Hangin' Loose

May 02, 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, Nov 25, 2008

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

Well I took Rhett's advise and tried to make a 400m interval run at it. Not sure how I did really it was kind of a hit and miss and learning run. First 3 miles were warm up miles with 4 100m strides. Splits were 8:23, 8:10, 7:32. 4th mile I started my 400m then 400 rest 2 times. Not sure of my splits for each one but it came in 7:09 with the rest. So I guess they were fast ones. So I changed my workout to intervals at 400 X2 with 400 rest and it went alot better. Here is the splits for the interval mile first was a 5:20 pace way to fast rest 9:41 some walking 2nd(4th) was better for 6:08 with 9:53 recovery. So then just 1 mile cooldown not sure how long since i was still in interval and it ended. So not total sure how long it was time wise. But still a good run that I finished early by 10 mins.

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00

Comments

From Smooth on Tue, Nov 25, 2008 at 21:51:51

5:20!!!!WOW!!!You're lightning bolt fast. AWESOME run. Can't wait to hear about your Turkey Trot...going sub 20 for sure.

Did you run on a track? Did you program your Garmin to meters? I am trying to figure a simple way to use my Garmin for interval workouts. The last time I did Yasoo 800, I just ran 1/2 mi distance and used my Garmin for timing. I'm sure there's a better way.

From huans32 on Tue, Nov 25, 2008 at 21:54:50

Ya it was a crazy mile I am figuring from the effort of it the other 2 I did were close. That last one was alot better feeling LOL. I will have to figure it out more and use the warmup and cooldown option. It was amateur night for sure at the park.

From Teena on Wed, Nov 26, 2008 at 00:51:22

Mark ... SLOW DOWN!!

Okay ... I will stop being so selfish ...

AWESOME RUN!! Seriously, 5:20 pace!! SWEET!!

From JeffC on Wed, Nov 26, 2008 at 11:12:08

Very nice intervals Mark! You were smokin fast!

I use my Garmin for doing intervals as well. When I do Yassos I set it up just like Smooth and go for it. I'm sure you could just set it for quarters and go for it. The difference between 400 meters and a quarter mile is just over 2 meters, well within the margin of error on the Garmin.

From fly on the wall on Wed, Nov 26, 2008 at 12:29:43

You've increased base your base and now you're adding speed work. Look out Boston here he comes! :)

From Kathie on Wed, Nov 26, 2008 at 13:11:13

Way to go mark I really have a hard tome knowing what to do for speed work If I had the money I would hire a coach just to help me with it. Maybe i just need to hire "coach slick"

From JeffC on Wed, Nov 26, 2008 at 13:26:35

Kathie..Just get the book Advanced Marathoning by Pete Pfitzinger for Christmas. Whether you use his training plans or not, the book has lots of good information on running.

From huans32 on Wed, Nov 26, 2008 at 15:29:13

Ya that is the training I am going to folow for this coming training. The less then 70 for 24 weeks. Next interval will work better. Still tring to figure it out. Thanks for all the positive votes. I left feeling like I really hit it wrong LOL. I hope that it will work right.

From Kathie on Wed, Nov 26, 2008 at 16:21:25

Jeff I have the book and I have read it...I just need a warm body to watch me and tell me if I am doing it right.

From JeffC on Wed, Nov 26, 2008 at 16:38:59

LOL....Kathie you are so funny. You are just like me. I worry so much about hitting my paces just right or doing a certain workout just right or doing the right amount and type of speedwork.

Above all else, consistency has helped me the most (by consistency I mean running 5-6 times a week and building a very solid base). Listening to my body is a close second, like don't run if your injured or run easier if you need to. Then, adding in a bit of tempo and speed work when I can.

Don't over analyze, just run! :)

Sorry to clog up your blog with this conversation Mark but I just had to chime in.

From Smooth on Wed, Nov 26, 2008 at 16:58:33

Can I chime in too? I am using the 24/55 this time around. I was debating whether to bump it up to the 24/70 and got scared by the volume. Yeah, hitting the pace just right is like hitting a moving target for me. The forumites advised the same, be consistent. Slick said don't sweat the small stuff when I was trying to figure if I was running lactade threshold or VO2max, blah blah blah.

From DonGardinero on Wed, Nov 26, 2008 at 17:43:19

Mark...

See you tomorrow morning at the race.

Dale

From huans32 on Wed, Nov 26, 2008 at 19:30:38

Ya the only way I really felt confortable at first running was on a treadmill so I would hit the paces just right. Do the splits just right and all that. Then come to find out later I was needing to run it on a incline and alot of that stuff. I am seeing now though that hitting it on the road is going to be tougher. But that is just like in the races so learning to run the paces right outside without a treadmill has been different. It is becoming more and more by feel I think.

Great job Smooth I was thinking about doing the 55 but opting to try for the higher. Since I have been doing close to the 50s the last few months. I will see after the first few weeks how it goes though.

I totally feel for you Kathie. I really want to do it right day by day. Hit the times and paces just right and the speeds. But I think really Jeff has it right with it all. Consistance is the big thing and listening to your body.

Right on Dale cant wait to see you and run that 5k. Hope it will be a PR for both of us. If not at least a good enjoyable run. I think Slick is coming to cheer for us btw too.

From DonGardinero on Wed, Nov 26, 2008 at 20:48:29

Mark,

I messed up. I thought we were going down there to do that race, but my wife informed me that we are doing one up here so the whole family can do it. Sorry about that. We'll get together and run a 5k.

Dale

P.S. I left my phone at home and when I called my wife, she said that Mark called. I'm guessing it was you. Sorry I missed your call

From huans32 on Wed, Nov 26, 2008 at 21:46:33

Np dude. Catch you at the next one. Enjoy your race up there with your family. Those can be the most enjoyable ones.

From DonGardinero on Thu, Nov 27, 2008 at 00:05:46

Mark...

I feel bad about the race. My wife and I had some miscommunication. It's hard for us since we work separate shifts. Have fun at the race.

Dale

From DonGardinero on Thu, Nov 27, 2008 at 01:08:56

Ok, here I am being wishy washy again. Now my wife is saying she wants me to run that race in Draper. So I guess that's where we're going in the morning. See you there.

Dale

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