Strength for today and bright hope for tomorrow

November 15, 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, Mar 19, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
8.50	0.00	5.00	0.00	0.00	13.50

Workout day. I ran up to the USU track, and did a 2-mile tinman tempo along the way (6:00/mile pace or so) to warm up. On the track, I did 8x1000m at CV pace (~5:15/mile) with 200m rest (1:10). I took 600m (3:00) after the 4th interval to break it up into two sets. The workout felt very good, and I hit my time goals. The ball of my foot was rather tingly and swollen-feeling by the end, but not really it any pain. Ran home afterward, iced the foot, drank some gatorade, and ate couple cookies before going back to work. HR peaked at 187 on the last interval, when I cranked it up a little bit the last lap. Feels good to be on a track!

(Adrenaline orange: 143 miles)

Interval Time Ave HR Cadence Stride Length
1 3:14.5 171 102 4'10"
2 3:16.3 175 100 4'10"
3 3:16.0 178 100 4'10"
4 3:15.6 179 100 4'11"
5 3:15.6 177 100 4'10"
6 3:16.3 178 99 4'11"
7 3:15.1 181 100 4'11"
8 3:11.8 181 101 4'11"

Comments

From Sasha Pachev on Mon, Mar 19, 2007 at 17:31:21

Paul - The stride length does not agree with the other measurements. If you turn over at 200 steps/minute and run 1000 in 3:16, according to my math, your stride length should be 1.53 m or tiny bit over 5 feet. I suppose Polar is a bit off on the distance, reporting it too short.

Also, I think your max heart rate might be a bit down from what it used to be.

From Paul Petersen on Mon, Mar 19, 2007 at 18:00:34

Yes, the my Polar is innaccurate at that speed. That's the problem with foot pods: they need to be calibrated for whatever speed you are running. Mine is calibrated for "normal" speed right now. I think the cadence is correct, though. It would be a pain to recalibrate for the "workout of the day" every time you run. I think this is what makes GPS a much better all-around solution.

As far as my heart rate, it's possible that it has dropped (I am older since I last maxed it out, after all), but this workout would not have tested it. CV (critical velocity) is the speed you can hold for about 45 minutes. For me, it would be about 13-k pace, so slower than 10K but faster than threshold. CV heart rate is 92% of max. My last observed max was 202, so I should expect to hit ~185 during the intervals (which I did). This workout was not nearly intense enough to get near my max. I imagine that my max is still around 200, but I don't do V02Max work and I don't race with a monitor so I guess I'll never know!

From steve ashhbaker on Mon, Mar 19, 2007 at 18:10:53

What is your max heart rate?

From steve ashbaker on Mon, Mar 19, 2007 at 18:16:23

I have observed that the more aerobic I become as a result of conditioning my my max does go down a bit...

From steve ashbaker on Mon, Mar 19, 2007 at 18:22:28

Anyway, there is no question that you are in awesome shape!

From Paul Petersen on Mon, Mar 19, 2007 at 18:31:08

Steve, I don't know what my max is anymore. I hit 202 at the end of the St. George Marathon in 2005. That was the last I've checked. It would make sense it's dropped a little since then, just as a function of age.

From Mike on Tue, Mar 20, 2007 at 08:45:51

I reached back into my past and did some experimental analysis of the foot pod data. Using an error estimation of 1 inch per stride length and 1 stride per minute I came up with an error of up to 17.9 meters over the course of a 1000 meter run. That also assumes that you ran 1000 meters and not 990 or 1010 meters. If I remember right, a track is measured 12 inches from the inside rail so if you hug the curves you are running less than 400 meters.

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