Age is just a number.

March 28, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSteve Ash's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 177.20 Year: 404.70
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.001.0017.00

AM-8 miles easy up to the cemetary and back. Decided to loosen the legs up and run the last mile at just faster than 5k pace. No time for the run just easy at 65-75 percent mhr for most of the workout.

PM-Upped the mileage a little today, but I am still adjusting the intensity from day to day to keep the schedule from becoming monotonous. So another 9 miles at 60-70% MHR with 12 minute warmup and cooldown. I may try for a VO2 max session on Saturday or long intervals at 10k intensity. I was doing some reading the other night and found some good anecdotal evidence that a lot of the fastest marathon times came after a runner's PR in the 10,000m distance. In fact, Alberto Salazar had been training for the 10,000m when he broke the WR at the New York City marathon. With his low oscillating stride and long speed stamina he was indeed a tough cookie to run against. The great Arthur Lydiard once said; " If you can run more than 100 miles a week, don't run more; run faster!" Don't get me wrong, I am all for high mileage but how much is enough? And when does the line start to blur between training and just putting in garbage miles that look good on paper? Besides, the body responds best when you change things up a bit anyway so I think I'll try something different for a while. Pass the quarter miles please..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Adam RW on Wed, Oct 17, 2007 at 21:15:20

Good point about the training. It also highlights how different plans work for different people...

From ArmyRunner on Wed, Oct 17, 2007 at 22:36:29

I do not believe there is such a thing as junk miles. Every mile counts towards ones overall fitness. Yes, if the body can handle more fast stuff and it works then go for it but I would not sacrifice mileage for speed if the marathon is your goal. In the case of guys running their best 10K and then PR in the marathon if you look more closely at their training they are usually training for the marathon (high miles) and then as a result they PR in the 10K as well. Another great quote about running easy days easy and hard days hard is by Peter Gilmore who has fiugred things out and is running very fast lately.

"For me, running slow on my easy runs keeps me healthy. I run about seven-minute miles. I could run six-minute pace or faster, but the seven-minute miles give me the same aerobic benefit and don't beat me up as much. It also makes it easier to get my mileage high, which is critical for marathon success. The biggest difference between dying at the end of the Olympic Trials and flying at the end of CIM was simply accumulating 10 more months of injury-free training." Peter Gilmore

From Paul Petersen on Wed, Oct 17, 2007 at 22:51:22

Agreed. No such thing as junk miles, but there is such thing as running too hard day in and day out. The key is balancing a couple REAL quality days each week with easy recovery.

From steve on Thu, Oct 18, 2007 at 00:22:50

All valid points. And yes balanced training is the key. I looked over my training and found some problems. Each level of heart rate intensity trains 1 or more systems. You can run a truckload of slow paced aerobic miles and run pretty well as has been documented by Lasse Viren and Bill Rodgers. The problem is that if you dont do higher intensity speed work and higher end aerobic runs on a regular basis, your body, mind and nervous system I believe become accustomed to what it has trained for and therefor have no top end reserve. The alarms go off in the central nervous system and the central governor hits the rev limiter.

From steve on Thu, Oct 18, 2007 at 00:24:23

All valid points. And yes balanced training is the key. I looked over my training and found some problems. Each level of heart rate intensity trains 1 or more systems. You can run a truckload of slow paced aerobic miles and run pretty well as has been documented by Lasse Viren and Bill Rodgers. The problem is that if you dont do higher intensity speed work and higher end aerobic runs on a regular basis, your body, mind and nervous system I believe become accustomed to what it has trained for and therefore have no top end reserve. The alarms go off in the nervous system and the central governor does not allow the pace.

From steve on Thu, Oct 18, 2007 at 00:26:24

All valid points. And yes balanced training is the key. I looked over my training and found some problems. Each level of heart rate intensity trains 1 or more systems. You can run a truckload of slow paced aerobic miles and run pretty well as has been documented by Lasse Viren and Bill Rodgers. The problem is that if you dont do higher intensity speed work and higher end aerobic runs on a regular basis, your body, mind and nervous system I believe become accustomed to what it has trained for and therefore have no top end reserve. The alarms go off in the nervous system and the central governor does not allow the pace.

From steve on Thu, Oct 18, 2007 at 00:30:25

Sorry for the multiple entrys. I have a poor internet connection currently and during my editing I was unsure about whether any of them actually went through.

From Lybi on Thu, Oct 18, 2007 at 00:35:22

Just goes to show how relentless you are, Steve.

From Nick on Thu, Oct 18, 2007 at 00:50:00

I think that the key is to know when to push hard and when to take it easy. Granted, there is a time and place for miles, but that needs to be determined on a person to person basis. I think that finding your own combo of easy days to hard days is crucial.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: