"A Hefty Hunk Of Steamin Junk"

March 28, 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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Miles:This week: 3.25 Month: 79.96 Year: 197.09
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 155.88
Nimbus 25 Blue New Lifetime Miles: 50.55
Nimbus 26 Dark Blue Lifetime Miles: 34.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.010.000.000.008.01

Today my goal was to keep each mile around 8:30, or atleast average that for the run. My legs felt better today until I hit that last mile and then they seemed to lose thier strength, other than the one mile that I ran faster then the other seven I didn't feel like I was pushing it. My foot is still bothering me, in my right arch area it is sore after I run and then for the first half mile mile until it gets loosened up. Today it hurt during the middle of the run too, which is a concern, I will continue to ice. My splits went as follows; 8:26(163), 8:12(147), 8:21(143), 8:27(148), 8:23(145), 8:43( 145), 8:37(148), 8:39(144). My average pace was 8:29 with an average heart rateof 147, total time was 1:07:53. I haven't tackled Harry Davis Hill for awhile but that is my goal this week, tomorrow I will do a recovery run and take it easy and then Thursday is the day, so we shall see.

I also did some core strength training, 200 crunches with 75 push-ups, all the crunches were done in sets of 50 on the rubber ball.

See ya tomorrow.

Wave Nirvana3

Comments
From Sasha Pachev on Tue, Apr 10, 2007 at 10:05:06

Ease off the easy run to 9:00 pace. Your heart rate range is very similar to mine, so I think it would be safe for you to follow my heart rate numbers for training zones. Easy pace - less than 130, Marathon race pace - 155-158, threshold - 161-163, VO2 Max - 167 or higher. For marathon pace/threshold yours will probably be 5-7 beats lower, I have an unusually high threshold/marathon pace heart rate relative to max. But your easy pace should be less than 130 for sure.

Assuming my assumptions are correct, you should not usually have your heart in the 130-145 range, this would be what Jack Daniels calls the "no man's land". Too fast for a recovery/aerobic base run, too slow for a race pace run.

You should, of course, take HR readings with a grain of salt - eg. in this run your heart rate monitor was giving bogus data in the first mile.

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