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April 27, 2024

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Location:

Providence,UT,

Member Since:

Apr 18, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


no heart attack yet

 

 

Short-Term Running Goals:

turn 50 and have a colonoscopy done


Long-Term Running Goals:

avoid open heart surgery

Personal:

I am a 50 year old biochemistry professor at Utah State University in Logan.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Precision 9 Lifetime Miles: 255.80
Saucony Triumph 5 Lifetime Miles: 97.70
Vibram Five Finger Sprints Lifetime Miles: 242.26
Wave Rider 11 Lifetime Miles: 342.95
Mizuno Wave Ronin Lifetime Miles: 183.31
Brooks T5 Lifetime Miles: 107.40
NB 790 Pair 3 Lifetime Miles: 244.65
Hoka Bondi B Lifetime Miles: 758.08
Hyperspeed 3 Pair 3 Lifetime Miles: 74.03
Nike Free Plus Yellow Lifetime Miles: 70.60
Kinvara 2 Lifetime Miles: 53.52
Tue, Oct 06, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.468.46

My calf is reasonable., I am watching it closely I am now loosely following the FIRST training program to allow my calves some recovery time between runs. Basically, you run only three days a week- one interval day, one tempo, one long run. then do 2-3 days of cross training. And that's the magic formula. Will it work? We shall see. 

So today's workout: 6 x 1200, as 2 3x1200 reps. short 1-2 minute recoveries between each interval, and then a longer 400 meter recovery between the two sets. Here are my times:

4:19, 4:20, 4:18, 4:21, 4:19, 4:17

target was 4:15 so this was OK. calf feels pretty good, iced it after running.

tomorrow should be a cross training day., then thursday a long tempo run. since I will be in DC I will have to see what the hotel exercise room options are. Pool? stationary bike? elliptical? I shall see. then thursday- excited to run my tempo on the capital crescent trail, one block from my hotel, if my leg is in decent shape.





Brooks T4 Miles: 8.86
Comments
From allie on Tue, Oct 06, 2009 at 17:34:06 from 67.177.43.41

glad the calf is at least runnable. it will be interesting to see how the running/XT program works. if i keep getting injured i may have to try something along those lines. are you still planning on a marathon? (was it mesquite?)

From redrooster on Tue, Oct 06, 2009 at 17:52:06 from 129.123.3.31

Allie, yes, that is the plan right now, mesquite novemeber 21, if I can make it without stressing my calf or shin too badly! All I need is a BQ, which is 3:30 for my age, so I just need to stay healthy enough to get there, I really am not looking to PR or anything.

Whats your tuesday schedule looking like? We had a good group today- you should come join us next week, this is the perfect group for getting ready for the first dam 5 or 10K. Having other runners thhere really helps for these intervals. Today Neal Legler joined us, he is our speediest runner with a 34-35 minute first dam 10K last year. hope to see you next week if you can make it, Scott

From allie on Tue, Oct 06, 2009 at 18:26:57 from 67.177.43.41

unfortunately, tuesdays have turned out to be the busiest day for me. i have classes starting at 7:30 AM that run until 6 PM, and not enough time in between to make it down to the track and back.

i am glad you are still planning on the marathon. i am also glad that you are no longer confined to the pool. i'm with you, pool running is a dumb activity :)

From Dave S on Wed, Oct 07, 2009 at 12:27:03 from 4.254.225.180

Scott, good to see you running again already. I'm interested to see how that FIRST program goes for you. I need to figure out how to quit getting injured too.

From RivertonPaul on Wed, Oct 07, 2009 at 13:58:08 from 67.42.27.114

FIRST is not so different from Tinmann and other programs in that it really is about taking your recovery days as real recovery. I think if you are going to do FIRST, be sure to do the cross training. I sort of do that with a lot of elliptical for the same reason -- to recover and avoid injury. You need to learn how to be a slacker like me. :)

From redrooster on Fri, Oct 09, 2009 at 08:52:15 from 65.79.229.3

Paul, I will take your breakthrough time at St George anytime! I like the combo of elliptical and running you have been doing and you show it works. I wish I had started this x-training approach before my calf got strained. now I am not sure what I should do....

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