Strength for today and bright hope for tomorrow

December 22, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Trail Shoe Lifetime Miles:						247.50
Hoka Clifton Lifetime Miles:						491.50
Saucony Type A6 Lifetime Miles:						186.50
Saucony Zealot Lifetime Miles:						478.75
Saucony Kinvara 6 Lifetime Miles:						433.50
Saucony Kinvara 6-2 Lifetime Miles:						358.75
Brooks Pure Connect Blue Lifetime Miles:						337.25
New Balance Trainers Lifetime Miles:						314.50
New Balance 1400 Racers Lifetime Miles:						65.00
Brook Pureflow Lifetime Miles:						99.50

Mon, Aug 06, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
15.00	0.00	0.00	0.00	0.00	15.00

Big Workout this morning. 15 miles total, with 8 miles of Tinman tempo on the Millville Hill Loop and 4x200m barefoot strides in the grass at the LHS rec fields. Warmed up a couple miles, and hit 7:00 on the second mile, which has become the sign that I can start the tempo (ie - my body is finally awake). Miles splits were:

Mile Split
Notes
1 6:03
Uphill
2
5:56
Rolling
3
6:01
Rolling/Uphill
4
6:34
Steep Uphill
5 5:53
Rolling
6
5:48
0.75 downhill, 0.25 uphill
7
5:38
Downhill
8
5:38
Flat

I felt pretty good during the tempo, although the big gravel hill on Mile 4 is always a killer. Sub-5:40 pace on the last two miles felt very pleasant, though, conversational even. After the tempo, I held 6:40/mile pace to the LHS fields, were I did 4x200m barefoot strides in 36-38. Just tried to stay nice and relaxed. Finished up by running a few blocks with the dog. 6:18/mile average pace for the entire run. Another workout in the bank.

(1120: 156 miles)

Comments

From wheakory on Mon, Aug 06, 2007 at 12:17:16

Nice workout the Oly Trails will be right there for you. Your fitness is definitely at a high level. Question how many miles do you try to average on your tempo runs?

What do you think about doing a tempo run in your long run with three weeks to go in a marathon? I really want to keep fit and try this but at the same time not over-train. Sorry for the questions I'm just trying to get a breakthrough in my next marathon and want to digest as much information from you elite runners.

At times I probably ask too many questions.

From Paul Petersen on Mon, Aug 06, 2007 at 13:55:25

Kory - the length of my tempo runs is in proportion to my total volume. Now that I am at 90+ mpw, my tempos are 8 miles long. I will eventually hit 9 and 10-mile tempos in my peak week before the marathon. When I was at 60-70 mpw, my tempos were more like 5-6 miles.

Note, however, that my "tempos" are not standard "Daniels-style" LT or MP tempos, but are in fact a fair bit lower than my marathon pace. Because of that, I can run that pace for quite a bit longer and more frequently without overtraining. My tempo pace is about a minute slower than 5K pace and is approximately the pace I can hold for 3 hours.

I think doing tempos or progression runs during long runs are a great thing to do. They really teach your body how to burn glycogen better and how to maintain speed and form while fatigued. Usually if I incorporate a tempo or intervals in teh middle of a long run, I will usually drop one of my weekday workouts. That help ward off fatigue and overtraining. Doing one three weeks before your marathon (or a race) will help you.

For you, just maintaining volume and doing these "slow tempos" (MP or a little slower) a couple times a week should give you great benefit. They should feel comfortable and your recovery should be quick. Nothing fancy.

From Paul Petersen on Mon, Aug 06, 2007 at 13:57:37

Typo - in second paragraph, "lower" should be "slower". Big difference in meaning.

From Mik'L on Mon, Aug 06, 2007 at 20:53:01

Thanks for the advice! What is on your dogs head?

From James on Tue, Aug 07, 2007 at 00:26:36

You are a stud! That is one heck of an impressive workout on that course, you don't even slow down that much on those huge hills!

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