Training for a Belt Buckle

November 20, 2024

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Location:

Sandy,UT,USA

Member Since:

Jan 01, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's: 50 Mile 13:07 (Pony Express 2010), 50K 8:35 (Buffalo Run 2008), 25K 4:02 (Buffalo Run 2006), Marathon 5:09:12 (St George 2008), Half Marathon 2:28 (Provo 2008), 10K 1:17, 5K 27:54

Short-Term Running Goals:

After 1/9/2010 - I am taking a year off from marathon length distances and focusing on building up my base speed on half marathons and shorter distances.

2010 Speed Goals:

Build up my base speed on training runs to 10 MM miles or better
Half Marathon - break 2:05 (9.5 MM avg)
10K Goal 1 - break 1:00 (9.67 MM avg)
10K Goal 2 - break 55 minutes (8.87 MM avg)
5K Goal 1 - break 26.35 minutes
5K Goal 2 - break 25 minutes

Long-Term Running Goals:

Long Term Goals:

Complete a 100 Mile race
Complete a 100 K race
Break 12 hours in a 50 mile race
Run all portions of the Wasatch 100 course
Break 5 hours in a marathon
Break 4.5 hours in a marathon
Qualify for and run Boston

Personal:

I need to figure out something inspiring or funny to write here. For now - I'll let the suspense build.

For further unexciting information on my life, check out my blog: Adventures in Running

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Vibram FiveFingers Lifetime Miles:						452.95
Montrail Streak Lifetime Miles:						195.69
Montrail Vitesse (9.0) Lifetime Miles:						89.75
Mizuno Wave Ascend 3 (2009) Lifetime Miles:						228.50
Brooks Advantage (Blue) Lifetime Miles:						271.42
Crocs Black Lifetime Miles:						80.85
Vibram FiveFingers - Black Lifetime Miles:						65.50
Hoka Mafate Lifetime Miles:						36.95
Hoka Stinson Evo 2012 Lifetime Miles:						53.50

Mon, Jan 05, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	4.00	0.00	8.00

Yesterday I did a lot of icing of both my knees since they have been aching a lot to be ready to do a treadmill endurance test for Sasha.

I got up about 4:45 to head off to the gym. Weight pre-run 148.4. Drank about 10 oz water before heading to the gym. Ran 1 mile warmup at 4:30 mph pace. Potty stop and another 8 oz of water.

Set the treadmill for 6.6 mph and settled in. My heart rate the first two miles was about 159-161 most of the time. At the start of the third mile my heart rate started going up and I was feeling the pace. Heart rate averaged 161-163 during this mile. In the fourth mile I mentally wanted to stop the entire time. I was tired and hot and thirsty. Heart rate went between 163-165 and occasionally 166.

I stopped at the 4 mile mark. I was starting to feel faint, but did not yet have the roaring in my ears and black spots that usually precede this yet. I am not sure if I was at the end of my endurance or if I mentally gave up.

I mile cooldown at 4:30 mph pace.

Weight post-run 145.6. Lost nearly 3 pounds of fluid during the run - plus the 18 oz I drank pre run.

Drank my protein shake, played with the puppy and am about to pack up my food for the day.

Tonight I will try to get in some upper body weight lifting and some time on the ellipticals or arc trainer.

PM: Met Leslie at Gold's Gym and we did the first day of Jillian Michaels' Making the Cut Program (45 minutes). I had absolutely no skill or grace at it. .5 miles on an arc trainer as a warmup. 30 minutes hard on the ellipticals (2.5 miles) after working out.

Brooks Advantage Miles: 8.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 148.40

Comments

From leslie on Mon, Jan 05, 2009 at 13:02:35

Was that a typo on your post run weight? I am confused. You did awesome, I want to try that!

From britta on Mon, Jan 05, 2009 at 13:23:04

I noticed you have Making the Cut. Her workouts in their are great. I would suggest doing those instead of focusing on muscle groups while lifting. Especially if your goal is to lose weight.

Simply because she maximizes (sp) your workout and gets you burning way more calories by doing her circuits.

From tarzan on Mon, Jan 05, 2009 at 13:26:04

Yes - it was a typo. Thanks for noticing. All fixed now!

From leslie on Mon, Jan 05, 2009 at 13:35:35

Thanks Britta, that is the program I am going to try as well. Did you do the whole program?

From britta on Mon, Jan 05, 2009 at 13:47:08

I have never done the enitre program with her meal plan. To me this is not enough calories if you are going to keep up the miles. For me I was only suppose to eat 1400 calories a day and when you run 30-40 miles a week that is not enough. When I was having hip pain and could not run at all I did her program for a week just to keep myself in check and I dropped 3 lbs.

From leslie on Mon, Jan 05, 2009 at 13:50:56

Thanks Britta, I agree on the food program, plus her menu is pricey and too fancy shmany for me, but I do want to do her strength training program.

From britta on Mon, Jan 05, 2009 at 14:02:09

I agree too fancy shmancy. Have you tried BFL cook book? I love that cook book. I use it a lot. My husband is really into Nutrition as well and I use a lot of recipes out of that book for dinners. Even my kids eat them.

From tarzan on Mon, Jan 05, 2009 at 14:05:11

Yeah- I calculated the calories and they are way too low for the amount of training we do. It would be one thing if that is all we had to do in a day - but I actually need a brain turned on occasionally for work and would be too depleted.

From Kelli on Mon, Jan 05, 2009 at 14:33:46

Great workout and report!! I read somewhere to weigh yourself before and after your run, then drink the same amount of ounces that you lost during the workout. I usually drop 2-3, Scott drops 5-6. I am a SWEATER!!!!

Hey, I run at 6.6 on the treadmill! That is a perfect pace for me. BUT it is so BORING!

From Smooth on Mon, Jan 05, 2009 at 16:26:48

Very nice workout. Was 6.6 mph your tempo pace? Good report on the hydration and heart rate monitoring. What's your maximum heart rate?

From tarzan on Mon, Jan 05, 2009 at 16:32:21

Smooth - 6.6 mph is the pace Sasha set for me. That is the pace I would have to run to do a 4 hour marathon.

I think my maximum is about 170 - but that is based upon the standard calculations. I've pushed myself to 171 or 172 once or twice - but only for a few seconds.

From Sasha Pachev on Mon, Jan 05, 2009 at 16:50:45

OK, that makes sense in combination with your 5 K performance. I think you have a neurological speed limit. In your case, I think we can cheat a little because you might have 10-15 lb of non-muscular/non-bone weight that will come off if you eat right and continue to train. So with no neurological improvements you'll get faster just from that. However it would be nice to improve neurologically as well.

Some thoughts - this is an experimental area, no sure recipes. Twice a week during your easy run explode in a burst of speed for 5-10 seconds. Do four explosions per run. Once a week run at 8:00 pace - try to make it to the half mile, then a little further next week, etc. This is a risky area, do not do it if you have problems with your knees that day, stop immediately if you feel there is a risk of injury. You might need to wait a couple of more months before your body becomes more injury-resistant.

Otherwise, just keep up on the aerobic base.

Britta - I am very skeptical of diets that make you count calories. I prefer natural controls. If a food can do harm when eaten to satiation, you should not be eating it at all. Otherwise, eat until full.

From Kelli on Mon, Jan 05, 2009 at 23:27:54

I LOVE arc trainers!!!! What did you think?

From leslie on Tue, Jan 06, 2009 at 00:10:05

Thanks Maurine!!!!! I needed you to figure out all those tricky exersizes, I will be stiff tomorrow!

From tarzan on Tue, Jan 06, 2009 at 12:10:31

Sasha - what do you mean by neurological speed limit? Does this mean that I have a mental block that will not allow me to get faster? I don't understand.

From DonGardinero on Tue, Jan 06, 2009 at 14:58:24

Great run there Tarzan!!! Which marathon are you hoping to break 4 hour at? I have a lot of races coming up until June and then I'm going to really focus on speed work as well as mental work to get ready for St. George. Keep it up.

From irishblue on Tue, Jan 06, 2009 at 15:06:20

Just want to second the comment on the BFL cookbook. I have it and use it all the time. It's very simple and nothing *fancy shmancy* ;-).

From Sasha Pachev on Tue, Jan 06, 2009 at 18:05:45

Neurological limits are not mental blocks. E.g. if you have some form of brain damage that does not allow you to lift your arm, the problem is in the brain, but you cannot say it is a mental block. Most of our running limits are in the brain, but very few of them are mental. For one reason or another the brain refuses to send a signal to the muscles to work them at their full potential.

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