| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 271.70 | 0.00 | 10.00 | 13.05 | 294.75 |
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| Ravenna Miles: 76.50 | Brooks Ghost 6 Miles: 50.00 | Hoka Stinson Miles: 43.00 | NB 1400 Miles: 26.00 | Launch Miles: 45.00 | Asics DS Trainer Miles: 11.00 | LunaRacer 3 Miles: 18.50 | Launch (Blue) Miles: 19.60 |
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| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy on the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long run in the Chuckanuts with a couple pals. We headed up Salal to Lost Lake, down Raptor Ridge and back. Total time 2:04:50, calling it 16 though it's probably a little longer. My right lower shin is acting up a bit, hopefully a little ice will take care of it.
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| Brooks Ghost 6 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| The pain in my right shin was a little worse this morning, so I skipped the morning run. I put a compression sock on that side and it seemed to warm up through the day. Ran an easy 8 miles on the Urb (58:30) and it didn't hurt during the run. I iced and stretched after. Seems ok now. Still sore, but better.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 1.86 | 10.06 |
| 10x300m hills at Civic. Usual 2-2:30 rest. Started at 61, 2-6 were 59s, then 56, 57, 55. It felt great. The shin acted up around #5 but never got bad. I think I ought to be able to train on it without fear of it becoming anything seirous.
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| Ravenna Miles: 5.50 | NB 1400 Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Midnight run, thanks to an exam this evening. 10 miles down the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. I seem to be getting sick again. Felt pretty awful after the run.
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| Brooks Ghost 6 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 91 min easy on the down Boulevard and the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. 72:30.
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| Hoka Stinson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It's a down week, so I took today off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on the Padden horse trails. 1:28 total time. Wet and sloppy now that things have warmed up a bit. My shin is feeling normal again, and there's been no pain in my arch. Happy to feel a little less banged up.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with my bishop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 1.86 | 10.06 |
| 8x300m hills + 2x300m on the track. I was surprised by a downed tree on my first hill rep, so that had to be hurdled each rep. 2:30 rests as usual. The track reps were both 49s and felt a little sluggish. I was still a little congested from being sick, so I suppose it wasn't a huge surprise.
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| NB 1400 Miles: 5.00 | Asics DS Trainer Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 2.61 | 10.01 |
| 3 sets of 800, 400, 200 at 5k pace. Since my workout schedule got scrambled a bit by school, coach gave me this as a light supplemental workout to yesterday and still have plenty of time to rest before my race Sunday. I was stoked with how well it went. It was windy and I planned to just run 75 pace, but I started at 72s and it felt right, so I went with it. Rests were 2:00, 1:00, 30s.
2:25, 72, 36
2:24, 72, 36
2:21, 68, 33
I'm feeling more fit than I have in a long time. Weighed in at 144, meaning I've lost my 10 lbs of soda weight from summer and fall and am back to my typical racing weight.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 1:31 out to Whatcom from my place. Came home down Samish.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 super easy before work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
UW Open (1 Miles) 00:04:27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| I drove down to Seattle this morning to race the mile in the open meet. It's been awhile since I raced this distance, and I haven't exactly been banging out workouts on the track, so I've been a little uncertain what kind of mile shape I'm in. I did my usual warmup, and settled into a conservative pace at the gun. Maybe a little too conservative. I started at about 10k pace and immediately dropped to the back and had to remind myself it was a mile race. Reached the quarter in 66, jostled around a bit on the next lap or two, managed to get spiked pretty deep on my left shin, but reached the half in 2:13. 3:20-3:21 at 3/4s, and then managed to pick off a few runners in the last lap to finish in 4:27.
I'm pleased with the race. My official PR (though relatively weak) is 4:25, and I thought I might be able to dip under that. But the #1 goal was to get under 4:30 and see how things felt. The pace was shocking, although by the end I still felt strong and responsive, and kicking was easy. I think I ran very conservatively and could probably shave a few seconds off in my current fitness. This is good. My goal this season is to see how far I can get under 4:20, and this is a big step in that direction.
After the race, Pete and I headed out to the canal hill and banged out 6x48s hill repeats to add just a little more volume to the day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden. My spike wound is still bleeding.
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| Brooks Ghost 6 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 2.24 | 11.04 |
| 10x300m hills on Sehome + 2x300m on the track. Usual rests. 4 mile warmup including strides and drills. Averaged 63s on the repeats, ranging from 62-64s. I felt a little sore, and it took a few reps before it started to click. The track 300s felt great, although the wind was howling today and the homestretch was rather like running uphill. But 49.5 and 48.5 for those two.
Finished up with the full core routine.
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| NB 1400 Miles: 5.00 | Asics DS Trainer Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 5 easy miles on the Urb.
PM - 9 more easy miles on the Urb. 68:41. Added stomach after.
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| Launch Miles: 9.00 | Hoka Stinson Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 around Whatcom. I think it's time to retire this pair of shoes, the feel beat pretty beat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 6.00 | 0.00 | 13.50 |
| 6 x cruise miles on the Urb. 30s rest. I realized in the middle of the 3rd rep that I was supposed to take 1:00 rests, but at that point I decided to just keep going with it and see how it felt. On this particular section of the Urb, there's a nice (mostly) flat 2-mile stretch that is great for tempos and other such work. The first mile is slightly uphill, and the second is pretty flat. I felt like running the first 4 miles in series, then I ran back and forth on the last 2.
1 - 5:26 (uphill)
2 - 5:20
3 - 5:20
4 - 5:16 (downhill)
5 - 5:24 (uphill)
6 - 5:19 (downhill)
Average: 5:21
My right hip flexor felt like it fatigued prematurely, and it hampered my stride a bit from mile 3 and on. It just felt like I had to work a little harder to hit the same pace.
By the end I felt like I had pushed just a touch too hard, and I chalk that up to the hip flexor. Everything else felt fine. It's probably just tired still from the mile Sunday. I plan on taking the next few days nice and easy to give things plenty of time to recover.
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| Launch Miles: 7.00 | NB 1400 Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 super easy on the Urb. 76:15
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| Hoka Stinson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. It snowed a bit last night, so Keith and I decided our time might be better spent on the flat of the Urb rather than climing in the Chuckanuts. 1:30:15.
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| Brooks Ghost 6 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Padden. This was one of my least favorite runs I've ever done. Normally I like running in the snow, but we got about 8 inches yesterday, and it's all melting today. Add on top of that a constant rain, and I ended up soaked from head to foot between the slush and rain. Makes me miss the Utah snow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 2.48 | 10.98 |
| Track session. The WWU coaches were so kind as to shovel the first couple lanes on the track, and I took advantage this afternoon.
4x200m w/ 200m jog
34, 33, 32, 32
6x400m w/ 400m jog
67, 66, 66, 66, 66, 67
4x200 w/ 200m jog
33, 33, 32, 32.
I didn't feel great and was hoping to run these just a touch faster, but this felt difficult as it was. I didn't get much sleep last night, and have been eating garbage, so that likely had some play into it. But, in the end, it was roughly equal to my mile pace from last weekend, and that was the goal.
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| Ravenna Miles: 6.00 | NB 1400 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. Midnight run due to school, and it was slow going from all the downed trees, remaining snow, and mud pits.
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| Launch (Blue) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM - 4 easy on the Urb.
PM - Added an easy loop around Padden.
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| Hoka Stinson Miles: 4.00 | Launch (Blue) Miles: 9.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 4.00 | 0.00 | 12.50 |
| 4 mile tempo on the Urb. The trails are finally coming back into shape with most of the snow melted and things drying out. There was one tree I had to dodge around on the second half of the second mile, but this was a minor inconvenience compared to having beautiful weather and keeping dry feet through the entire run.
I ran a full warmup, 4 miles including strides and drills. Then there was nothing to do but get going. The goal was to average 5:20s for the tempo. Splits were as follows:
5:18 (2:40, 2:38) uphill; 10:39 (5:21, 2:38, 2:42); 16:04 including 180 turn (5:25, 2:25, 2:20); 21:19 (5:15, 2:39, 2:36) downhill.
Overall, I felt great. I developed a side ache in the last half mile that made me feel what I imagine asthmatics feel, but with only half a mile to go, it wasn't a big deal.
Finished out with 4x30s fast.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 271.70 | 0.00 | 10.00 | 13.05 | 294.75 |
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| Ravenna Miles: 76.50 | Brooks Ghost 6 Miles: 50.00 | Hoka Stinson Miles: 43.00 | NB 1400 Miles: 26.00 | Launch Miles: 45.00 | Asics DS Trainer Miles: 11.00 | LunaRacer 3 Miles: 18.50 | Launch (Blue) Miles: 19.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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