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April 28, 2024

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Location:

Mesa,AZ,

Member Since:

Mar 20, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Mile: 4:37 (HS)
2 Mile: 10:11 (HS)
10K: 35:52 (HS)
5K - 18:15 (ARR Summer Race Series #1 - 2008)
1/2 Marathon: 1:32:00 (St. George 2008 enroute)
Marathon: 3:10:56 (St. George 2008)

Short-Term Running Goals:

Get down to 155 lbs
Run sub 18:00 5K
Run sub 1:30 1/2 marathon
Run sub 3:00 marathon

Long-Term Running Goals:

~~qualify for Boston Marathon~~
run Boston Marathon
run sub-2:50 marathon
run sub-1:20 1/2 marathon
run sub-17:00 5K
beat my high school 10K time of 35:52

Personal:

I was married in 1997 to my beautiful wife Lybi (confessions of a piano teacher on the blog), and we have 3 wonderful boys who are just as active as I was when I was little (he he). I grew up in southeastern Michigan, and my family became members of the Church of Jesus Christ of Latter-day Saints when I was 6. I attended BYU, and served a mission in Berlin, Germany. After graduating from BYU with a degree in Health and Human Performance (pre-physical therapy), I promptly changed careers and started working with computers (although no programming for me). We have moved across the country several times, and currently live in Mesa, AZ. I work in computer security for a major nationwide homebuilder.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Grid C2 Flash Lifetime Miles:						148.66

Tue, Oct 21, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	1.00	0.00	0.00	0.00	0.00	0.00	5.00

PM - 3 miles with Sparky outside, average pace of 8:05/mile. Then another two miles by myself, average pace of somewhere around 7:15/mile. Not 100% sure, don't have my Garmin with me so I can't check. I just know the first mile was 7:30, and the second was right around 7:00. I wore my old Trigon Guides for the 3 miles with Sparky, and put on my new Fastwitch 3's for the last two miles to get used to them for when I race in them. I am still not sure if I will be able to use them for a marathon, or if they do not provide enough cushioning for that much pounding, but I should at the very least be able to use them for races up to 1/2 marathon in distance. I am definitely planning on using them for the 5K I am going to do next weekend.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00

Comments

From RivertonPaul on Wed, Oct 22, 2008 at 15:26:04

James,

I posted some stuff on Tinman training concepts on Andy's blog:

http://andyb.fastrunningblog.com/blog-Starting-to-feel-better-nbsp-My-head-i/10-22-2008.html

Wondering if you have tried anything similar or have input.

From James W on Wed, Oct 22, 2008 at 17:00:14

I took a look at your posts, and I have looked at the tinman stuff before, just haven't really implemented it. I think that to continue to improve, it is probably time for me to start implementing some of those concepts, especially the big workouts. In my three marathons, I have been able to go further each time before bonking, but I still experienced that this time around, as attested by my having to walk during the last couple of miles. Thanks for the info - I definitely need to go back and review the tinman site more and apply some of the training concepts to my own training. I also like the Lydiard approach to training, some of which I have been able to implement to a very small extent.

From RivertonPaul on Wed, Oct 22, 2008 at 17:08:18

Along with Paul Peterson, Cody Draper does Tinman training too, and he droped to 2:38 and continues to improve. You are already faster than me, so I think you will continue to fly. Here Tinman's pace chart which he only recently posted:

http://www.therunzone.com/TinmanTrainingChart.pdf

From James W on Wed, Oct 22, 2008 at 18:12:17

Are you referring to 5K/10K times? According to the tinman pace chart, with a V02 max time (I equate that to an all-out mile) of 4:37, I should have been capable of a 15:00 5K. I think the closest I ever came in HS was something in the 16's, but I couldn't find the time, and that was probably a reflection of my training (or lack thereof). That being said, I definitely feel there is some benefit in doing the tinman training.

From RivertonPaul on Wed, Oct 22, 2008 at 18:17:45

James,

As far as I can tell, everything is based on your current 5k fitness level. So if assume you use the 18:30 5k time, you would do Tinman Tempo at 6:46 and CV (intervals) at 6:09. My reading indicates these are slightly slower paces than some other programs, but provide the same benefits.

Although others use the terms Vo2 max and tempo jargon as well, they don't necessarily correlate to Tinman's paces.

From James W on Wed, Oct 22, 2008 at 18:32:37

I meant when you said I was faster than you . . . :) especially since you currently hold an almost 10-minute record to mine in the marathon! I was referring to my HS personal bests when I was mentioning the times above.

From RivertonPaul on Wed, Oct 22, 2008 at 18:36:32

Well, I personally need to work on 5k and 10k speed. I've only run my ward's 5k.

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