| 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 | | 160.20 | 0.00 | 8.00 | 8.80 | 177.00 |
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| Saucony Ride Iso (grey) Miles: 74.00 | Saucony Ride Iso (grey 2) Miles: 48.00 | Reebok Run Fast Miles: 33.00 | Flyknit Streaks Miles: 12.25 |
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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 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Almost didn't get out, but I put in a few at least.
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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 | | 10.10 | 0.00 | 0.00 | 1.90 | 12.00 |
| 3 x 5 x 40s hill sprints again. Getting strong now, all day long now.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Things fell apart last week. Slept through my alarm Thursday and had a few bad nighs' sleep that knocked me out of the game Friday. Wife was out of town over the weekend, so running wasn't possible while watching the kids. Bit of a letdown.
Started this week out well with an easy 12.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Easing back in after my 4 days off. Felt pretty good.
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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 | | 7.80 | 0.00 | 0.00 | 1.20 | 9.00 |
| I had planned for another 3 x 5 x 40s hill sprints, but I only made it through 9 before my lower leg injury flared. I tried to stretch and start #10, but it was clear I was done for the day. Jogged home slow, and of course it all feels fine now.
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| Reebok Run Fast Miles: 9.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Saucony Ride Iso (grey) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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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 |
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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 |
| 4 x 1600m in 5:49, 5:50, 5:59, 5:55 (200m jog rests, ~90s)
4 x 200m in 35, 35, 34, 34 (200m jog rests, ~90s)
Forced myself to stay on my heels during the tempo stuff to preserve my injury. I don't like it.
Weight was down to 152 post-run. Best I've recorded so far, and 6 pounds under my high.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Saucony Ride Iso (grey) 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 | | 8.90 | 0.00 | 0.00 | 2.10 | 11.00 |
| Mile pace day.
4 x 200m (200m jog) + 6 x 300m (300m jog) + 4 x 200m (200m jog)
Took 400m jogs between sets.
33, 34, 34, 33
50, 50, 50, 49.9, 50, 50
33, 33, 33, 33
My speed is coming around, although this was about as much as I could handle. And I'm taking more rest than I would have at sea level. Weight was at 154 afterwards. With some consistency in miles I should see the tempo pace dropping as well.
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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 |
| | Add Comment |
| | 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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| Saucony Ride Iso (grey 2) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Saucony Ride Iso (grey) 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. I had a workout penciled in, but I'm still crazy sore from Friday. Giving it another day.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 2.60 | 10.75 |
| 5k pace day. Calves are still super sore from last week's work, so I wanted a low volume, low stress day with a little quality.
3 sets of 800/400/200 (400/200/200 rests) @ what my best guess of 5k pace is
2:36, 78, 39
2:39, 79, 40
2:37, 76, 38
Ran it in my old Brooks spikes. Probably went a little faster than true 5k pace, but I didn't feel particularly stressed so mission accomplished.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. Slept in this morning and just trying to avoid a 0.
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| Saucony Ride Iso (grey 2) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Saucony Ride Iso (grey) 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 | | 7.75 | 0.00 | 4.00 | 0.50 | 12.25 |
| 4 x 1600m @ tempo pace w/ 200m jog rest (5:36, 5:39, 5:40, 5:39)
4 x 200m @ mile pace w/ 200m jog rest (34.5, 33.9, 33.7, 33.5)
First big jump in tempo pace I've seen so far. Encouraging. The 5k pace stuff earlier this week actually felt close to 5k pace, so I figured I'd target 5:40s and see how it felt. All was done with a heel strike except the last 800 of the last rep. Form was suffering and needed a change to keep on pace.
Weighed in at 153.8 afterwards.
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| Flyknit Streaks Miles: 12.25 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. The baby has been sick the last couple days and it's been rough trying to get out. Bad sleep, slow run, but at least not a zero today.
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| Saucony Ride Iso (grey) 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 | | 160.20 | 0.00 | 8.00 | 8.80 | 177.00 |
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| Saucony Ride Iso (grey) Miles: 74.00 | Saucony Ride Iso (grey 2) Miles: 48.00 | Reebok Run Fast Miles: 33.00 | Flyknit Streaks Miles: 12.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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