| Location: North Salt Lake,UT, Member Since: Dec 12, 2007 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 1500m - 3:59.9h (2014)
5000m - 14:53.45 (Portland Track Festival 2014)
8k XC - 25:09 (Sundodger 2011)
10k XC - 31:31 (WWU Invite 2011)
HM - 1:10:19 (Houston 2018)
Marathon - 2:28:39 (Houston 2019) Long-Term Running Goals: Olympic Trials Qualifier Personal: Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 204.55 | 0.00 | 10.00 | 3.80 | 218.35 |
|
| Saucony Ride Iso (grey 2) Miles: 26.10 | Flyknit Streaks Miles: 49.45 | Saucony Ride Iso (grey 3) Miles: 87.00 | Ride 13 Miles: 51.30 | Flyknit VFs Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Long run in the cold. 12F during the run. Layering up makes me feel sluggish. 7:35 avg.
|
| Saucony Ride Iso (grey 2) Miles: 16.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.00 | 0.50 | 10.40 |
| 3 x 1 mile @ T (1:00 rests) + 4 x 30s sprints (1:30 rests)
5:43, 5:43, 5:48
Honestly a lot better than I expected. Felt in control. That familiar early training feeling of aerobically being ok but the muscles wearing out quickly. Calves will be sore for a few days.
|
| Flyknit Streaks Miles: 10.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, 7:35 avg.
LIFTING
3 x 5 pullups
3 sets of 6:
Deadlift - 165 lbs
Goblet squat - 85 lb dumbbell
Dumbbell bench - 50 lbs each
|
| Saucony Ride Iso (grey 2) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very easy in 8:01 avg. Almost didn't get out of bed, so at least it's something.
|
| Saucony Ride Iso (grey 3) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM - 8.75 miles to work, 7:34 avg.
PM - 8.75 home, 7:12 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 1.00 | 8.25 |
| 8x40s hill sprints. Felt so so so lethargic this morning. Was dragging on the sprints and never got up to full speed.
|
| Flyknit Streaks Miles: 8.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 in 7:33 avg. Extended Bountiful loop.
|
| Saucony Ride Iso (grey 3) Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 1.00 | 0.00 | 8.20 |
| 8 x 45s hill sprints by the I-215 overpass. Had to take a couple days off while my wife was out of town, and felt springy with the fresh legs.
|
| Flyknit Streaks Miles: 8.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 7:17 avg
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM - Run to work, 7:20 avg.
PM - Run home. 7:32 avg
|
| Saucony Ride Iso (grey 3) Miles: 17.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. Wife has covid, so been taking care of the kids the last few days with no running.
|
| Saucony Ride Iso (grey 3) Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 3.5 WU, 5 x 3 min @ T (1:00 rest), 4 x 30s sprints (1:30 rest), CD
I thought I was coming down with covid today, so I decided to break try an easier workout that I could bail on at any point. 3 min fartlek sort of allows for not worrying so much about hitting times as mile repeats. Overall it went great. I got out a bit quick and faded, but that's ok for now.
Paces: 5:30, 5:33, 5:33, 5:38, 5:40
|
| Flyknit Streaks Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 fairly steady in 6:48 avg. I wasn't intending on cruising, but every mile ended up faster than the first with the miles 2-11 going from 6:59 to 6:33.
|
| Saucony Ride Iso (grey 3) Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I had a hard time getting out of bed this morning. I tested negative for covid yesterday, so perhaps I'm in the clear. Snuck out for a short run to make this a not-a-zero day. 7:12 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM - Run to work, 7:14 avg.
PM - Run home, 7:10 avg.
|
| Saucony Ride Iso (grey 3) Miles: 17.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 1.80 | 12.60 |
| 2 x 5 x 47s hill sprints. This was super tough for me to complete. Split it into 2 sets and doubled the rest between sets. Averaged about 2:00 rest per rep and about 4:00 between sets.
|
| Flyknit Streaks Miles: 12.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 3.00 | 0.50 | 10.30 |
| 3 x cruise mile w/ 1:00 rests + 4 x 30s sprint. Dusted off the VFs since I was feeling some lower leg pain after the last Streak workout.
5:40, 5:32, 5:42
Went a little hot on #2 and almost nuked the workout. The legs want to push 5:20 pace but my fitness just isn't there yet. Muscle memory.
|
| Flyknit VFs Miles: 4.50 | Ride 13 Miles: 5.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 7:20ish avg
|
| Saucony Ride Iso (grey 3) Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 7:12 avg
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 204.55 | 0.00 | 10.00 | 3.80 | 218.35 |
|
| Saucony Ride Iso (grey 2) Miles: 26.10 | Flyknit Streaks Miles: 49.45 | Saucony Ride Iso (grey 3) Miles: 87.00 | Ride 13 Miles: 51.30 | Flyknit VFs Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|