| 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 | | 277.20 | 26.20 | 8.00 | 10.00 | 321.40 |
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| Saucony Zealot 3 (green) Miles: 120.60 | Flyknit VFs Miles: 37.50 | Peg 35s Miles: 81.00 | Boston 6 Miles: 46.80 | Mizuno Ekiden Miles: 11.50 | Flyknit Streaks Miles: 24.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| New shoes. 10 easy with some short pickups to test the hammy. Everything felt good.
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| Saucony Zealot 3 (green) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tested out the hammy, hip, and new Vaporflys with a 5 mile uptempo portion on my run this morning. 6:05, 6:10, 6:05, 5:58, 5:45. Hammy felt great. Right hip hasn't progressed and is starting to worry me. Undecided on the Vaporflys.
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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 in 6:55 avg.
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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 easy. Slept in this morning due to cold and snuck in a shorter run this evening.
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| Saucony Zealot 3 (green) 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 with 8 @ 6:08 avg.
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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. A little sore from yesterday.
Lifted in the PM. Only 2 sets each with 95-115lbs on squat, deadlift, bench, with 2 sets of pullups.
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| Saucony Zealot 3 (green) 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy.
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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 easy
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| Saucony Zealot 3 (green) 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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| | Race: |
Rock n Roll New Orleans Marathon (26.2 Miles) 02:37:24, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 26.20 | 0.00 | 0.00 | 27.50 |
| I ran the local RnR marathon with the goal of using it as a supported quality long run and hitting roughly 6:00. Secondary goal to win a little cash. I was not trying to race, but wanted to leave myself in good enough condition to start some quality sessions by the end of this week. I averaged ~5:55 for most of the first half, dropping down to 5:50 with a small group I latched onto.
After the courses split at 12.5, I saw that 1st was only about a minute up. I was dumb and got competitive and went after him. 13-19 were around 5:45 avg and I narrowed the gap to 10-15s before he caught sight of me. He put on a surge and by mile 20 had widened the gap to 22s. My legs were telling me I was at race effort, and I finally realized it would destroy me for a couple weeks to try to beat him. His surge said he was feeling good enough to do battle, and honestly I'm not sure I was in good enough shape to beat him if I'd tried. I'm not in the same shape I was 3 weeks ago. I let go at 20. I held 6:00 for a couple miles until I got a glimpse of 3rd place. He was well over a mile back, giving me a big cushion to just jog it in. I haven't looked at splits yet, but I think I averaged around 6:30 from there to the finish. I finished in 2:37:23. 1st place finished strong to nearly break 2:33. 3rd was 2:47. $250 prize for 2nd will help with travel costs later this year.
The race allowed the "elite" runners (deserving of quotes as I was the only one of the elite entries to show) to bring 2 water bottles for the course. Had to try it out and enjoyed having my own fluids for at least part of the race. Though 12 oz was a bit much for the mile 17 bottle.... a little heavy for tired arms.
Vaporflys felt nice. The legs are beat but not nearly as bad as they could have been. I'll take the rest of this week as recovery and see if I can get in a quality session on Saturday or Sunday.
The hip has improved all week with proper stretching and it wasn't bothered by the race at all. Hamstring has continued to be 100%.
Ritz won the HM in 61:2x, edging out Emmanuel Bett. Looks to be rounding into pretty good shape. I lined up near him at the start and enjoyed seeing one of my running idols in the flesh. The course doubled back early, and I saw Ritz and Bett go by when they were near 10k. Bett had about 10m on him, and I thought that was too big a gap for a fast HM. But the old man knows what he's doing.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile shuffle. Quads are beat, but I think they'll come back to me fairly quickly. Everything else (hip/hamstring) feels just fine. I'll probably lose a toenail, though. Had the VFs laced a little too loose.
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| Saucony Zealot 3 (green) Miles: 2.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile shuffle, just under 9:00 average.
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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 - 10 easy, normal easy pace. Quads are still quite sore but otherwise the legs are feeling pretty good. Think I'm on track for resuming workouts this weekend.
PM - 4 easy
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| Saucony Zealot 3 (green) Miles: 14.00 |
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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. Better every day. Felt beat by mile 9 but my legs are holding up pretty well.
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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 in 7:27 avg.
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| Saucony Zealot 3 (green) 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 | | 13.60 | 0.00 | 0.00 | 3.40 | 17.00 |
| AM - Track workout. 3 x (800, 400, 200), 2min/1min/30s rests, 6 x 200, 1:00 rests
2:29.0, 74.8, 36.5
2:27.9, 73.9, 36.7
2:27.6, 73.1, 38.1
34.2, 33.8, 33.8, 33.8, 34.0, 33.7
Designed to be low-stress prep for more intense work to come. Mission accomplished.
PM - 4 easy
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| Mizuno Ekiden Miles: 4.50 | Boston 6 Miles: 8.50 | Peg 35s Miles: 4.00 |
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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 | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| City Loop with some of the city boys from Audobon. Honest pace after a few slower miles. 7:03 average.
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| Saucony Zealot 3 (green) Miles: 12.60 |
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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 | | 11.30 | 0.00 | 0.00 | 1.00 | 12.30 |
| AM - 4 easy
PM - My parents are visiting and I had the day off, so I was able to get out during the kids' naps. 8 x 200m sprints on the levee. Really pushed them, but kept it under control. Focus on form.
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| Boston 6 Miles: 8.30 | Peg 35s Miles: 4.00 |
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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. Windy morning, but I felt really good. Calves are sore from Saturday's track work, but my legs had more pop than I've felt in awhile.
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| Saucony Zealot 3 (green) 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 | | 8.25 | 0.00 | 3.00 | 0.75 | 12.00 |
| Attempted a 4-mile tempo on the levee. The wind was up from the south (~15 mph), so I'd get a favorable cross wind the first 2 miles and then direct headwind the second 2 miles.
5:29, 5:35, 6:11 (17:15)
I didn't feel great to start, but turning into the wind totally zapped me so I stopped at 3. Jogged a mile recovery and then did 6 x 35s fast.
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| Flyknit Streaks 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy
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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. My left calf tweaked about 10 miles in.... I stopped briefly to stretch and massage it, and I finished no problem. It feels a little sore now. My calves have been sore and tight recently, but I've taken care to massage and stretch them before every run.
Maybe I'm getting to the age where I pull muscles easily. That's a really sad thought. If this is a pull, it would be the 4th in the last 9 months.
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| Saucony Zealot 3 (green) 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 | | 14.90 | 0.00 | 0.00 | 4.10 | 19.00 |
| AM - Track workout. 5 x 1000m @ 5k pace + 4 x 400m @ mile pace. 400m jog, 2:15-2:30 rests between 1ks & 400s, 600m jog after ks (~3:30).
3:05, 3:08, 3:03, 3:04, 3:06
68.2, 67.9, 67.6, 67.0
It was 76F + 71F dew point, which is just stupid in February. Windy as well. I'd be happy with these times in good conditions, so I'm pretty pleased with my fitness at this point. I need to work on pacing these 5k reps, though. I have a tendency to come through the first 400m in 71-72, which I'm not quite in shape for yet. The bouncy rep times were due to trying to get the starting effort more even.... which had mixed results.
PM - Added 6 easy on the levee.
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| Mizuno Ekiden Miles: 7.00 | Boston 6 Miles: 6.00 | Peg 35s 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 in the easy to recovery range. Very windy this morning.
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| Saucony Zealot 3 (green) 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - 10 easy. Took my dad fishing for a few hours off a bridge in the gulf. He hooked a monster that broke his 40 lb line after a 10 min fight. Current estimate is a 30-40 lb fish. I'm sure that will grow over time.
PM - 6 easy
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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 | | 7.25 | 0.00 | 4.00 | 0.75 | 12.00 |
| 4 mile tempo + 6 x 35s sprints. I got a break from the wind this morning and had to take advantage. I ran it as an out-and-back to get equal doses of the light breeze.
21:23 - 5:23, 5:26, 5:20 (including 180), 5:14
Felt GREAT. I really got rolling in the last 2 miles and just let it go. Think I could have held 5:15 for a couple more.
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| Flyknit Streaks 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy
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| Saucony Zealot 3 (green) 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 | 1.00 | 0.00 | 12.00 |
| 12 with a simple 5 x 1:00 on/off fartlek at roughly 10k effort. Just keeping the pump primed to race on Saturday.
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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 | | 277.20 | 26.20 | 8.00 | 10.00 | 321.40 |
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| Saucony Zealot 3 (green) Miles: 120.60 | Flyknit VFs Miles: 37.50 | Peg 35s Miles: 81.00 | Boston 6 Miles: 46.80 | Mizuno Ekiden Miles: 11.50 | Flyknit Streaks Miles: 24.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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