Just Keep Runnin'

Welcome to the blog. Plenty of people from Logan on the blog already.

Yes indeed, welcome. We are always happy to have more people from Logan join the blog. Hopefully we can meet you in person sometime soon.

Looks like a good yet tough TOU for you- the wall can be a bear!

Welcome to the blog. Your top of TOU time is exactly the same as mine. Well within 5 seconds. It is good to see you can do a speed workout already.

Nice pace. I can't believe you are able to run so fast already. As for races I am planning on running the rest of this year and next

1st Dam 10K first week in November

Ogden Marathon

Ragnar Relay (if my wife and I can find a team)

St. George Marathon (If I can get in, This is when I will be shooting to Qualify for Boston)

From your runs I sounds like you live pretty close to the temple

Yep - a few block north of the Temple. The 1st Dam 10K goes right past my house. Do you know which weekend that race is? Your race schedule looks a lot like mine, though I haven't decided between the Bear Lake Marathon (or 1/2) and the Ragner Relay - I think they're just a week apart. Also, I'm considering doing "Running From and Angel" in Boulder City Nevada on January 3rd.

What is the distance of the "Running From and Angel" race. Is this the race that is out 16 weeks that you are training for.

The next race I will be running is the 1st Dam run. (1st of November) The rest of this week will be recovery runs, too let my legs heal. Next week I will start putting some speed work in. I have to be careful because I was injured most of August and I don't want another set back.

How old are your daughters.

"Running From an Angel" is 5k, 10k, 1/2, full and a 50 miler... How long have you been "training"? How oftern do you work on speed?

My daughters are 1,4 and 6... your's?

Running From an Angel sounds like an interesting race.

As for my training, I have been running once in a while for the last 10 years however I have only been training for the last year and a half. Last year (2007) when I signed up to run the relay I started to train for it. That is when I started to run 5 to 6 days a week. However, after the relay I would only run a few times a week. This year when I started to train for the relay again I ran the Half Marathon as part of my training, I realy enjoyed the Half marathon and decided to try the full marathon. I was injured for most of August so I haven't worked on speed for a while. I pulled a musle in the North West Passage Relay) My goal training schedule would look like this.

Monday: 5-8 miles easy (Recovery Day)

Tuesday: Speed work (6 * 800 meters in under 3 minutes (I want my 100 split to be the same) I will increase my reps until I can run 10-12, with a few warm up and cool down miles

Wensday: 5-8 miles easy

Thursday: 8-12 (This run I run up a 5-6 percent hill) I want to maintain 8 min pace up the hill

Friday: 5-8 miles easy (Sometimes I take this day off) Date night with my wife.

Saturday: 11-23 miles

Sunday: Off

Before I start this training schedule I make sure I can run 5-6 times a week, putting in 20- 30 miles a week. Make sure you only add miles every other week and no more then 10% at a time. (Lessens learned, make sure you run the easy days easy. I got injured when I ran Three weeks in a row where I didn't run easy on monday and wensday. I ran the miles at 7:00 minute pace. My grion was tender, when I went to the relay where I finished it off, If you have something that hurts or sore don't do the speed work) I couldn't run for a month.

By goal for next year will be putting in 60 to 70 mile week. I will run twice in one day a few times a week. This will help me get ready for the relay, and build endurance without added stress to the musles. I feel if I follow this training schedule I have a good chance to Qualify for boston.

I have three Boys ages 2, 6 and 9

So, the reason that you only beat me by a few seconds was because you were injured for a month? My average weelky mileage has been around 27 (not including missed weeks for scout camp, vaction, and the week after each marathon) and the longest weeks that I've had 48 and 49 miles, and a few between 40 and 42. The rest were all shorter.

Your goal schedule looks pretty agressive - good luck!

I know my schedule looks pretty agressive. Your training isn't much diffent then mine. The most mile I have put in is 45 to 50 mile a week and I only did that twice.

I am relatively new to training for a marathon so things might not come out as planned. Balancing Work, family and running is not easy, I have to make sure my family doesn't suffer. I just know inorder to improve my times I need to increase my endurance.

You shouldn't feel that I am not saying the only reason "only beat you by" is because I was injured. You never know what would of happed if I wasn't injured. I might of started too fast, I might of over trained ... Anyway the person that stays injury free might be the best runner.

Anyway in the Ogden 1/2 Marathon I came in a few seconds before a co-worker. At the Top of Utah marathon he finished over 23 minutes before I did. That could be you the next time.

I just wish we lived in the same town so could have a training partner. You might look up the following people that live in logan. (Jon, Cody, Paul) there are a lot more that they would know.

I'm with you on the balancing thing - I've moved all of my runs to early mornings and the long run still gets in the way...

So what was your co-workers training schedule like? Was it a Boston Qualifier?

I've never really run with anyone, and until I found this blog, I didn't realize that people ran together much. I suppose it may help with the daily motivation. Are there many marathoners from Brigham on this site?

My Co-worker missed Qualifing by 20 seconds. I don't realy know what his training schedule is. When I say co-worker, he work at the same company. but he works a Different Building, and shift. I tried to get together to run with him but he also lives in Tremonton. I do know his training was much better then mine. He was running a 20 mile run the next saturday after the half.

As for other blog members in Brigham City I only know One, other than my wife. However, he is in hollow different class of runner. He could run circles around me. (By the was Jon, Cody and Paul are very good runners) Can run circles around me, but they know a lot of other runners and don't have a problem coaching other runners. I have learned a lot from them.

I have never really run with anyone either, except for one long run a runners club from work put on. It was nice having someone around to break up the time.

My thoughts on that program. The reason it works on elites is that they already have years of base mileage when they start the program. The name of the program is a misnomer. What is actually happening is not "build speed, then endurance". It is "use the existing endurance, work on speed, then continue to improve the endurance". A runner without a life-time aerobic base will not be able to do the workouts at the intensity needed to improve his speed. He will only fatigue himself and risk injury.

In your case - your half is 1:30, your full marathon is 3:34. That is a clear indicator of the lack of base conditioning. I would recommend working on that without distractions. 6 days a week, no less than 8 miles on each run. Do not worry about the pace - run whatever feels natural even if it is slow. The most important thing is that the next day you feel good enough to run the same mileage again without a risk of injury or overtraining. Race or run time-trials once every couple of weeks to see where you are at. You should be seeing improvements in distances as short as a 5 K.

When I joined this blog, I was hoping that I could get information from someone with as much experience as yourself. Thanks for responding. My average heart rate for all the training I've done in the last 5 months is 168 (my max HR is 196, min is 50). Should I slow down, or continue at that pace? I just want to make sure that I'm doing the optimal training, not just the right amount of miles. What do you think?

Your body knows how fast you should run better than your HRM. Go with your intuition. It should feel relaxed. You should be able to maintain a conversation. Your legs should not be hurting the next day after the run. When in doubt, err on the side of slow.

A warning sign that a training pace is too fast for aerobic conditioning in being unable to maintain a slightly faster pace in a race. E.g if you race a half in 1:30 and are not in better shape, 7:30 pace for an aerobic run is too fast. But at the same time, if you pick up to 6:15 and feel you can hold it forever after running a couple of miles, then 7:30 might be OK.

Having said that, continue to use your HRM and pay attention at how fast you have to run to reach a certain heart rate and how it changes from day to day. But never use it as a pacing guide - see the top ten list of training mistakes link at the top of this page.

Thanks again for the responses, this is the help that I need. I use my heart rate monitor more to check (after a run) how I did. During the past 5 months, other than races, my daily averages were between 158 and 177. While training for my first marathon, the treadmills at the gym had HR monitors, so I wore my chest strap and noticed that 169 bpm was where I usually was during my long runs at 8:00 miles. Since May, all of my training has been outside and I run faster off the treadmill.

As far as pain goes, I've really only had sore muscles after the two marathons. I feel virtually no affects the day after any run. I ran the TOU half at 1:30:03 and didn't know how long I could maintain that pace (my HR average was 178) but felt just fine the next day. I guess that is anaerobic and I didn't know I could only maintain my HR that high for 16 miles...

Should my training ever focus in the anaerobic state? Does training in the aerobic state prepare you better for racing in an anaerobic state?

By the way, good luck at SGM!

When you run a race longer than 100 meters, you always have the aerobic and the anaerobic component. The longer the race, the bigger role the aerobic component plays. The marathon is 98% aerobic. The 10 K is 90%. You can see the chart at

http://www.gillathletics.com/articles/news021302.htm

for other distances.

As you can see, a race longer than 2 miles is always at least 70% aerobic.

The good news is that your aerobic system is very responsive to training, and it does not take a rocket scientist to know how to train it - just go out and run every day at a comfortable pace. The key is consistency.

OK, so aerobic is the focus. Then I shouldn't worry about attempting to go longer in an anaerobic state?

So when you run, do you use a heart rate monitor? During a marathon, what is your heart rate compared to your maximum HR?

Good work out I hope to see you at the 1st dame run the first of November. Thats in two weeks. Do you think you will be doing the 5K or the 10K

Thanks. I still haven't decided what distance to run. My cousin, mom and maybe a couple of brothers may run. My 6-year old thinks she's going to do the 5k. I may have to run with her. I'm sure that the 10k is what I should run for training purposes, but I haven't competed in a 5k since the Brigham Snowman Shuffle in December... And you?

I am planning on running the 10K. I have only one other 10K, Peach days. So I want to see how my time compares. I will be trying to break 40 minutes, this is a strech goal. The 5K will be easy for you after running the Snow Man Shuffle. I don't think there is a hill anywhere close to the hill up to the golf course on the 1st Dam course. I can't believe you ran faster on the Snow Mans Shuffle then you did the 1st dam run last year. Is there a hill I am not remembering?

If your 6 year old runs that is impressive. I hope she enjoys it. You must come from a running family. I have not pushed or encouraged my kids to start running very far yet. I hope they will have a Kids K or something like that, my two oldest would like that.

No, there isn't any hills in the 1st Dam 5k. I was only 1.5 months into "training" at that point and 2.5 months into it for the snowman shuffle - I suppose that is the difference.

I don't come from a running family - I have one brother who ran some in 2004, then gave it up 'cause it took too much time, and I did a 5k that year. After that, no one ran until I decided to do the marathon this year (I think my cousin did a half last year.) After I finished the Ogden, my mom decided she wanted to run a marathon too - she ran a mile once in her life. Another brother decided he would try it too. I don't know if my 6-year old will really do it, she just wants to be a part of it all, but has only run around the block 3 times for training and that was 2 months ago...

The course information is very useful, thanks.

I didn't come from a running family either, but most of my family just thinks I am nuts. Having your family at the race should be fun.

I can understand how your 6 year old would want to be part of running to be like dad. Her not training for the run is a good thing. At a young age the legs are still developing so quickly I am not sure if running very far is good for them.

I would never stop a kid from running. Just let them run, play, be active, and develope the love for running. I think that is the most important part.

What part of Logan do you live in?

the island on Canyon Rd. And yourself?

the island on Canyon Rd. And you?

I'm down on the southwest corner of town, near the golf course.

Your workout looked great to me. Your workout was very simular to mine, execpt you ran a little faster.

I don't have a heart rate moniter or anything like that so take my advice with a grain of salt.

Sometimes it is good to just run by feel and enjoy the run.

What do you look like so I say I at the First Dam race.

http://2.bp.blogspot.com/_XtF2chiHn8I/SKtSTpTO__I/AAAAAAAAAIA/wKoKPJgwiIA/s1600-h/DSC03328.JPG I'm holding the starfish. I've shaved since then. 5'6", short brown hair...

If you end up racing the 5K if you don't break 20 minutes I will be suppised. Your training is great. You have had a good week of training.

I hope so. I haven't really done anything special for the few 5k's that I've run. In fact, last year, I tried to see what the time was on my ipod at each mile for the 1st Dam 5k. I also thought that it was weird to see people running to warm up - I had never run far enough to realize that I could complete 3 miles in good time if I "wasted" energy warming up...

That's funny. After running a marathon a 5k will feel like a warm up, to you now. You being this new to running I can't wait to see how fast you are going to become. You are training hard and you have the talent. Running a 5K's will still hurt because you run so much faster.

We'll see what happens. I guess I should set a goal... Are you doing anything special to "gear up" or taper down for the 10k? I haven't read anything about what to do during marathon training for short races. I just assume you do the same thing you would normally do, except the day of the race. Are you confident you can beat 40:00, or is it going to be close?

I plan on running 6 miles on Monday, Wensday, Thursday, then run about 3 on friday. I will be tapering a little the main thing I will be doing is making sure my legs are lose and not sore. For most shorter races (5K) I normal don't taper. I will taper for Key races, but for some races I will use them as part of my training. I plan on this race being the last of the year, so you could say it is a key race. As for my goal of breaking 40:00 it should be close. My PR for a 10 is 42:12 so I will be trying to trim over 2 minutes. The 10K that I set my PR was very hilly, Pitcher the Snow man Shuffle doing two laps. The only 10K I have run is the Peach days, so I am hoping the flat course will improve my time, plus I am in better shape. I will continue to run during the winter but I will not be doing any speed work and only 25-35 mile a week. In January I will start training for the Ogden marathon.

Our you going to be running with your daughter?

I think that my wife has decided she would run with my daughter, if she can find someone to watch the other two. That's good for me, I'd like to know where my 5k race time is...

I hope you don't hurt yourself.

I would take it easy friday.

Hope to see you saturday.

Nice race, you cut almost 2 minutes off of last year time. That was a fast first mile. Good to meet you I wish we lived closer to I could train with you.

Nice improvement! Good Job.

Thanks. Now, if I could put in 98 miles per week, according to the race predictor, I should be able to BQ!

Don't worry about BQ and Just do one step at a time. It will come.

Good to hear your knee is feeling better. Keep up the good work.

how did you not lose count of how many laps you ran. How did you not get dizzy?

I did lose count a few times, but with each lap being around 35 seconds, I could easily figure out what number I was on.

How did you crack you rib? I have never heard of cracking your ribs during training.

I have been sick for the last week. I won't go into details. I am starting to be able to breath so I will be running again.

Good to see you running again. I hope you heal from all your injuries. Injuries sock.

You should use the shoe tracker. It has helped me keep track of the miles on my shoes. Let me know how you like the asics 2130 the 21 series have been my favorite.

Good idea. Thanks.