Joe's Running Blog

May 05, 2024

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20072008
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Location:

cokeville,wy,usa

Member Since:

Jun 25, 2007

Gender:

Male

Goal Type:

Unknown

Short-Term Running Goals:

Get fit again! Casper Marathon on June 8th in Casper, Wyoming. I don't have a specific goal time for it, as I don't know the course real well, but I'd like to shoot for 6 minute pace.

Long-Term Running Goals:

Run for your life! Stay active enough to eat seconds and ice cream without guilt.

Personal:

Married to a beautiful wife AnnMarie, who is also a 3:15 marathoner and the mother of our handsome 2 year old, Myles and newbie Sullivan. Sullivant was born 2 years and one day after Myles was born. Myles knows only one speed--running all out. Kinda like Prefontaine.  Besides running, I enjoy reading, woodworking, fishing, and chasing Myles around our house.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Thu, Jul 19, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

Daniels' "T" workout. 4x2 mile repeats with 2 minutes recovery at "T" pace, but I wasn't sure what that pace would be at 6200 feet elevation. I hoped to be under 11 minutes for all of them. Last night, I marked the course with my bike, marking every 1/4 mile for two miles, so I could go out for 2 miles, recovery, turn around and do 2 more. Anyhow, I hit my first mile in 5:26 and felt great, so I cautiously ratcheted it down a little the 2nd mile. 5:17, for a total of 10:43. Altitude hadn't knocked me flat yet, so I felt I could keep about 10:35 for the remaining three. 10:34, 10:31, 10:29. I was working a little the last mile of the last repeat, but I felt in control the entire time. Jogged home. Plan to get out tonight for a few easy miles with AnnMarie and Myles.

Comments
From Sasha Pachev on Thu, Jul 19, 2007 at 19:52:38

That is a very good sign. Your threshold at 4500 feet might be 5:10 or even a bit under. To verify, recalibrate the bike to make sure the distance was accurate, and try doing 2x4 on the same course to see if you can hit them in about 21:00 - 21:10. The reason - some runners may inadvertently engage fast twitch fibers too much over intervals of 2 miles or less, and the pace still feels easy because there has not yet been enough time to go into noticeable oxygen debt, so that creates a false perception of being at threshold. With a longer interval, you have to run at true threshold, or you'll really feel it.

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