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December 21, 2024

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

Long-Term Running Goals:

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Grid A2 Lifetime Miles:						125.40
GoRun2 Lifetime Miles:						53.70
Adrenaline 2014 Blue (1) Lifetime Miles:						442.70
Adrenaline 2014 Red (1) Lifetime Miles:						429.20

Thu, Nov 02, 2006

Slow miles	Fast miles	Total Distance
4.00	5.00	9.00

Decided to see how my body would respond to doing both speed and tempo runs in the same week. Warmed up with 2.25 easy miles then ran 5 miles at tempo pace. I've been running 6:30/mile for my shorter tempo runs but I think that this is a little too fast. Plan was to keep the splits somewhere between 6:35 and 6:40. Averaged 6:33/mile and the splits were:

Mile 1 = 6:35

Mile 2 = 6:35

Mile 3 = 6:25 (a little extra downhill)

Mile 4 = 6:39 (got lazy and wasn't paying attention to my pace)

Mile 5 = 6:31

Avg HR = 159

Avg HR during tempo = 170 (peaked at 178 towards the end of mile 5)

Total Time = 1:05:58

Comments

From Sasha Pachev on Thu, Nov 02, 2006 at 12:01:40

Very good training this week. Your performance is showing you are adapting to the stress of training well. When you are training hard, it is normal to feel subdued most of the time. I believe this is actually good - your body is taking its time to recover. The tell-tale sign of overtraining is when you try to run hard and you can't. So if feel fatigued but are able to run hard when you decide to, you are training just right.

At this point, I would recommend keeping your tempo runs down to 3 miles, but keep the pace at 6:30 or faster. A little bit of a downhill grade would not hurt. I think your body is ready to run that fast but your mind refuses to believe it. Part of the purpose of this run is to build the connection between the mind and the body.

From cody on Thu, Nov 02, 2006 at 22:02:22

Killer Pace. How did you feel after? Pretty sweet splits for such a long tempo run. Looks like you are all prepped for a great winter race. Keep up the good work. You are an inspiration for me looking at you run every morning. I swear I barely scrape myself out of bed and get to work just in time to see your run posted.

From Andy on Fri, Nov 03, 2006 at 08:12:55

Sasha- I like to stretch the tempo runs a little further so that I can get used to the sustained discomfort. 3 miles doesn't seem long enough to get into a discomfort zone.

Cody - I felt fine after the run but my legs are a little tired today. I'm not doing any real long runs for a few more weeks so it makes recovery from these type runs a little easier.

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