| 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 | | 237.25 | 6.00 | 5.00 | 9.00 | 257.25 |
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| Brooks Ghost 6 (B) Miles: 38.00 | Hoka Stinson Miles: 32.50 | Saucony Ride Miles: 72.00 | Ravenna 5 (grey) Miles: 43.50 | Asics Electro 33 Miles: 17.00 | Launch (Blue) Miles: 10.50 | Mizuno Ekiden Miles: 15.50 | LunaRacer 3 Miles: 12.00 | NB 1400 Miles: 11.00 |
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop
PM - 10 easy, 6 with my new canine running partner.
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| Brooks Ghost 6 (B) Miles: 10.00 | Hoka Stinson Miles: 3.25 |
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 easy from Klicks with Derek and David with 8x35s fast in the middle. We really got moving on these.
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| Hoka Stinson Miles: 3.25 | Saucony Ride Miles: 8.00 |
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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 |
| AM - Lifting session. 3x10 on bench and squats at a whopping 95 lbs, then 3x10 reps on lats. Stomach, back, and light hammy curls. Getting ripped.
PM - 10 miles with Carly the dog. I'd say easy pace but she sort of sets the pace. And it's not my easy pace. She pooped out some rope she apparently devoured yesterday. Maybe I'm glad I don't actually own her.
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| Ravenna 5 (grey) 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles with 8x200m on the track. I headed up to campus and did my loop through the Arboretum. I picked up a pair of NB LD5000s and used the 200s to try them out. They are much more aggressive than the Wire 3s and I'll need a bit more time in them, but the initial feel was very good.
My Achilles' were very sore in the spikes. I've been working hard to try to get this problem under control. Well, it is under control as I'm able to train without much pain, but I can't get them to heal up completely. The way they felt in the spikes I think it'll be best to stay out of them as much as possible. I usually like to train in spikes so that I'm used to the feel, but it looks like I'll need to hold off.
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| Hoka Stinson Miles: 3.25 | Saucony Ride Miles: 8.00 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - Work loop.
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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 |
| No run. I've come down with something nasty, so I'm taking today off.
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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 |
| Sick day #2.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop
PM - 10 miles down the Urb and Boulevard with Carly.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - Work loop (3.25)
PM - Took the night off for my wife's bday.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy with Tanner and Carly. We headed out the Urb to the 10 mile turnaround and then did a loop in the Happy Trails.
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| Ravenna 5 (grey) Miles: 13.00 |
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 8x200m hills, 4x200m on the track. No watch, I seem to have misplaced it. Mile pace effort on everything.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 1:53:00 in the Chuckanuts. I headed up Huckleberry and Raptor Ridge, then looped down Lost Lake and back home. Calling it 15 +/- .5.
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| Saucony Ride Miles: 15.00 |
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles down the Urb and Boulevard, 6 of it with Carly. She was dragging a lot more today, she seems to get timid or distracted in large crowds.
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| Brooks Ghost 6 (B) Miles: 10.00 | Hoka Stinson Miles: 3.25 |
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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 | 0.00 | 2.50 | 10.00 |
| Spring has officially come to Bellingham. The last few days have been about 60 degrees and sunny, and it's not likely to get too cold again. I work nights this week and took advantage of the sunshine by heading up to campus for a mile pace workout on the track.
The workout was 5x(200, 200, 400) with 2:1 time rests. I figured this being the first serious mile pace workout, I'd try for 67s and see how it went. I opened up the first 200 in 32.5 and thought it wasn't too bad, so I decided to see how long I could keep it up. It turned out to be just a hair harder than ideal, but I think the first workouts are just going to feel that way. I am stoked to be running 65 pace this early. Hopefully I can get back to PR shape by mid-April and have the rest of the season to get to faster times.
1 - 32.5, 32.5, 65.3
2 - 32.5, 33.8, 65.8
3 - 32.5, 32.5, 66.3
4 - 33.1, 31.8, 65.5
5 - 32.5, 32.5, 65.5
65.5 avg
Hit the gym at work and did my Weakling Circuit. Squats, bench, lats, calves, and a bit of stomach and back. With the squats I'm trying to get really deep and it's hitting muscles I am in desperate need of strenghtening.
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| Launch (Blue) Miles: 5.00 | Mizuno Ekiden 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I picked up the dog on my way to the Chuckanuts for an easy loop through Huckleberry. I didn't add on Salal as the extra distance of getting the dog was evidently going to make this long enough. Final time was 1:44:xx, but I'm calling it 13 instead of 14. I don't think I was as slow as 8:00 pace, but it's possible enough I don't want to overestimate. The 1000 foot climb to the top of Huckleberry completely wore out Carly, I guess we finally found out her limit. 9 miles of hills. I was pretty worn out myself, the track work and lifting yesterday destroyed my legs. Everything is sore from my butt down. Hurts to walk. I love this kind of pain.
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| Ravenna 5 (grey) Miles: 13.00 |
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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 |
| 8 very easy miles. I headed down the Urb towards Boulevard to keep it as flat as possible. I am unbelievably sore.
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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 | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| My coach had today's workout for tomorrow, but as I will be traveling tomorrow I felt a bump up would be appropriate. My muscle soreness has decreased in my hammies and calves somewhat, though the latter are still very tender. So I figured I'd warm up and see how I felt over the first repeat and postpone till tomorrow if I had to.
5 x cruise miles at tempo + 6x200m was planned, although I am going to postpone the 200s till tomorrow. Too much all at once, and I worry too much mile pace is going to damage my calves. I ran these at Padden and was pleasantly surprised when I came through the first quarter in 77, and half mile in 2:36. I was leaning heavily towards putting off the workout because my calves gave me a lot of grief on the warmup, especially the strides. But I finsihed the first rep in 5:15 and felt great and gave myself the green light for the rest.
The next 4 went by in 5:14, 5:15, 5:18, 5:15 for an overall average of 5:15. This is a big improvement considering I was struggling a month ago to hit a 5:26 average on the same course at night. Daylight obviously helps, but I think the effects of weight lifting might be showing up as well. My stride felt smooth and powerful, and I felt I could run this pace for a good while. I'm excited! I'm hoping to crack 15:00 much earlier this year, and based on this week I should be fairly close to being able to do it.
Added a light weight routine at work tonight. 2 sets of the usual plus a set of lunges.
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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 miles super easy around Richland. Home for the weekend to see my wife's nephew get baptized. It's been a long time since I ran this old route, and I am so happy I don't have to do it every week anymore. I don't know how I logged so many miles in this town.
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| Saucony Ride 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 |
| Same loop as yesterday minus a mile.
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| Saucony Ride Miles: 11.00 |
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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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop (3.25)
PM - Padden loop. I am very tired and took this run very easy. It seems last week was a bigger drain on me than I thought it would be, so I'm going to run a few less miles this week and take my easy runs easier than normal until I feel normal.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 (grey) Miles: 7.50 |
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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 | | 11.75 | 0.00 | 0.00 | 2.50 | 14.25 |
| AM - Work loop (3.25)
PM - Met at Klicks running store to meet up with Derek and Dave for our Tuesday night workout. We jogged up to campus and ran 4x200m hills by the health center and went up to the track for the meat of the workout. Derek was doing a different workout, but Dave and I hammered out 8x400m @ mile pace w/ 2:1 rests (1 lap or ~2:15 on my watch). Sam wanted me to take these a little easier than the mile pace stuff last week and hit 66s, so I did my best.
I started a little too easy and ran the first 2 in 67. After that I rattled off all 66s with two 65s mixed in. I felt in more control than last week but that 66 was too easy. This is good. I'm in a happy place heading into the season.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 4.00 | Asics Electro 33 Miles: 7.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy with the dog and Tanner.
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| Brooks Ghost 6 (B) Miles: 9.00 |
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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 | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| Went up to Padden for 6 miles at marathon pace. Goal was 5:45 pace for a flat course, I did 6:00 for the hillyness. I honestly didn't feel great in the legs so I had no desire to push the pace. Aerobically it felt only slightly harder than easy pace, but my legs are very tired. Soreness in the hip flexors, hips, and calves for the most part.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy on the Urb
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| Brooks Ghost 6 (B) Miles: 9.00 |
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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 | 4.00 | 12.00 |
| 5k workout at WWU today, 8x800 w/ 2:00 rests. I warmed up around Morning Loop and did strides and a few drills. Daniels VDOT tables say I should be hitting ~2:24s based on my tempo, but my faster speeds seem to take longer to catch up to tempo pace. I was apprehensive about hitting that pace, but decided to try and see how it went.
Results: 2:24, 2:26, 2:25, 2:24, 2:24, 2:24, 2:25, 72, 71.
The 6th and 7th reps were a little harder than they should've been. I knew I had one more in me but that it would be crossing the workout-effort threshold, so I split it in two. 60s rest between the 400s.
I'm quite pleased with the workout. It'll be awhile till I race, but it seems I'm ahead of last year and on track to crack 15 in the first try.
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| Launch (Blue) Miles: 5.50 | Mizuno Ekiden 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 | | 237.25 | 6.00 | 5.00 | 9.00 | 257.25 |
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| Brooks Ghost 6 (B) Miles: 38.00 | Hoka Stinson Miles: 32.50 | Saucony Ride Miles: 72.00 | Ravenna 5 (grey) Miles: 43.50 | Asics Electro 33 Miles: 17.00 | Launch (Blue) Miles: 10.50 | Mizuno Ekiden Miles: 15.50 | LunaRacer 3 Miles: 12.00 | NB 1400 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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