I am one with the levee and the levee with me

March 2021

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 48.00 Month: 134.20 Year: 1299.80
Mizuno Ekiden Lifetime Miles: 260.15
Streak 6 Lifetime Miles: 535.40
Boston 6 Lifetime Miles: 506.05
Flyknit Streaks Lifetime Miles: 313.05
Saucony Zealot 3 (green) Lifetime Miles: 520.60
Flyknit VFs Lifetime Miles: 72.00
Saucony Zealot 3 (green X 2) Lifetime Miles: 399.25
Nike Zoom Fly Lifetime Miles: 215.00
Saucony Ride Iso Lifetime Miles: 986.65
Saucony Ride Iso (grey 2) Lifetime Miles: 810.10
Reebok Run Fast Lifetime Miles: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
160.200.008.008.80177.00
Saucony Ride Iso (grey) Miles: 74.00Saucony Ride Iso (grey 2) Miles: 48.00Reebok Run Fast Miles: 33.00Flyknit Streaks Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy

Saucony Ride Iso (grey) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. Almost didn't get out, but I put in a few at least.

Saucony Ride Iso (grey 2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.001.9012.00

3 x 5 x 40s hill sprints again. Getting strong now, all day long now.

Reebok Run Fast Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Saucony Ride Iso (grey 2) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. Easing back in after my 4 days off. Felt pretty good.

Saucony Ride Iso (grey) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.001.209.00

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.

Reebok Run Fast Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Saucony Ride Iso (grey) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Saucony Ride Iso (grey 2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.000.5012.00

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.

Reebok Run Fast Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Saucony Ride Iso (grey) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.002.1011.00

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.

Saucony Ride Iso (grey 2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Saucony Ride Iso (grey 2) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Saucony Ride Iso (grey) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. I had a workout penciled in, but I'm still crazy sore from Friday. Giving it another day.

Saucony Ride Iso (grey 2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.002.6010.75

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.

Saucony Ride Iso (grey) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy. Slept in this morning and just trying to avoid a 0.

Saucony Ride Iso (grey 2) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Saucony Ride Iso (grey) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.004.000.5012.25

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.

Flyknit Streaks Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

Saucony Ride Iso (grey) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
160.200.008.008.80177.00
Saucony Ride Iso (grey) Miles: 74.00Saucony Ride Iso (grey 2) Miles: 48.00Reebok Run Fast Miles: 33.00Flyknit Streaks Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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