Zach M.

January 2015

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesZachM's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

San Anselmo,CA,United States

Member Since:

Jul 31, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

After one year of running I ran a local half marathon as my first race and ran it again this year after two years of running.

My time was 1 hr 50 min compared to 2 hrs 11 min last year and pace increased from 10:02 to 8:25. The progress feels good but there's lots of room for improvement.

Short-Term Running Goals:

Maintain base mileage and add a few miles a month.

Long-Term Running Goals:

I want to stay healthy and continue making progress.

Personal:

My wife and I have one son in kindergarten. 
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
826.16
Mon, Jun 01, 2015
Total Distance
6.06

Tue, Jun 02, 2015
Total Distance
3.11

Thu, Jun 04, 2015
Total Distance
4.69

Fri, Jun 05, 2015
Total Distance
9.08

Sun, Jun 07, 2015
Total Distance
4.10

Mon, Jun 08, 2015
Total Distance
7.00

Tue, Jun 09, 2015
Total Distance
4.35

Thu, Jun 11, 2015
Total Distance
14.45

Sun, Jun 14, 2015
Total Distance
4.04

Mon, Jun 15, 2015
Total Distance
7.27

Tue, Jun 16, 2015
Total Distance
4.00

Thu, Jun 18, 2015
Total Distance
15.30

Sun, Jun 21, 2015
Total Distance
4.07

Mon, Jun 22, 2015
Total Distance
7.16

Tue, Jun 23, 2015
Total Distance
4.12

Wed, Jun 24, 2015
Total Distance
4.02

Sat, Jun 27, 2015
Total Distance
13.24

Mon, Jun 29, 2015
Total Distance
8.13

Tue, Jun 30, 2015
Total Distance
4.00

Thu, Jul 02, 2015
Total Distance
17.05

Sun, Jul 05, 2015
Total Distance
6.21

Mon, Jul 06, 2015
Total Distance
9.41

Wed, Jul 08, 2015
Total Distance
6.16

Thu, Jul 09, 2015
Total Distance
3.14

Fri, Jul 10, 2015
Total Distance
5.04

Sun, Jul 12, 2015
Total Distance
7.22

Mon, Jul 13, 2015
Total Distance
10.22

Wed, Jul 15, 2015
Total Distance
7.21

Thu, Jul 16, 2015
Total Distance
3.07

Fri, Jul 17, 2015
Total Distance
6.37

Sun, Jul 19, 2015
Total Distance
7.99

Mon, Jul 20, 2015
Total Distance
10.99

Wed, Jul 22, 2015
Total Distance
7.06

Thu, Jul 23, 2015
Total Distance
3.11

Fri, Jul 24, 2015
Total Distance
7.47

Sun, Jul 26, 2015
Total Distance
2.51

Tue, Jul 28, 2015
Total Distance
8.11

Wed, Jul 29, 2015
Total Distance
11.02

Thu, Jul 30, 2015
Total Distance
4.05

Fri, Jul 31, 2015
Total Distance
8.02

Comments
From Jon on Fri, Jul 31, 2015 at 20:31:04 from 107.203.52.135

Welcome to the FRB!

From Zach on Fri, Jul 31, 2015 at 20:32:43 from 67.164.59.166

Thanks!

From Jon on Fri, Jul 31, 2015 at 20:38:32 from 107.203.52.135

If you didn't see the link above for the discussion forum, there's been some great discussion on marathon training.

http://fastrunningblog.com/forum/index.php

Activity is pretty low on it now, but some people still check it for posts. And you can search for lots of good marathon advice, if you are looking for some ideas.

From Zach on Fri, Jul 31, 2015 at 20:44:45 from 67.164.59.166

I’ll check it out. I’m still trying to get a feel for how this site works.

From Rob Murphy on Fri, Jul 31, 2015 at 20:57:01 from 24.10.247.181

Welcome. Hope the FRB works out for you. It's helped me a ton!

Sun, Aug 02, 2015
Total Distance
8.02

8 miles GA pace.

Mon, Aug 03, 2015
Total Distance
10.89

6.5 miles GA pace, last 3.5 miles at half marathon pace / 4 seconds off HM pace.

Wed, Aug 05, 2015
Total Distance
8.09

8 miles GA pace

Thu, Aug 06, 2015
Total Distance
4.05

4 miles GA pace.

Comments
From Jon on Fri, Aug 07, 2015 at 18:59:09 from 107.203.52.135

Just wondering, what is GA pace?

From ZachM on Fri, Aug 07, 2015 at 19:07:15 from 107.77.75.30

General aerobic. I'm following a base building plan from Pfitzinger's Faster Road Racing and he says they should be conversational but not feel like a jog. Really it's just easy pace or maybe slightly faster.

From Jon on Mon, Aug 10, 2015 at 18:30:27 from 107.203.52.135

Ahh- I'm a huge Pfitzinger fan. His Advanced Marathoning was a big help to me, along with incorporating Big Workout concepts from Tinman (see the Discussion Forum if you want to know more about BW)

From ZachM on Mon, Aug 10, 2015 at 19:06:24 from 67.164.59.166

Yeah, I read Advanced Marathoning but his 18/55 plan looked like too much for me because the weekly mileage was so much more mileage than I was doing at the time.

Faster Road Racing has plans that start at lower mileage for base building and distances up to the half marathon and it's probably been the most helpful training guide I've seen.

I'll check out Tinman, I hadn't heard of him before.

From Jon on Mon, Aug 10, 2015 at 19:14:46 from 107.203.52.135

Tinman's Big Workouts are pretty advanced- you'd want to be fairly high mileage (60 mpw or so) but can really help with marathon times. Good link here:

http://fastrunningblog.com/forum/index.php/topic,1076.0.html

Fri, Aug 07, 2015
Total Distance
8.00

4.5 mile warm up, 8x100m strides, 2.5 mile cool down

Sun, Aug 09, 2015
Total Distance
9.22

9 miles at GA pace. 

Mon, Aug 10, 2015
Total Distance
12.06

12 miles GA pace

Comments
From XCAnimal on Mon, Aug 10, 2015 at 19:12:33 from 75.194.216.52

Nice What is a GA pace?

From ZachM on Mon, Aug 10, 2015 at 19:17:36 from 67.164.59.166

General aerobic. I'm following a base building plan from Pfitzinger's Faster Road Racing and he says they should be conversational but not feel like a jog. Really it's just easy pace or maybe slightly faster.

I'm thinking that listing miles as GA might not make sense, Jon asked the same thing a couple days ago.

From XCAnimal on Mon, Aug 10, 2015 at 19:21:20 from 75.194.216.52

OK, Good to know.:)

From Jon on Tue, Aug 11, 2015 at 04:46:24 from 107.203.52.135

It's your blog, just do whatever makes sense to you. I use lots of acronyms others don't understand. We're just a curious bunch.

From XCAnimal on Wed, Aug 12, 2015 at 15:33:08 from 75.194.52.67

Understood will do.:)

Wed, Aug 12, 2015
Total Distance
0.00

Ran 0 out of 9 miles on my schedule.  Felt fatigued and had some food poisoning.  Plus, my body has been telling me I'm due for a week of lower mileage.  

Mileage goal for the week reduced from 42 to 33 miles.

Thu, Aug 13, 2015
Total Distance
4.09

4 miles at GA pace.

Fri, Aug 14, 2015
Total Distance
7.11

7 miles at GA pace including 6 min at LT pace.

Comments
From XCAnimal on Sun, Aug 16, 2015 at 10:10:55 from 75.194.139.142

Good for you!:)

From ZachM on Sun, Aug 16, 2015 at 18:21:45 from 67.164.59.166

Thanks. The lactate threshold paced segment was shorter than planned but at least I got in the easy miles.

Mon, Aug 17, 2015
Total Distance
12.30

12.3 miles at GA pace.

Tue, Aug 18, 2015
Total Distance
4.00

4.0 miles at GA pace.

Wed, Aug 19, 2015
Total Distance
10.20

10.2 miles at GA pace.

Thu, Aug 20, 2015
Total Distance
5.20

5.2 miles at GA pace.

Fri, Aug 21, 2015
Total Distance
8.30

I was scheduled to run 8 miles today with a 22 minute lactate threshold run. After a 4 mile warm up, I ended up going all out on the threshold run and decided this week's workout would be to go for a 5K PR.

Mile 1: 8:02 pace. I mostly felt okay, there was a gradual incline, my pace was relatively fast and I was breathing hard.  

Mile 2:  8:27 pace.  Gradual incline continued, pace slowed a bit.  I briefly thought about stopping the workout and going back to my easy pace. 

Mile 3: 8:05 pace.  Slight decline, running felt easier and my pace picked up.

Mile 3.1: 7:07 pace.  Final kick felt good and pace was better.  

5K PR: 25:16

 

Sun, Aug 23, 2015
Total Distance
9.11

9 miles at GA pace.

Mon, Aug 24, 2015
Total Distance
11.88

12 miles GA pace.

Wed, Aug 26, 2015
Total Distance
9.10

Thu, Aug 27, 2015
Total Distance
4.00

Fri, Aug 28, 2015
Total Distance
8.10

8.1 miles GA pace with 8 x 100m strides.

Sun, Aug 30, 2015
Total Distance
9.01

Mon, Aug 31, 2015
Total Distance
12.03

Wed, Sep 02, 2015
Total Distance
9.15

Thu, Sep 03, 2015
Total Distance
4.46

Fri, Sep 04, 2015
Total Distance
8.20

Sun, Sep 06, 2015
Total Distance
10.05

Mon, Sep 07, 2015
Total Distance
12.10

Wed, Sep 09, 2015
Total Distance
10.16

Thu, Sep 10, 2015
Total Distance
5.15

Fri, Sep 11, 2015
Total Distance
8.37

Sun, Sep 13, 2015
Total Distance
10.18

Mon, Sep 14, 2015
Total Distance
12.25

Wed, Sep 16, 2015
Total Distance
9.95

Thu, Sep 17, 2015
Total Distance
5.12

Fri, Sep 18, 2015
Total Distance
8.02

Sun, Sep 20, 2015
Total Distance
9.95

Sat, Sep 26, 2015
Total Distance
10.05

Mon, Sep 28, 2015
Total Distance
12.05

Wed, Sep 30, 2015
Total Distance
9.89

Wed, Oct 07, 2015
Total Distance
6.42

Fri, Oct 09, 2015
Total Distance
3.15

Sat, Oct 10, 2015
Total Distance
6.46

Sun, Oct 11, 2015
Total Distance
1.94

Sat, Oct 17, 2015
Total Distance
6.55

Sun, Oct 18, 2015
Total Distance
4.08

Mon, Nov 09, 2015
Total Distance
3.25

Fri, Nov 13, 2015
Total Distance
3.36

Sat, Nov 14, 2015
Total Distance
3.24

Sun, Nov 15, 2015
Total Distance
4.28

Tue, Nov 17, 2015
Total Distance
3.24

Thu, Nov 19, 2015
Total Distance
3.26

Fri, Nov 20, 2015
Total Distance
3.22

Sat, Nov 21, 2015
Total Distance
3.20

Sun, Nov 22, 2015
Total Distance
4.25

Tue, Nov 24, 2015
Total Distance
4.22

Thu, Nov 26, 2015
Total Distance
4.16

Fri, Nov 27, 2015
Total Distance
4.14

Sat, Nov 28, 2015
Total Distance
4.13

Sun, Nov 29, 2015
Total Distance
5.28

Tue, Dec 01, 2015
Total Distance
5.29

Thu, Dec 03, 2015
Total Distance
3.23

Fri, Dec 04, 2015
Total Distance
3.21

Sat, Dec 05, 2015
Total Distance
5.17

Sun, Dec 06, 2015
Total Distance
6.17

Tue, Dec 08, 2015
Total Distance
5.27

Thu, Dec 10, 2015
Total Distance
6.19

Fri, Dec 11, 2015
Total Distance
5.21

Sat, Dec 12, 2015
Total Distance
4.27

Sun, Dec 13, 2015
Total Distance
8.35

Mon, Dec 14, 2015
Total Distance
4.11

Tue, Dec 15, 2015
Total Distance
9.84

 

 

First interval workout from Hansons Beginner Half Marathon plan. 12x400.  I've done strides and tempo runs but this was my first attempt at doing intervals on a track.  

It was okay but I think it will take a couple more attempts to understand how to have my Garmin set up to do the workout.  I creted the workout by distance but I think having it set by time will probably work better.

Overall, the intervals felt good but I didn't stick to the planned paces or times for each lab because I didn't really know what I was doing. I ran hard one lab, then ran easy one lap, repeated 12 times and did a 1.5 mile warm up and 1.5 mile cool down.

 

Thu, Dec 17, 2015
Total Distance
6.21

1.5 mile warm up, 3 mile tempo run, 1.5 mile cool down.  I never get my pace right for tempo runs and always end up doing closer to 5k pace than half marathon pace.

Fri, Dec 18, 2015
Total Distance
4.23

Sat, Dec 19, 2015
Total Distance
5.35

Sun, Dec 20, 2015
Total Distance
9.47

Mon, Dec 21, 2015
Total Distance
4.06

Tue, Dec 22, 2015
Total Distance
4.04

Thu, Dec 24, 2015
Total Distance
4.86

Fri, Dec 25, 2015
Total Distance
5.45

Sat, Dec 26, 2015
Total Distance
6.30

Sun, Dec 27, 2015
Total Distance
10.29

Mon, Dec 28, 2015
Total Distance
4.20

Thu, Dec 31, 2015
Total Distance
4.08

Totals
Total Distance
826.16
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: