Don't wanna be FAT!

May 13, 2024

15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Oct 18, 2013

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

P.R.'s

800 - 1:51.10 (Utah State Meet 2010)

Mile - 4:06.15 (4:01.80 altitude adjusted) (BYU Robison Invitational 2008)

1/2 Marathon aided - 1:07:38 (Deseret News Class 1/2 Marathon 2014), 1:07:50 (Top of Utah 1/2 Marathon 2014)

1/2 Marathon unaided - 1:10.06 (St. George 1/2 2014)

Marathon aided - 2:25.30 (Top of Utah 2010)

Short-Term Running Goals:

Run faster in 2015 than I did in 2014

Long-Term Running Goals:

Stay competitive at the local races over the next 10 years

Personal:

I got married to my beautiful wife Alisha on 08/01/2008. We have 3 beautiful children Mitchell (born 04/20/2010), Payson (03/05/2012), and Penny (12/03/2013).

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Fila Finest Hour Memory Foam Lifetime Miles:						362.77
Fila Finest Hour Pair #2 Lifetime Miles:						420.92
Fila Prompt Lifetime Miles:						202.90
Fila Speedweave Lifetime Miles:						240.70
Saucony Racing Flats Lifetime Miles:						90.85
New Balance 490 Lifetime Miles:						463.86
New Balance RC 1600 Lifetime Miles:						187.58
Saucony Mirage 3 Lifetime Miles:						375.63
Barefoot Lifetime Miles:						19.50
Fila Strides Lifetime Miles:						377.53
Kinvara TR Lifetime Miles:						62.03
Kinvara 4 Lifetime Miles:						194.69
New Balance RC 1600 Pair #2 Lifetime Miles:						17.35
New Balance 480v4 Lifetime Miles:						193.75
Asics Gel Contend Lifetime Miles:						72.20

Thu, Mar 27, 2014

Slow miles	Fast miles	Total Distance
4.00	12.00	16.00

As I was running my hard workout in the rain and wind early this morning I was thinking to myself 'being really dedicated to something sure is annoying at times.' 2.4 mile warm-up, 12 mile power run, 1.6 mile cool down. Power run splits were: 5:28, :21, :32, :23, :21, :24, :28, :20, :26, :22, :24, :25. AP= 5:24.5. This was a real strong run considering I had done the same workout on Tuesday and considering the weather conditions. These are the types of workouts that are going to give me confidence when it's needed.

Fila Finest Hour Pair #2 Miles: 16.00

Weight: 155.60

Comments

From Jake K on Thu, Mar 27, 2014 at 09:33:08 from 65.127.208.182

Good workout(s) Steve.

Curious about why you did the same session 2 days apart?

From Steve Shepherd on Thu, Mar 27, 2014 at 09:43:30 from 67.135.183.200

Jake,

I want to get to the point where I can do 12-15 miles in 5:25-5:30 pace consistently and get to the point that it isn't extremely difficult so that I can hopefully run an aided marathon at the same pace. I figured by doing this workout twice in 1 week this would help me build the strength necessary to get to that point and also help me simulate to some point what I might feel like in the marathon. I know that you have studied these things a lot more than I have, do you think this was a bad idea? I am more concerned about strengthening my aerobic threshold than my lactic threshold as I am concentrating on running a strong marathon. Should I be more concerned than I am about building my lactic threshold? I did a couple of lactic threshold workouts last week, but have been putting the majority of my efforts into building my aerobic threshold.

From Jake K on Thu, Mar 27, 2014 at 09:58:08 from 174.232.197.51

Not a bad idea by any means! I was just curious about what you were thinking. Your line of reasoning makes sense. Sometimes 2 x 10-12 with an easy day inbetween is easier on the body that a single 15/16 mile AT run.

The fact that you are extending these runs out past 10 miles is great. I usually feel like if I can semi-comfortably run ~16 in training, that's a reasonably good guess at true marathon pace.

From RileyCook on Thu, Mar 27, 2014 at 10:05:33 from 64.134.157.4

Nice workout Steve. You are looking very strong and fit. I can't wait to get healthy again and chase you!

I don't think it was a bad idea. You should be focusing on aerobic srength for the marathon. I prefer to do one aerobic threshold workout and a long run in a week, but if I do a third workout throw in either lactate or some fast reps. Remember that if you aren't working a system, you're losing that system.

So, if you want to keep doing lots of aerobic workouts, be sure to throw in some strides and short hill sprints on easy days to keep your fast-twitch muscles sharp too.

You're doing great though and are going to run a monster race at Ogden.

From Steve Shepherd on Thu, Mar 27, 2014 at 10:10:53 from 67.135.183.200

Thanks guys. Riley, that makes sense what you said about throwing in some strides and short hill sprints on easy days, thanks for the tips!

From SpencerSimpson on Thu, Mar 27, 2014 at 11:14:41 from 67.137.129.50

very impressive, Jake and Riley are right about the speed too. I did a breakdown yesterday and the tired legs showed from the marathon training but I loved the after effects. MIH

From Matt Poulsen on Sat, Mar 29, 2014 at 17:05:07 from 50.168.224.197

Monster runs this week, Steve! Looking great!

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