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May 05, 2024

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Bike Lifetime Miles:						8003.27
Elliptical Lifetime Miles:						1295.72
Stairmaster Lifetime Miles:						3252.63
Rowing Machine Lifetime Miles:						335.05
Swimming Lifetime Miles:						14.97
Treadmill Lifetime Miles:						1111.92
Saucony Kinvara 2 Grey Lifetime Miles:						994.29
Saucony Kinvara 2 Blue Lifetime Miles:						528.18
Salomon SpeedCross III Lifetime Miles:						263.03
La Sportiva Vertical K Lifetime Miles:						78.50
Nike LunaRacer +3 Lifetime Miles:						129.20
Nike LunarLaunch Lifetime Miles:						319.30
Nike Pegasus 31 Light Blue Lifetime Miles:						640.75
Altra Lone Peak 2.5 Lifetime Miles:						99.50
Nike LunaRacer V3 Camo Lifetime Miles:						76.02
New Balance 890v4 Lifetime Miles:						41.25
Nike Pegasus 33 Lifetime Miles:						12.00

Thu, Dec 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
3.25	3.00	0.00	0.00	1.75	8.00

I was just planning to cross train today but I got to the gym and saw a few people motoring along on the treadmill so I figure I should join them.

Apparently "workouts" are popular these days so I tried an abbreviated version.

2 mile warm up, 3 x 1 mile at 5:00 (quarter mile jog in between) and then 3/4 mile cool down. The first two miles were at .5% incline and since the treadmill maxes out at 12 mph I raised it to 1% for the last one. But before I think I need a faster treadmill I need to be able to do these at 1.5% which is closer to a road equivalent. That pace didn't feel terrible but I wouldn't say it was easy. The best thing about the treadmill in my opinion is that I don't have monitor my pace, i.e. I just set it at 12 mph and I know that 5 minutes later I will be done with a mile. Average for the 6.25 mile run was 5:45.

Some cross training, AIS and hip stuff afterwards.

Stairmaster Miles: 1.75	Saucony Kinvara 2 Grey Miles: 6.25

Comments

From Jake K on Thu, Dec 13, 2012 at 09:17:08 from 155.100.226.191

Either my computer screen is playing tricks on me, or you really did mile repeats this morning?!?

That's a good workout Fritz.

From Andrea on Thu, Dec 13, 2012 at 09:22:15 from 72.37.171.52

Nice job Fritz! You two need to start arranging workouts together during the week.

From Rob on Thu, Dec 13, 2012 at 09:26:43 from 206.71.84.68

And I thought I was working out every morning. What a let down.

Nice job, no Basketball?

I think the best thing about the treadmill is it doesn't yell at me and tell me I'm doing it all wrong, and it doesn't tell me to take out the garbage, and it doesn't tell me I snore, and it doesn't tell me I'm fat.

From Fritz on Thu, Dec 13, 2012 at 12:38:21 from 65.116.116.6

Jake, No joke. Today marks my first 1 mile repeat workout. Now I just need to make it a habit.

Andrea, Jake's workouts look a little daunting at the moment but maybe if I start pounding the iron supplements and eating tons of cookie butter I could keep up for awhile.

Rob, basketball is on Wednesdays at the VanWinkle Gold's Gym in case you are interested. BTW, are we ever going to run around our offices in the morning?

From Rob on Thu, Dec 13, 2012 at 12:49:19 from 206.71.84.68

Do you ever do lunch runs? I should probably work on getting my 18 miles a day in the form of doubles.

From Matt Poulsen on Thu, Dec 13, 2012 at 15:29:20 from 98.202.242.213

Great workout Fritz! That was my goal pace for my mile repeats yesterday but I didn't have it. Great job.

From RileyCook on Thu, Dec 13, 2012 at 16:01:53 from 132.3.57.68

Fritz doing workouts is quite the surprise! Nicely done. Now we just need to get you doing them outside and double the quantity ;-)

From Fritz on Thu, Dec 13, 2012 at 16:28:12 from 65.116.116.6

Rob- Lunch runs? That would require me to stop working, change clothes and leave the office. Highly unlikely but not out of the question. What mornings could you run?

Riley- Like your workouts? That's crazy talk. For now I am trying to stay original and keep workouts to a minimum and do them on a treadmill.

From Jake K on Thu, Dec 13, 2012 at 16:38:52 from 155.100.226.191

3 x 1 mile is an infinite % increase over 0 x 1 mile. Baby steps. Incorporating some of this stuff in small doses, while staying healthy, will pay off w/ big rewards.

From Rob on Thu, Dec 13, 2012 at 16:47:33 from 204.15.86.95

I'm available all mornings that I'm actually in town. My job is flexible when I'm actually in the office.

You guys are really hard on the guy who won the Des News marathon, St. George marathon, I won't keep going but geez, what more do you want ;)

From Jake K on Thu, Dec 13, 2012 at 18:28:59 from 67.177.11.154

Hey I'm not being hard on him... everyone wants to be able to slay the 'thon, and no one does it better than Mr. Van de Kamp!

From Matt Poulsen on Thu, Dec 13, 2012 at 18:47:21 from 166.137.156.154

Well put Jake! Fritz can do whatever Fritz wants. It obviously works for him. He is currently the king of the marathon!

From Fritz on Thu, Dec 13, 2012 at 21:35:38 from 67.177.4.64

Rob-I appreciate the support but I am the first to admit that I need tons of work with the shorter distances and the only way to do it is more threshold miles and tempos.

Please keep the criticism coming. :)

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