The sun is up, the air is fresh, the stone is old

April 28, 2024

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Location:

Logan,UT,USA

Member Since:

Dec 15, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs after age 40:

5k 15:15 Running of the Leopards.

8k 22:21 Alta Death Dash

10k 33:02 Des News

Half Marathon 1:10 Timp Half

Marathon 2:32 Ogden

First solo R2R2R Bass Trails Grand Canyon

First R2R2R Grand Canyon Toroweap Overlook

Short-Term Running Goals:

Not be fat all year

Long-Term Running Goals:

Smell the dirt, feel the mountain, taste the wind.

Personal:

"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Wed, Oct 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	10.00	0.00	0.00	20.00

I got up today and felt great from the medium run yesterday so I headed into the gym for a more focused workout than I have been able to get in the past few weeks.

10 miles on the treadmill at an easy 7.5 pace.

Lifted for 20 minutes, hit 250 meters in the pool.

10 mile tempo run at 6 min pace on the treadmill.

I've been stoked by the new spirit I feel running after the R2R2R run. I needed a change and something not so tedious as the usual. I also had the feeling that the slower pace on the last 7 miles of the 51 mile run Saturday would have some good training benefits. Basically we climbed from 2,300 feet to 8,000 feet on the switchbacks up the North Rim. Besides the grade of the climb, it was after we had already run 43 miles. I had noticed my heart rate stayed at about 150bpm as we power hiked/ran the last hours up the rim. A workout that keeps your heart rate at this level for this long at that dustance has to have some neat benefits and is one of the reasons that I want to run the course again.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Jake K on Wed, Oct 26, 2011 at 15:24:13 from 155.100.226.53

Nice run Steve.

I think there are some huge advantages to doing what you are talking about here - keeping the heart rate high for such a prolonged amount of time...

Over the winter months, Andrea and I had a ton of weekends where we were out backcountry skiing for 6-8 hours on both Saturday and Sunday. It was just constant climbing but not TOO hard in terms of heart rate... I call it a "low level" aerobic stimulus. I think it really helped us build a huge base and get very strong.

From Rob Murphy on Wed, Oct 26, 2011 at 15:49:56 from 205.127.70.66

Wow. I am still basically unable to walk.

From Steve on Fri, Oct 28, 2011 at 13:11:20 from 12.54.212.2

Rob, I never seem to predict what will work on recovery. If I can do it, I'll go for it. I'm planning on some long and very slow runs for the next two weeks. The normal speed in this tempo even left a mark.

Jake, I'm going to do some more of these kind of workouts. Maybe that's part of why you have been able to jump up your mileage this year without suffering the injury that others have. Just basic base strength level.

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