| 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 | | 226.00 | 6.00 | 0.00 | 19.05 | 251.05 |
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| Hoka Stinson Miles: 40.50 | Saucony Ride Miles: 98.50 | Ravenna 5 (grey) Miles: 27.50 | Brooks Ghost 6 (B) Miles: 35.00 | Mizuno Ekiden Miles: 12.00 | Asics Electro 33 Miles: 10.50 | LunaRacer 3 Miles: 13.00 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - Work loop.
PM - Chuckanut loop on the bike. I pushed it a lot harder this time and only managed 0.5 mph faster. Felt pretty wiped out after. 32.3 miles, 18.7 mph, 1890 ft elevation. 1:43:52 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 32 mile loop on the bike. I went a little easier, so it was closer to 1:50:00 total time. But a couple spokes broke during the ride, so I guess I'm done cycling until I can get those fixed.
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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 | 0.00 | 0.00 | 7.50 |
| Easy loop around Padden with Tanner.
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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 | 0.00 | 8.00 |
| 8 easy on the Urb.
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| Ravenna 5 (grey) 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - Work loop.
PM - Ran down Boulevard with Erica on the bike. Nice day.
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| Hoka Stinson Miles: 3.50 | 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 | | 10.50 | 0.00 | 0.00 | 1.00 | 11.50 |
| Tried a short workout on the track of 8x200m. I kept it easy since this is mostly to test my knee and see how it would respond. I ran the first 5 in 34, then 33, 33, 32. I was happy that running faster felt easy. My knee was a little irritated for a day or so after, but it handled it pretty well. I'm feeling confident about running some longer workouts.
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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.
PM - Bench, 5 miles.
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| Brooks Ghost 6 (B) Miles: 5.00 | Hoka Stinson Miles: 3.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - Work loop.
PM - Cali, 7 miles.
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| Hoka Stinson Miles: 3.50 | Saucony Ride Miles: 7.00 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 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 | | 6.50 | 0.00 | 0.00 | 1.86 | 8.36 |
| This was my 2nd partial workout of the week. I ran up to WWU's track and rattled off 3x1k in 3:01 apiece. It felt pretty good, my knee is definitely okay. I can tell this is faster than my current 5k pace, but it felt good to run fast.
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| Mizuno Ekiden Miles: 3.00 | Saucony Ride 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. I picked up Carly and did a few with her as well.
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - Work loop.
PM - Easy 8.
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| Brooks Ghost 6 (B) Miles: 8.00 | Hoka Stinson Miles: 3.50 |
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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 | | 10.00 | 0.00 | 0.00 | 3.11 | 13.11 |
| AM - Work loop.
PM - 5x1k on the track. 3:03, 3:03, 3:04, 3:05, 3:03. The last one was a bit of a struggle, but hey it's the first full workout back on the track. And it wasn't terrible. So I'll take it.
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| Hoka Stinson Miles: 3.50 | Mizuno Ekiden Miles: 4.00 | Saucony Ride 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - Work loop.
PM - Easy 7.
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| Hoka Stinson Miles: 3.50 | Saucony Ride Miles: 7.00 |
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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 | 0.00 | 8.50 |
| AM - Work loop.
PM - Bench and back for an easy 5.
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| Hoka Stinson Miles: 3.50 | 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Only 2 miles at lunch with a coworker. Decided a little rest wouldn't hurt things.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Fun with the Fuzz 5k (3.107 Miles) 00:15:40, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.11 | 10.11 |
| Fun race today, not much to report, so I'll keep it short. I won this race last year, but it's only a matter of time before word of the prize money would spread. I know I'm not in peak shape, but I was hoping to finesse out a win if nobody too fast showed up, but we ended up with a <14:00 guy. Another friend was there who's gone under 15 this year, so the 3 of us ran in a pack for about 2 miles before the fast guy took off. I found I wasn't hurting too bad, but when the pace picked up I couldn't pick it up with them. I felt sluggish in my arms and I couldn't get my turnover going. I nabbed $50 for 3rd place and am looking forward to getting my fitness back to 100%.
Tim invited me out for a ride after and I couldn't worm my way out of it. So I did 32ish miles with him and Sean. I'm not very experienced, so they were nice enough to let me draft off them. After a leisurely warmup we cruised around the Chuckanut/Colony Rd loop. The last few miles were all uphill, and I think I found my workout threshold for the day. I felt I could barely make it.
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| Mizuno Ekiden Miles: 5.00 | Saucony Ride Miles: 7.00 |
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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 pretty steady miles in the Chuckanuts with Tanner.
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| Brooks Ghost 6 (B) 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - Work loop.
PM - 10 miles with my wife on the bike. She kept telling me to mush, so I think we were going a little quicker than normal. I felt tired, anyway. Best day we've had so far, upper 60s and sunny.
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| Hoka Stinson Miles: 3.50 | 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 | | 7.25 | 0.00 | 0.00 | 3.11 | 10.36 |
| Met up with Derek at Klicks and headed up to Western for 5x1k with 3:00 rests.
I'm really feeling the work from this weekend, so I wasn't sure how I'd feel. Lots of muscle soreness and fatigue. After the full warmup, I managed to click off 3:04, 3:03, 3:03, 3:01, 3:01. No strain, I felt I could run 2 more, aside from feeling sore in the calves.
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| Ravenna 5 (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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with Tanner.
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| Ravenna 5 (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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| | Race: |
WWU Vernachia 5k (3.107 Miles) 00:15:24, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.11 | 12.11 |
| Track 5k, one of the few opportunities I'm going to get this year due to my work schedule. Ike paced again this year and my plan was to go out at the back of the lead pack and get towed along as far as I could go. I was hoping to run 15:10-15:20.
The pace off the back of the pack was quicker than I expected, but it felt totally fine. I was dead on 15:00 pace right from the gun, 2:59 at 1k, 4:49 at 1600m, and I was starting to think I might be able to run right around 15:00. I felt the pace slow after 1600 and decided to wait until 6 laps to go before making any moves.
At 6 laps in, one of the favorites fell and I had to nearly stop to avoid stepping on him. After that, all of a sudden the race felt hard. I got to 3200m in 9:42 (I think....) and from there I slowly started to die and I don't remember my splits. With 2 laps to go I remember thinking "Great 2:30 will get me under 15:20," but I did not run 2:30. There must have been a couple of awful laps in there, because I crossed the finish line in 15:24. I was flogging myself for the last mile trying to get more out, but I just couldn't.
I don't mind running off my goal times when I can get everything out of myself, and I felt I at least did that. Maybe with better pacing I could have shaved several seconds off, but under these circumstances, when I'm not anywhere close to PR shape, I'd rather just go for it and see what happens.
It was a great day for a few old teammates who got themselves well under 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Easy loop around Padden.
PM - Work loop.
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| Hoka Stinson Miles: 3.50 | Ravenna 5 (grey) Miles: 7.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around the horse trails at Padden.
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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 | | 7.75 | 0.00 | 0.00 | 3.75 | 11.50 |
| Had a great workout on the track today. 5k pace for 2x1200m, 2x1000m, 2x800m w/ 1:1 time rests.
I felt smooth and controlled despite a stiff breeze on the homestretch, and ran my reps in
3:36, 3:37, 3:00.8, 2:59.9, 2:23.9, 2:22.
Despite the race this weekend, I'm sure sub-15 is right around the corner.
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| Asics Electro 33 Miles: 5.50 |
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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 | 6.00 | 0.00 | 0.00 | 13.00 |
| After postponing my 5k workout to yesterday, I'm holding to the rest of the week's schedule and ran a 6 mile marathon-pace tempo today. It's not a stressful run, so I figured it would be fine to do back-to-back. I headed out to Cali on the Urb and settled into 5:50 pace. Very uneventful, aside from running into the smelliest hippie I have yet to encounter in Bellingham. I could literally smell BO from 100 yards back. It was really something. The dip in the 3rd/4th miles slowed me down as usual, but I upped the tempo slightly on the last two miles and finished in 35:07, right on the nose of what I wanted to do.
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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 | | 226.00 | 6.00 | 0.00 | 19.05 | 251.05 |
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| Hoka Stinson Miles: 40.50 | Saucony Ride Miles: 98.50 | Ravenna 5 (grey) Miles: 27.50 | Brooks Ghost 6 (B) Miles: 35.00 | Mizuno Ekiden Miles: 12.00 | Asics Electro 33 Miles: 10.50 | LunaRacer 3 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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