Paul J. Russell
  • Male
  • Nevada, MO
  • United States
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Running on empty-Quad depletion

Started this discussion. Last reply by Richard McGaha Apr 14, 2010. 5 Replies

Ran a marathon last weekend and was surprised by quad muscle depletion.  I was feeling very good and keeping my heart rate down the first part of the race.  Started to pick up the pace around 10…Continue

What is your marathon pace strategy

Started Mar 10, 2010 0 Replies

I have been training again for about six months after six years of periodic starts and stops.  Worked on my cardio, worked on my strength, worked on my cadence, and finnally am working on the…Continue

Training below an aerobic heart rate

Started this discussion. Last reply by Paul J. Russell Feb 11, 2010. 12 Replies

Got a question about heart rate zones and the effect of training below an aerobic zone.For some reason I got the impression that running slowly was the way to go to build up a better base. The last…Continue

heart rate vs. pace

Started this discussion. Last reply by Paul J. Russell Dec 4, 2009. 2 Replies

I do about more than half of my training on a treadmill. It is not always fun, but it keeps me motivated for quality outdoor runs when I get the chance. I wear a heart rate monitor to make sure my…Continue

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Profile Information

How many years have you been running?
What is your goal race for the year?
Katy Trail 50-Septemper '12
What is your greatest running accomplishment?
2003 Marathon-under 4 hrs 1st time out, Olathe Marathon 2010
What is your "ultimate dream" running goal?
To run like I rode a bike as a youth

Working on getting milage up.

Got a 50 miler on my radar for one of these yrs. (Sept)

Paul J. Russell's Blog

Phase I week 11

Posted on February 11, 2016 at 12:55pm 4 Comments

Yea.....I'm not a consistent journal writer or blogger.   I have been working on the 'Cool Impossible' book training program  for the past 11 weeks.  I thought I would update in case someone was interested. The workouts have been very motivating and challenging at the same time.  Its nice that you can read a chapter in the book about the 'why' you are doing a particular run.  Some of the speed hill days have taken me back to childhood cross country days.   The coaches never…


New Year...still at it

Posted on January 4, 2016 at 3:14pm 0 Comments

Starting week 6 Phase I.   Recovery run today.  Was stiff at the start.  Loosened up in middle, but some muscles got sore at the end.  I may have gone a bit far.   Weather has changed to cold, but got a good running jacket for Christmas.  Dormant muscles keep firing and getting sore and then recover.

I'm not much of a blogger, but still am working at the program.   Got the puppy on a leash...not so distracting anymore.  I think the fat burning is working more on the dogs then…


week 2 phase I day 4

Posted on December 10, 2015 at 2:24pm 0 Comments

I am really enjoying the mild seasonal weather.   Running in shorts in December in the Midwest is awesome. 

Been working on some strength exercises on hard running days.  My muscles started to relax this week. I took two extra days off from week one.  Over did some basketball coaching and was wiped out.  Much better week.  Quads are sore on todays recovery run from hill runs yesterday.   Checked my mileage and I am up to 22 so far this week.  Will see what the end of Phase I week 2…


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At 3:51pm on April 12, 2010, Mark Lofquist said…
that's 9min miles.... (26 of them in a row!!) I know you were expecting a lil' faster, but it's great that you hit your 2003 time! too bad about the bonking. do you think you took in enough water/salt/fructose/sugar while running?
At 12:20pm on April 8, 2010, Mark Lofquist said…
there's no binking after following eric's advice :). i read that's a brain's way of saying you're doing too much damage. but i'm sure you're trained enough not to worry about that! fingers crossed for you breaking 3.5 hrs.
At 9:55am on April 8, 2010, Mark Lofquist said…
i agree the training is the fun part. racing is too much like work (haha). 3:52 isn't too shabby. I've ran one marathon >4hrs. but i injured myself. can't wait to do it again -with improvements!

my ultra's pace was 12.5min miles!! it wasn't anything to brag about. but with 13,000 feet total climb and 80 degree heat, it was in the top 25% of performers. and i finished uninjured and able to run the next day- that's what i really wanted. i have another 50k trail race in june.

what time do you 'expect' for your marathon?
At 9:31am on April 8, 2010, Mark Lofquist said…
good luck Paul! are you having race dreams yet??

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