Hangin' Loose

May 03, 2024

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k ~~41:09 Spectrum 10k (10)~~ 40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May- Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Avi-Bolt 2 Lifetime Miles:						93.80
Foundation 8e Lifetime Miles:						316.95
Foundation 9a Lifetime Miles:						398.13
Foundation 10a Lifetime Miles:						125.53

Tue, Jun 17, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

Ran 1 mile easy and then 4X800 at 2:58 2 min recovery and 1 mile easy. Was a bit tired throughout the day and so this run wasnt the best. But was able to finish it up. It is the first running workout of my SGM training schedule. Was going to try to do this at the track. But had to go to the gym since they had some event going on at the track.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Wildbull on Wed, Jun 18, 2008 at 16:17:21

Did the Gym have a track, or did you beat up the treadmill? Awesome work out! SGM look out.

From Cal on Wed, Jun 18, 2008 at 16:20:28

Nice running Mark. Good to see you on the Blog!

From huans32 on Wed, Jun 18, 2008 at 16:20:40

It was done on the treadmill. I normally do all my speed work on them. But wanting to get out and try the track.

From huans32 on Wed, Jun 18, 2008 at 16:22:44

Thanks Cal. Ya I have a few friends on here and thought I would start using it too.

From Sasha Pachev on Wed, Jun 18, 2008 at 16:33:06

Welcome to the blog!

At this point I do not think speed work will do you much good. You need to work on your base mileage first. I would suggest laying the programs aside and doing something very simple (it has produced 20-30 minute marathon PRs for guys that were already under 3:00 to start, on slower people even more, our blogger Cody Draper went from 3:44 to 2:38):

Pick a distance and pace that you can run 6 times a week and feel OK and not be injured. Such distance and pace should almost certainly exist even for a very injury prone runner, you can always make it short enough and slow enough. Something like 5 miles at 9:00 pace (I am just guessing what would work based on your current training and race times, I might be off on the details, but you get the idea). Do it 6 days a week without skipping for any reason other than serious sickness or injury. Then keep increasing that distance as you feel ready. At some point make one day (right before the day of rest) a little longer, so it becomes your long run. Race often without tapering to evaluate your fitness.

This simple schedule produces wonders, lots of evidence on the blog to back it up.

From huans32 on Wed, Jun 18, 2008 at 16:44:01

I am follow a schedule of running 3 days a week with 2 days of xtraining. Tues is speed work. Thurs is tempo with my long on Sat. It has been working well for the most part. My biggest problem has just been cramping up on my races. And working that all out. I have been doing most of my runs indoors and just moved to a new area.

From Sasha Pachev on Wed, Jun 18, 2008 at 17:11:44

Define "working well". If you are consistently 20 minutes off BQ due to cramping in the second half, I would not call it "working well". Low-mileage high-intensity programs are notorious for producing a failure of some kind in the second half of a marathon. There is a reason you will not find many sub-2:30 marathoners that use a program like this (In fact, I've never heard of even one). If it was effective, you would see many. The sub-2:30 potential is evenly distributed through the running population, and the number of people following low mileage high intensity programs thanks to many popular running publications is considerably higher than the number of people who run high mileage. Yet every sub-2:30 marathoner is a high mileage guy. Some lean more to relatively lower mileage and higher intensity, others lean to higher mileage and lower intensity, but they all pretty much without exception have one thing in common - they run at least 70 miles a week throughout the year, and they train at least 6 days a week. If running 3 days a week, and cross-training 2 days a week was as effective for your marathon performance, you would see more sub-2:30 marathoners doing that than the other kind.

From JeffC on Wed, Jun 18, 2008 at 17:23:32

Welcome to the blog Huans. It's good to have you among us. Hope you enjoy blogging and getting advice from others as much as I have. Hope to see you at the WBR, Good Luck!

From JeffC on Wed, Jun 18, 2008 at 17:23:50

Welcome to the blog Huans. It's good to have you among us. Hope you enjoy blogging and getting advice from others as much as I have. Hope to see you at the WBR, Good Luck!

From Huans32 on Wed, Jun 18, 2008 at 17:27:27

Good point I dont know of any and one of my big goals after BQ is to get a sub 3. And as I have seen your predictors for the different races it doesnt really match up with my only 25-35 totals for the week. What program would you suggest following?? pfhitters is one i have seen and read. But I am up for tring a different program that will work with doing the slam this yr too.

From Wildbull on Wed, Jun 18, 2008 at 17:29:33

From Russia with love! Sasha speaks wisdom, truth and light. x training is good if you do it because your body does not like the pounding and you need it to recover. Running is what will make you better at running and achieving your running goals.

From Sasha Pachev on Wed, Jun 18, 2008 at 17:44:28

Just follow what I described in the post above. The program does not have to have a name. If you really want a name for it, though, you can call it the Fast Running Blog Plan.

From walter on Wed, Jun 18, 2008 at 22:34:12

welcome to the blog, Have fun with it.

From Lybi on Tue, Jun 24, 2008 at 17:45:14

Welcome to the blog!

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