A Lean and Hungry Look

Week starting Jul 26, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJed's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200620072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Won Park City Marathon (tiny field, slow course, no purse) and Utah Grand Slam in 2006

Marathon: 2:37:04 (St. George 2009)

Short-Term Running Goals:

Train for as solid a race in Boston 2011 as my schedule will allow.  Accept the fact that there isn't room in my life to train for a breakthrough performance and do the best I can under the circumstances.

Long-Term Running Goals:

Lose the all-or-nothing mentality and start using running as an outlet instead of an additional source of stress.

Personal:

I'm married with 4 kids (2 boys, 2 girls) and live in Salt Lake City, where I work as a real estate attorney. 

Let me have men about me that are fat,
Sleek-headed men and such as sleep a-nights.
Yond Cassius has a lean and hungry look,
He thinks too much; such men are dangerous.

"Julius Caesar," Act I, scene 2, 190-95

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Kayano Blue Lifetime Miles: 352.51
Kayano Orange Lifetime Miles: 413.88
DS Trainer Lifetime Miles: 259.32
Nike Free Lifetime Miles: 164.78
Kayano Red Lifetime Miles: 371.34
Kayano 15A Lifetime Miles: 310.02
Kayano 15B Lifetime Miles: 340.36
Vibram Five Fingers Lifetime Miles: 66.50
DS Trainer 15A Lifetime Miles: 310.92
DS Trainer 15B Lifetime Miles: 297.94
DS Trainer 16C Lifetime Miles: 308.08
DS Trainer 16D Lifetime Miles: 207.49
DS Racer Lifetime Miles: 72.98
DS Trainer 16E Lifetime Miles: 66.73
DS Trainer 16F Lifetime Miles: 48.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
27.5516.303.770.000.000.000.0047.62
Kayano Blue Miles: 12.00DS Trainer Miles: 19.02Kayano Orange Miles: 16.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Easy run along 21st East to Stratford and back via 16th East neighborhood.

Pace: 7:10

AHR: 155

I finished Born to Run yesterday.  What a fun read.

Kayano Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.790.003.770.000.000.000.008.56

Plan was to do 10x3-min intervals with target HR of 178 and recovery jog of either 1 minute or until HR dropped to 130, whichever was later.  Unfortunately, it took forever for my heart to recover to that level, so the recovery jogs took far longer than expected and I ran out of time and had to cut my workout short.  I did the workout at Sugarhouse Park.

2-mile warmup around outer loop

1: AHR 165/MHR 177 (5:21/mi)

Recovery jog of 6:21 (are you kidding?)

2: AHR 169/MHR 181 (5:26/mi)

Recovery jog of 5:56

3: AHR 172/MHR 179 (5:17/mi)

Recovery jog of 5:38

4: AHR 171/MHR 181 (5:39/mi)

Recovery jog of 2:34 (no idea why it got so much shorter)

5: AHR 171/MHR 181 (5:45/mi)

Don't know how long recovery jog took--had to restart workout on Garmin

6: AHR 173/MHR 180 (5:44/mi)

Recovery jog of 2:18

7: AHR 174/182

Recovery jog of 4:20 and HR was still around 140

I don't know what to make of this workout.  I think the faster intervals, in addition to being at the beginning of my workout, included only 1 of the Sugarhouse hills, while the slower ones included both, which may explain the wide variation in pace.  I have no idea why it was taking my heart so much longer to recover during the early intervals (and again after number 7) than on 4-6.  I should note that the Garmin does not display HR when in interval mode (I forgot to set a target HR when I programmed the workout), so I was guessing except on the recovery portion, where it displayed how far above my target I was.  It seemed like I was able to get down to around 140 bpm within a reasonable amount of time, but the drop from 140 to 130 took a long time.  Maybe it would make sense to make 140 the threshold for starting the next interval.  Finally, I was tired after the workout but not nearly as tired as I would have expected.  Since I only did 7 repeats and not 10 and since I had tons of recovery in the early part of the set, that was not surprising.

DS Trainer Miles: 8.56
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Scheduled day off.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.464.000.000.000.000.000.0010.46

This was supposed to be an 8-mile tempo run with a target AHR of around 175 bpm, not to exceed 178.  I had planned to drive 6 miles up Emigration, but Brooke stayed at her mom's last night with the kids, so I didn't have anyone to take me back to the car.  Instead, I drove to Sugarhouse, did roughly 2-mile warmup, stopped, stretched, then started tempo.  There was a pretty stiff wind out of the northeast, so the south side and northeast hill were more challenging than usual.  After starting the workout, I exceeded 178 every time I hit a hill.  By the time I hit 4 miles, I had exceeded it at least 8 times and my pace was suffering.  As a result, I called it for the tempo section and finished the mileage out with an easy 4 or so. 

HR data and splits for the 4 miles of tempo were as follows:

Mile 1: AHR 170 (5:54)

Mile 2: AHR 177 (6:29)

Mile 3: AHR 176 (6:27)

Mile 4: AHR 175 (6:57)

Although AHR for the first mile was only 170, that was due largely to the fact that I had stopped and stretched after the warmup, so it took a bit for me to hit my target.  By the second hill on that mile, though, HR had hit 180.  It hit at least 181 in the second mile.  Even though I slowed dramatically on every hill (down to 8-minute pace or so), HR still jumped over 178 within a few seconds every time, then wouldn't come down until around 10-15 seconds after cresting the hill.  With the hills only about 1/2 mile apart, I was barely able recover from one and get back into a rhythm before I'd hit the next one.  

After calling the tempo run, the remaining 4 miles didn't feel great.  Sugarhouse may not be the best place for me to do tempo work while I'm trying to increase my pace.

DS Trainer Miles: 10.46
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Ran up to Wasatch then south along Shoreline Trail to turnaround point and back.  Felt light and easy today.

Pace: 7:07/mi

AHR: 155 bpm

Kayano Blue Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.3012.300.000.000.000.000.0016.60

Drove to Washington Terrace and ran past Mtn. Dell GC, over to Little Dell, up Little Mtn., down Emigration, up Crestview to Wasatch, down 13th South to Foothill, then along Foothill to Sunnyside and over to Steiner Aquatic Center (the kids had a swim meet).  Ate a banana on the way.  Plan was to do 4-mile warmup, then 2x10k at MP effort (171 bpm target).  Unfortunately, when I got out of the car and started getting ready to run, I realized that I'd left my Garmin at home.  I did my best to guess at distance and effort, then went back later and clocked the mileage.  Here's what I found:

Warmup: 4.3 miles to the T that turns up Little Mtn., then 5-minute rest plus refueling (1 pack lime Jelly Belly Sport Beans)

10k #1 ended up being...drumroll, please: exactly 6.2 miles.  Except for first 1.5 (up Little Mtn.), pace probably ranged between 5:50-6:00.  Effort felt like high 160s to low 170s.  Stopped briefly and downed another pack of jelly beans.

10k #2 ended up being short, but only by 0.1.  Pace may have slowed a bit at the end, but probably not by much.  With about 2.5 miles to go, I sipped a Strawberry Banana Power Gel with caffeine.  Suprisingly, although sweet, the gel went down quite well with a little water (need to remember that for future reference).  I didn't notice a spike-and-crash like I've felt in the past with caffeinated gels.

When I finished, I was tired but not wiped out.  I recovered well and never really experienced the heavy fatigue that sometimes accompanies long run days.  In fact, I was no more tired than after a 10-mile day.  I wish I'd had my Garmin to give me an accurate picture of my splits, but it was kind of nice to try to gauge my pace and HR by how I felt as opposed to relying solely on the device.


Kayano Orange Miles: 16.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
27.5516.303.770.000.000.000.0047.62
Kayano Blue Miles: 12.00DS Trainer Miles: 19.02Kayano Orange Miles: 16.60
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: