"A Hefty Hunk Of Steamin Junk"

December 22, 2024

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

2024:

I'd like to just run more overall.

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	4.35	Year:	1029.47
Nimbus 25 Blue New Lifetime Miles:						174.36
Nimbus 26 Dark Blue Lifetime Miles:						187.75
Nimbus 26 Grey Lifetime Miles:						176.16
Cumulus 26 Lifetime Miles:						31.90
Nimbus 26 Sandstone Lifetime Miles:						109.68
Nimbus 26 Blue Red Stripe Lifetime Miles:						102.07
Nimbus 26 Orange/Green Lifetime Miles:						43.40

Mon, Oct 29, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
3.12	2.00	0.00	0.00	0.00	5.12

I decided to do a little tempo run with a small hill thrown in, its only about a 300 meter hill or less so nothing big... I started out with a warmup mile of 8:45(137), first tempo mile 8:17(148), 2nd 8:32(152) that had the small hill in it... I then followed that up with a the final tempo mile, 7:40(159) I then did a cool down mile of 8:51(153), my heart rate was alittle high on that last one for being a cool down mile, wierd. Total time was 43:01 with a heart rate average at 149 and my average pace was 8:25, my leg felt really good today so I think I am getting there. I am probably at 85% and climbing, so that is good too. I have still not got my speed back yet but I am not to concerned, I know that will come with time and patience, that is about it. See ya tomorrow.

Kayano 12 Orange ( 49 )

Comments

From brent on Mon, Oct 29, 2007 at 14:02:32

Good workout, nice to get the old heart going again. I expect you will have a great running year in 2008.

From Clay on Mon, Oct 29, 2007 at 15:22:12

Thanks Brent, it is nice to get the heart pumping again and I appreciate you checking in on me...

From Sasha Pachev on Mon, Oct 29, 2007 at 15:34:58

Clay - I looked at your training in October. Some thoughts. Keep it easy, no faster than 8:45 for another two months. You may feel like running faster, but this runs a high risk of re-injury. Spend plenty of time building a solid base. Try to run 6 days a week. If you do not go to fast on your easy runs, you will not need the additional day off, or at least you will reduce the chances of having to do it. If by any chance you hit a day when running does not appear a wise choice, then do the elliptical that day, do not skip it altogether.

From Clay on Mon, Oct 29, 2007 at 18:27:43

Thanks Sasha, I will from here on out... As I was thinking about my run this morning I realized the same thing, TO FAST! I was glad you confurmed my thought... Thanks for checking in on me.

Are striders okay?

From Bonnie on Mon, Oct 29, 2007 at 18:39:43

Hi Clay, welcome to the blog - great 1/2 marathon time -- big difference between 2006 and 2007!

I usually don't do striders until I have built up my base to what I want and it is comfortable (6 weeks or so from 0 - 50 miles for me probably much higher mileage for the sub-3hr folks). But since you already have a base, in my opinion, it doesn't hurt to throw them in, as long as it doesn't interfere with your mileage ... what are you training for?

Bonnie

From Sasha Pachev on Mon, Oct 29, 2007 at 22:22:56

I agree with Bonnie. In your situation, no striders. Just work on base until you are injury-resistant. I would define this as three weeks with absolutely no injury-style pain anywhere.

From James W on Tue, Oct 30, 2007 at 12:21:20

Hey Clay, keep up the good work. From personal experience, it is hard to hold back when the horses start to neigh, but you will see the benefits down the road as you allow your leg the opportunity to heal completely. Ascribing to the Sasha training model has gotten me nowhere but faster and remaining injury-free now for almost a year!

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