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Location:

Herriman,UT,

Member Since:

Feb 17, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Short-Term Running Goals:

get in shape

eke out one more marathon PR -

**** ~~at St. George 2011~~ ****

**** ~~at St. George 2012~~ ****

**** at St. George 2014 ****

Long-Term Running Goals:

keep running

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Cumulus 0614 Lifetime Miles:						45.52
Nimbus 0913 Lifetime Miles:						228.31

Thu, Jul 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.21	0.00	7.00	0.00	15.21

AM - Threshold training down by the river w/M. Very muggy. (Shirt was completely drenched). But still a nice late July morning.

1.0 warmup, 1x (6:58), 3x (6:56, 6:59, 6:55), 3x (6:58, 7:01, 6:59), 2.21 cooldown

*First time using new Garmin 305 and heartrate monitor.* Avg HR - wu+1x (~130, ~155) 3x (157, 164, 168), 3x (158, 166, 169), cd 2.2x (143, 147, 147)

Noon - easy 5.0 on the treadmill (0%) - 9:00 avg - felt better than usual for a post-threshold training - afternoon run

Nimbus 11 Miles: 15.21

Weight: 0.00

Comments

From RAD on Thu, Jul 29, 2010 at 14:09:23 from 67.172.229.125

It's fun to see the HR with the speed! I think my HR is there when I'm running a nice 10mm!!

Nice work on the speed, and the humidity is crazy lately. I feel sticky all the time. There is a reason I live in the DRY heat!

From Tom on Thu, Jul 29, 2010 at 14:26:41 from 67.199.180.90

Nice work Cal, especially with the humidity factor. Hey for this workout what kind of rests do you do in between the threshold miles? Also are you following a particular program or doing your own thing? At any rate the stuff you're doing seems to be working well for you. Marathon PR is looking good for 2010!

From Calvin on Thu, Jul 29, 2010 at 15:48:35 from 66.133.117.3

Tom, we generally stop for 2-3 minutes in between sets (sometimes it seems too long, often hard to get going again).

i don't follow any rigid training plan, my key elements are long runs and tempo runs with enough recovery days in between to stave off injuries - and of course gradually increasing the overall mileage volume in the preceding weeks before the marathon.

From Tom on Thu, Jul 29, 2010 at 15:55:19 from 67.199.180.90

Cal I think that formula is about as good as any for marathon training. I've tried other programs that add a third hard day and mix in more track work with the tempos but all they seem to get me is re-injured and burned out. Once I get my mileage base up and legs used to 50-60 mpw for a couple months then I may start mimic-ing your workouts.

From Calvin on Thu, Jul 29, 2010 at 16:03:21 from 66.133.117.3

I'm really wary of doing any speed work beyond tempo runs - not sure my body would react well to it. I've never fully gotten rid of the piriformis syndrome / sciatic nerve problems, but my current routine allows me to manage it. (knock on wood)

From allie on Thu, Jul 29, 2010 at 17:33:04 from 174.23.226.74

very nice workout! i need to try this one for sure. hope you like your new garmin.

From MrsFIT on Fri, Jul 30, 2010 at 08:10:02 from 98.202.0.57

As big and "chunky" as those Garmin's are, they work!!

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