| 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 | | 282.50 | 7.80 | 29.40 | 3.00 | 322.70 |
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| Vapor (Black) Miles: 103.50 | Vapor (Red) Miles: 125.00 | LunaRacer Miles: 40.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Huckleberry loop, 1100-1200 ft climb into the Chuckanuts. I ran down the backside of Huckleberry and looped from Salal onto the Lost Lake trail and back, added a couple loops around the track to make it 12. |
| Vapor (Black) 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 just outside of Naches. A bunch of friends and I rented a cabin up here for the weekend, I ran a beautiful 90 minute run up the forest service road just outside. The road quickly turned to ice and snow. There was a 100+ head herd of elk feeding in the valley (being fed, apparently the DFW feeds the elk around here in the winter). They spooked when they saw me and stampeded alongside me, then across the road just in front of me. Very cool. They did the same thing when I came back, I came within 30 yards of them as they crossed the road. Big animals. |
| Vapor (Black) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile loop around Padded. My left knee has been giving me a little grief over the weekend, so I took things pretty easy. Slapped on the knee sleeve, and it felt good during the run. | |
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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 |
| Headed into the Chuckanuts for a nice long, hilly run. Ran up Huckleberry, then up and along Chuckanut Ridge. 1400 ft climb in all. 14 miles total. | |
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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. | |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Whatcom run, easy 10.5 |
| Vapor (Black) Miles: 10.50 |
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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 | | 7.00 | 0.00 | 5.20 | 0.00 | 12.20 |
| 2 loops around Padden for a hilly tempo. 5.2 miles total. 29:57 total time for 5:45 overall pace. First loop in 15:08, second in 14:49. My legs felt sluggish, but overall I felt pretty good. | |
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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 |
| Out-and-back 12 mile run from my apartment through Boulevard Park and Fairhaven. Just under 84 min for total time. | |
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
| Took it easy today with a nice 5-miler out and around Cornwall. | |
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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 super easy on the Urb. The right side of my throat is swelling up.... I think I may be getting sick. |
| Vapor (Black) 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 | | 7.00 | 7.80 | 0.00 | 0.00 | 14.80 |
| I ran to Padden and ran a 3-loop tempo at 6:00 pace for a total of 7.8 miles. The wind was howling and the lovely Bellingham rain falling, and my legs and arms started to feel heavy towards the end, but otherwise it felt very controlled. My knees and other body parts are holding up, other than a slight ache in my right knee. | |
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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 out to Whatcom, then part of Morning Loop to make it 12. |
| Vapor (Black) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden. |
| Vapor (Black) 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 | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| 4 mile tempo on the Urb. My pace was all over the place. I feel fat. I need to diet. Too much cookie dough and pop. My goal was to start out in 5:20-5:25 and ratchet the pace down to 5:15 for the last 2 miles. I started in 5:24 (good), but it felt hard the whole way. Then I slowed to 5:35 (bad), turned around, ran 5:42 (double bad), and closed in 5:26 (on the fence). 22:08 final time. Does that add up? Nope, I think there was an extra second devoted to slowing my larger-than-normal mass in order to pull a 180 change of directions. Avg pace 5:32. I supposed that's in line with my other tempos, though. I just really want to be in racing shape now! I'm weighing in at 152-154 these days, which is waaaayyy over my old racing weight of 140. The last two cross seasons I've been at 144. I've got a tub of Tollhouse waiting for me in the freezer..... I know I don't have the self-control to leave it untouched, but I couldn't bear throwing it in the trash. This is a dilemma. | |
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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 from my apt. Same run as last Saturday, but less people out and about thanks to the rain. | |
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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 with Tanner from the Donovan. The sun was out for a change. |
| Vapor (Black) 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 | 5.20 | 0.00 | 13.20 |
| Met up with Dylan at 1111 and ran out to Padden for a two-loop tempo. Almost the identical run that I did alone a little while back, except it felt much, much better this time. 5.2 miles total in 30:02, first loop in 15:15, second in 14:47. ~5:45 average. |
| 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 down Connelly and out on the Urb. 8x100m strides when I got back. Also did core today, which I need to include in my week more regularly. |
| Vapor (Black) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 easy around Padden. | |
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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 | 0.00 | 8.00 | 0.00 | 13.00 |
| Tempo today. Warmed up from the school out to the Urb, then tempo'd 8 miles back to my apartment. I lost my watch, so I don't know my time or pace but it was at or just under 6:00. |
| 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 from my apartment. Erica came along on her bike to keep me company. | |
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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. | |
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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 |
| Home for spring break. 12 easy on my old Badger Mt route. |
| Vapor (Black) 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 | 5.00 | 0.00 | 13.00 |
| 5 mile tempo on the Columbia River trail on my old route I marked off. My marks are wearing off, but the paint is still visible. This was supposed to be 6 miles, but I got a little carried away in the middle miles and found myself pushing the limits of tempo pace, so I cut it short. Mile splits as follows, 180 turnaround every 2 miles: 5:32, 5:26, 5:23, 5:32, 5:28. 27:20 final time. |
| 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 on the Richland loop. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 11 miles easy, super easy workout on the track. 8x200m w/ 200m jogging rests. 35, 36, 33, 33, 32, 31, 31, 31, 32. I have neglected the shorter speed stuff in recent years. This felt uncomfortable. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Spring Break Open 3k (1.86 Miles) 00:09:07 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| This was far from the rust-buster race I was hoping for. I doubted my fitness and raced timidly for 5 laps in 2nd place off the leader. The pace was nothing special, we came through 1600m in 4:46, and slowed to 6:00 through 2k, and then the pace picked up and I caved rather than try to test myself and go with it. The winner ran 8:50, I slowed to 76s over the last 1k. | |
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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 |
| 15 mile long run out to Whatcom falls from my place. | |
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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 | | 282.50 | 7.80 | 29.40 | 3.00 | 322.70 |
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| Vapor (Black) Miles: 103.50 | Vapor (Red) Miles: 125.00 | LunaRacer Miles: 40.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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