| 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 | | 176.25 | 0.00 | 10.00 | 7.25 | 193.50 |
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| Hoka Stinson Miles: 33.00 | Saucony Ride Miles: 69.50 | Brooks Ghost 6 (B) Miles: 30.00 | Ravenna 5 (grey) Miles: 17.00 | LunaRacer 3 Miles: 27.00 | Asics Electro 33 Miles: 5.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, scheduled day 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop
PM - 10 miles with the dog down the Urb.
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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 | | 11.00 | 0.00 | 0.00 | 3.25 | 14.25 |
| AM - Work loop
PM - 2x200m hill, 10x400m, one mile jog, 4x200m. Mile pace with 2:1 time rests.
Warmed up with Sam and Dave. The hills were little more than a couple of strides, then we headed to the track and changed into spikes.
I ran the first 5 in an average of 66.5 and the second 5 in 65.7. In control. Took the mile jog then ran the last 4 200s in 33.0 avg.
Another solid workout. Money in the bank. Until next time...
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| Brooks Ghost 6 (B) Miles: 5.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy with Tanner & the dog on the Urb.
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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.
PM - Padden horse trails with Tanner. 10 easy.
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - Work loop
PM - Short on time, squeezed in a 7 miler on the Urb.
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| Brooks Ghost 6 (B) Miles: 7.00 | 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 | | 8.00 | 0.00 | 5.00 | 1.00 | 14.00 |
| Tempo day. Started with 4x35s repeats, then 3-mile tempo, 3:00 rests, 2xcruise mile w/ 1:00 rest. Finished with 4x30s sprint.
I felt really good. 3 miler in 15:56 (5:18, 5:17, 5:21 including turnaround), cruise miles in 5:17/5:18. Didn't feel like I was pushing too hard, though the pace did feel faster than I expected. The Urb tends to run slow, so perhaps that's all it was. Good day of work.
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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 |
| 1:52 in the Chuckanuts for 15 miles. I ran up Huckleberry to Raptor Ridge and straight back down.
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - Urb run with Carly.
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| Brooks Ghost 6 (B) Miles: 8.00 | 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 | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| Mile pace workout at WWU, 6x(200, 200, 400) w/ 2:1 time rests.
I warmed up with Dave and Derek, and Dave and I did the same workout while Derek did his own. I felt terrible on the first set, going 33, 32, 67.0, my legs just seemed heavy and unresponsive. I considered stopping and picking it up tomorrow, but the next set felt much better.
After that I ran 65 pace on everything except one 200 that crept up to 33. I'm pretty satisfied with today's work. Dave is improving as well, he dogged me closely on most of the reps.
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| Asics Electro 33 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 with Carly.
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| Brooks Ghost 6 (B) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 easy on the Urb with the puppy.
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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 | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| Had a rough workout today. I was scheduled for a 4 mile tempo w/ 2xcruise miles, but I fell off pace in the second mile and altered it to 2xmile tempo w/ 2xcruise half miles. It was blustery today, but I don't get hit by much wind on the Urb. Maybe 10 mph tops.
I started at Cali on the Urb after along warmup. I loosened up on the strides and felt okay in the first mile going 2:39/5:20. I felt myself slow in the second mile and couldn't do anything about it without pushing outside of tempo effort. Came through 2 miles in 10:49 (5:29) and made the call to change things up. 2:00 rest and got back at it. 2nd 2 mile in 10:39, so at least I stayed on pace.
I planned to do the cruise miles, but started the first on the uphill stretch into the wind but came through half in 2:47 feeling completely exhausted. I stopped, took 30 seconds to decide what to do, and turned around for a 2:38 downhill with-the-wind effort and elected to call it a day.
I'm surprised to have a bad workout. Tuesday was a heavy day for me, but I've taken it pretty easy since then. My right hip area has been really sore this week, but I felt more fatigue than anything. I ran it in the morning, maybe my body objected? Who knows.
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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 |
| I'm writing this a week and a half late... mostly out of depression and not wanting to look at how much training I'm missing. I had an accident with my friend's dog just after I picked her up for a nice long run on the Urb. She got her leash wrapped around a trail marker and I got yanked off my feet, landing hard on the medial side of my right knee on a concrete surface. At first I was sure I'd torn something from how severe the pain was, but the swelling and pain subsided quickly with ice and ibuprofin. I self-diagnosed it as a minor MCL sprain and have been treating it as such.
Silly how small decisions can lead to major consequences. Carly has gotten herself wrapped on those posts before, but she was the one to get yanked, and she's learned to be wary of them. I knew that, but I still ran within a few inches of the post, which allowed her to get nervous and get the leash wrapped. Before I could react I was in the air.
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| Ravenna 5 (grey) 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| After a few days of rehab I attempted a short run. My knee felt surprisingly good, but every so often I'd get a sharp pain in the medial side. I decided to keep it short and stay off my feet a couple more days.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile running (pain free!) and 90 minutes of cycling. Cycling covered 26 miles and ~2000 ft elevation gain, average speed of 17 mph. I have no idea what is good for cycling, but I don't think this was particularly impressive. I miss running. On the plus side, I think I maintained a pretty high level of intensity, I'd say considerably harder than my standard 90 min 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles running, 75 minutes biking (~22 miles, 18 mph average, 500 ft elevation). My knee is coming along. Aside from slight patelar irritation from the cycling I couldn't feel anything off about my stride. I think I'll cautiously increase the mileage from here and continue cycling to fill in the gaps. I biked along the bay front towards the Indian reservation and turned around at the Nooksack. I did a little maintenance on the bike afterwards, we'll see if there's any improvement in speed. I feel like I'm underachieving.
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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 |
| 5 miles running, no pain. I wanted to get out on the bike, but I had some car trouble that needed tending to.
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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 |
| Easy 5. Added 25 minutes of hard elliptical at work. I started with 15 minutes hard that got my HR up to 160, then decided I'd be happier doing intervals, so I took one minute easy, then 2 on, 1 off till I reached 25. HR hit 160 during intervals, dropped to 148 in between. I'm hoping that approximated VO2 max work.
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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. My knee was a little sore today, so I opted to let it rest.
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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 | 0.00 | 0.00 | 7.00 |
| Big aerobic day. I had plenty of free time so I opted for a long ride followed by my longest run so far since the injury. I headed south past Lake Samish and connected over to Chuckanut drive. Took the scenic route back up to Bellingham and then back home. 32 miles, 1:46:41, the Garmin had me at 18.2 average speed with 1814 ft elevation gain. I wonder how this correlates to running. I took my pulse at 150 bpm a couple of times on the flats of the ride, and I know it went higher on uphills. The downhills I pedal hard and I never quite reach the capacity of the bike (32 mph is my fastest so far), so it should be similar effort to the flats. 100 minutes of 150 bpm work seems like it ought to be 1:1 with running as far as aerobic development goes. I'm usually 130-140 bpm on a run.
I took a few hours to relax and wait for my wife to finish work, then she hopped on her bike and I ran with her up to California for an easy 7 miles. My knee has been improving overall, but I still have a little soreness and stiffness. It's not affecting the easy running, but I don't think I'm ready to try a harder effort until I've given it more 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Work loop + a little
PM - 5 easy on the Urb. Bench and back.
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| Hoka Stinson Miles: 3.50 | Ravenna 5 (grey) Miles: 5.00 |
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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 | 0.00 | 0.00 | 8.50 |
| AM - Work loop
PM - 5 miles Urb.
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| Hoka Stinson Miles: 3.50 | Saucony Ride Miles: 5.00 |
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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 | | 176.25 | 0.00 | 10.00 | 7.25 | 193.50 |
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| Hoka Stinson Miles: 33.00 | Saucony Ride Miles: 69.50 | Brooks Ghost 6 (B) Miles: 30.00 | Ravenna 5 (grey) Miles: 17.00 | LunaRacer 3 Miles: 27.00 | Asics Electro 33 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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