| 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 | | 181.60 | 0.00 | 14.00 | 6.40 | 202.00 |
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| Saucony Ride Iso (grey) Miles: 62.00 | Saucony Ride Iso (grey 2) Miles: 78.00 | Reebok Run Fast Miles: 57.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Ride Iso (grey) Miles: 4.00 |
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| 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
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| Saucony Ride Iso (grey 2) 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 Ride Iso (grey) 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 | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| I ran up to Woods Cross high and attempted 4 x 1600m @ T. I was hoping to average 5:45 and see how that felt. But it snowed last night and melted into a sheet of ice across the track. After the first one I shifted out to lane 6 which offered slightly better traction and turned it into 4 x 6:15 @ T effort. Figure I averaged around 6:05-6:10 pace and who knows what that's worth on a dry surface.
Afterwards added 4 x 35s sprints on the street.
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| Reebok Run Fast 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Saucony Ride Iso (grey 2) 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 easy
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| Saucony Ride Iso (grey) 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 | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 12 x 35s hill sprints. I was going to try for 15 reps, but I struggled to finish 12 as it was. Fitness still isn't great. I'm hanging around 157 lbs. Surprisingly I haven't lost any weight even with more volume.
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| Saucony Ride Iso (grey 2) Miles: 10.00 |
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| 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
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| Saucony Ride Iso (grey) 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. Skipped the morning run and squeezed in a short one in the evening.
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| Saucony Ride Iso (grey) 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 | | 7.50 | 0.00 | 4.00 | 0.50 | 12.00 |
| Tempo workout. 4 x 1600m @ T + 4 x 200m @ R.
5:41, 5:55, 6:10, 5:54 (200m jog)
34, 34, 34, 33 (200m jog)
Nothing glorious about this. The first rep I got out too fast (first lap in 79). I've done so many reps at 5:20 pace that it's hard to overcome the muscle memory. I was hurting pretty good already after #2, and was way too timid on #3.
These things happen on early workouts. There's a long hill to climb to get back to where I want to be, but it's only February. Plenty of time.
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| Reebok Run Fast 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 on the river trail, 7:19 avg.
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| Saucony Ride Iso (grey 2) 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off (planned)
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off (unplanned)
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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 | 2.00 | 11.00 |
| 4 x 200m (200m jog); 4 x 300m (300m jog); 4 x 200m (200m jog); 400m jog between sets
200s were 34s across the board
300s were 52s across the board
It was snowing, but the sidewalks were bare by my house. There was ~1 inch on the track but I cleared the start/finish lines and made little dashes down the lane 4 turn so I could have a gentler curve. Wore spikes and no slipping, even as the lane got more packed down and more snow fell.
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| Saucony Ride Iso (grey) 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 very slow in the snow.
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| Saucony Ride Iso (grey 2) 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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 3 x 1600m @ T in 5:49, 5:54, 5:58 (200m jog rest). I had a really crappy week in terms of consistency. I wanted 4 reps today, but I was totally gassed after 3, and the pace was creeping up.
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| Reebok Run Fast Miles: 10.00 |
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| 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
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| Saucony Ride Iso (grey 2) Miles: 12.00 |
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| 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 | | 9.10 | 0.00 | 0.00 | 1.90 | 11.00 |
| 3 x 5 x 40s hill sprints. Legs are coming around for the speed stuff. Just need to drop some weight.
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| Reebok Run Fast Miles: 11.00 |
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| 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
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| Saucony Ride Iso (grey 2) Miles: 12.00 |
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| 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. Legs feel pretty tired.
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| Saucony Ride Iso (grey) Miles: 12.00 |
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| 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 | | 8.50 | 0.00 | 3.00 | 0.50 | 12.00 |
| 3 x 1600m (200m slow jog, 90ish sec) all in 5:46
4 x 200m (200m slow jog) in 34, 33, 33, 33
I'm trying to transition my tempo runs to a heel strike because a forefoot strike seems to set off my lower leg injury at this pace. The transition really isn't going well. I'm just more efficient at this pace on my forefoot. In the middle of rep 2 I was starting to fall way off pace (90s 3rd lap) and I went onto my toes. Rattled off a 86 without trying harder. And then finished the last rep in 5:46 feeling in control. I'm not sure I have the patience to keep grinding on my heels.
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| Reebok Run Fast Miles: 12.00 |
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off
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| 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 | | 181.60 | 0.00 | 14.00 | 6.40 | 202.00 |
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| Saucony Ride Iso (grey) Miles: 62.00 | Saucony Ride Iso (grey 2) Miles: 78.00 | Reebok Run Fast Miles: 57.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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