Age is just a number.

April 20, 2024

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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:	0.00	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

Wed, Apr 11, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	3.00	0.00	0.00	11.00

MAP test today, - Very pleased with my fitness level. 6 miles 41:02 total. 6min/mi for 4 miles at 2% incline. HR-142-146 avg. 70 degrees farenheit. On the treadmill. 6:30/ pace felt very easy.

PM-5 miles easy with 3 miles at MP pace. No time, just had fun doing speed and pace changes.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From Mike on Wed, Apr 11, 2007 at 13:38:11

Steve:

Nice job on Saturday. I ran with Bob yesterday and he said you are looking strong. I'm glad the training is paying off.

What protocol do you use for your MAP testing? Do you have a web resource?

Keep running strong.

From steve ashbaker on Wed, Apr 11, 2007 at 22:42:01

I wish I could say I have a very specific protocol like the Balke protocol. I don't though, I take random samples every 3 min at a specific speed to either arrive at a mean or a range. I start to take samples after about 2min minutes at start to get a charted range for different paces and inclines. I find that for speeds up to 7/min per mi, an incline of .5% is very similar to over ground. For speeds at 6/min per mile an incline of about 1.5%-2% is usually required to get a similar workload although at 1% 6/min per mile the heartrate is very similar to the track.

From wheakory on Wed, Apr 11, 2007 at 23:37:14

Nice runs, your training is really looking strong. Like you mentioned doing speed runs is fun.

From steve ashbaker on Thu, Apr 12, 2007 at 00:55:32

If anybody read my entry above, please excuse my grammar as I was being attacked by hostile elements...

From Paul Petersen on Thu, Apr 12, 2007 at 09:51:31

steve, I did get your email, thanks.

From Mike on Thu, Apr 12, 2007 at 11:57:14

I found some resources on treadmill running. It looks like your grades are right on for the speeds you are running.

For 4.17 and 4.58 m s-1, the VO2 during road running was not significantly different from that at 1% or 2% grade but was significantly greater than 0% grade and significantly less than 3% grade. At 5.0 m s-1, the VO2 for road running fell between the VO2 value for 1% and 2% grade treadmill running but was not significantly different from any of the treadmill grade conditions.

Journal of Sports Sciences, Volume 14, Number 4, 1 July 1996, pp. 321-327(7)

Yes, I am bored with time on my hands. The kids are out of school for spring break this week.

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