What ever it takes!

November 12, 2024

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

Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Elliptical Trainer 2017 Lifetime Miles:						107.00
Treadmill 2017 Lifetime Miles:						454.20

Wed, Sep 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	3.00	9.00

I hope I don't ever make myself that sick again for at least 1 1/2 weeks. 5 mile warm-up and then 3 x 1miles with 1/2 mile rest. Actually felt better than when I did my 800's last week, I probably could have done these faster but didn't really want to puke all over the treadmill.

Distance Time Avg Pace
Avg HR
Max HR
1 7:21
7:21 148 ~~179~~
2 14:25 7:04 146 149
3 21:17 6:52 148 151
4 27:58
6:41 153 156
5 34:57
6:59 153 160
6 40:23
5:26 170 177
6.5 44:50
7:55 159 176
7.5 50:20
5:25 172 179
8 55:03
9:26 154 179
9 1:00:21
5:18 172 178
Total
1:00:21 6:42 156 179

I wasted an embarrassing amount of time yesterday putting this Pace Calculator for St. George Together, I basically wanted to compare a few different things. First I have the results from a calculator I found online, then I compiled data from actual FRB bloggers results over the past 4 year from some of our favorite bloggers, then I did one based strictly on per mile gradient of the course, and finally used results from Sasha's course tool. The results are interesting, not sure how useful they are though. Take a look and tell me what you think.

St. George Pace Calculator comparison.

Just enter your goal time in the box and it will calculate the rest.

Saucony Progrid Kinvara Miles: 9.00

Comments

From allie on Wed, Sep 21, 2011 at 11:10:35 from 161.38.218.168

nice workout. wow.

i think the pace calculator is pretty cool, but i don't have any feedback on it because a) i've never run st. geoerge and b) i'm not running it this year so i don't have any use for it. however, if that was built for a marathon i was running, i would be all over it. so i think it's going to be very useful for you and others who are running. anything that involves running/pace/mile/marathon calculations is a good use of time :)

From Rob on Wed, Sep 21, 2011 at 11:17:25 from 206.71.84.68

Thanks allie,

You don't need to be running St. George to have feedback. The main thing I was trying to get a grip on with it is the difference between actual human results compared to actual course profile. Plus I'm trying to figure out if it's better to start out fast and just hold off the crash, or start out conservative and just run "allie style"

From allie on Wed, Sep 21, 2011 at 11:35:31 from 161.38.218.168

i just plugged in a few different goal times and it's really cool. it seems pretty accurate to me based on what i do know about the course. the comparison with the "tools" and the "humans" is very interesting -- a bigger slow down at the end occurs with a much faster start -- seems to be pretty typical of any marathon. it's personal preference for sure, and only you know how your body will best respond, but i say the "even effort" strategy will produce better results than the "fast start/hang on" strategy. however, i've never run this course so maybe it's unique. i just like the the way the splits look from the course tool. seems like a very sensible way to run the race. in any case, good luck. you are going to do really well, i'm sure.

From Carina on Wed, Sep 21, 2011 at 11:52:43 from 204.15.86.83

If I were running St. George I think I would totally use this! I am a big fan of going out slower. I think if you go out too fast you'll pay for it in the end.

Your workout today was awesome!!

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