0.00 | 8.39 |
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A.M. Base I run out and back along Foothill. This road is really hard to cross. Just as the stream of traffic from one direction dissipates it picks up on the other side.
40:35/4.76 mi = 8:13/mi, no HRM
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P.M. 21st East Loop+
Ran easy and felt a little awkward. It will probably take a few doubles to get back in rhythm. Boston is 6 months away from Monday. I've got a few potential training plans mapped out in my mind but need to settle on one soon. I'd like to allow for races.
32:14/3.63 mi = 8:41/mi @ HR 146
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A.M. Weight 180.0 | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.71 | 0.00 | 9.71 |
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A.M. 4 x 1200 comfortably hard
Ran to East High for a moderate track workout.
Warm-up, Drills,
1200 = 4:50 (183)/4:27
1200 = 4:45 (185)/3:44
1200 = 4:38 (188)/4:52
~1200 = 4:41 (190--on roads on way back w/ moderate ascent/descent)
Cool-down
Workout Total = 6.4 miles
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P.M. 21st East Loop, Base I
30:07/3.31 mi = 8:51/mi @ HR 144
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A.M. Weight = 179.9
| | 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 | 3.00 | 0.00 | 1.20 | 1.79 | 0.00 | 5.99 |
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A.M. Laps at Liberty Park
This run ended up turning into a progression run. This was the plan if I felt recovered enough from yesterday. I did a lot of easy jogging interspersed with hard workouts to prepare for St. George. Because I increased my mileage dramatically and had little time to prepare, this was really my only choice. I've got a 6 month endowment to prepare for Boston.
To prepare best for Boston, and set myself up to run well after, I think I need to 1) Run as many miles as my schedule and body will allow, 2) run many of those miles at a high-end but relaxed aerobic pace rather than the really easy pace I really depended on to prepare for SGM, 3) keep speed work comfortable and less frequent to allow for 1 and 2.
| Lap |
Distance |
Pace |
HR Ave |
| 1 |
1.39 mi |
9:26 |
137 |
| 2 |
1.39 mi |
8:05 |
154 |
| 3 |
1.39 mi |
7:54 |
158 |
| 4 |
1.39 mi |
7:48 |
161 |
| 5 |
0.43 mi |
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5.99 mi/50:13
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A.M. weight = 178.6 | | 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 | 6.07 | 0.00 | 3.21 | 2.00 | 0.00 | 11.28 |
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A.M. AT run out and back along Foothill. I felt very good and light on my feet, stayed relaxed, and didn't strain, mostly running by feel. This is the art of high-end aerobic training. One can do a lot of this and continue to recover, as long as a certain line isn't crossed. That line can only really be felt (unless you've got lactate monitor). HR is only a general guide.
AT portion = 45:54/6.07 mi = 7:34/mi @ HR 164
Total run = 7.55 mi/60:52
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P.M. 21st East loop+
High-end relaxed aerobic. Felt like Base II, no HRM
30:22/3.73 mi = 7:49/mi
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A.M. Weight = 178.6
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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 | 0.25 | 0.75 | 0.00 | 3.00 | 0.00 | 9.07 | 4.00 | 4.41 | 29.61 | 0.00 | 51.09 |
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