I am one with the levee and the levee with me

Lilac Bloomsday 12k

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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: 0.00 Month: 0.00 Year: 1036.70
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: 862.05
Saucony Ride Iso (grey 2) Lifetime Miles: 671.60
Reebok Run Fast Lifetime Miles: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
120.050.000.007.46127.51
Nike Lunar Racer Miles: 14.46Switch 3 Miles: 113.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Worked this morning till it got too windy (it's been blowing a steady 15-20mph for the last week, grrrr). Made my last minute preparations and headed up to Spokane.

After registering and eating, I headed back out of town to find myself a campsite. I was hoping to stay with a buddy but it fell through, so I found myself under the stars tonight. I loved it. I'll probably do this more often, I just need to get myself a little more gear.

It was pretty late by the time I got camp set up, so I headed out with my flashlight onto the lonely wooded road that ran by the lake. Creepy. Don't think I'll ever do this again. 

Nike Lunar Racer Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Lilac Bloomsday 12k (7.46 Miles) 00:40:20, Place overall: 40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.007.4610.46

It's intimidating to find yourself in a room full of people with names like Korir and Kiptoo. Kinda like you don't belong. 

But's that's where I found myself this morning. I submitted an entry to get included in the elite field at this year's race, they just said you had to have a shot at placing in the top 50, so I made my case and they accepted. But I definitely felt out of place in that little room by the start line. I did make the top 50, so I guess it was justified.

The race did not go as well as I'd hoped. I hoped that I'd be rid of whatever is in my chest by now, but it hasn't gone away. This is my second round of antibiotics, what's going on? 

In any case, I ran my race under the assumption that my body was 100%, so going through the first two miles in 5:08 and 5:06 (long downhill from about 1.5 to 2.0) felt perfect. My legs felt responsive and I felt confident I'd maintain a 5:10 average the rest of the way. It wasn't to be. 

Mile 3 climbs about 100 feet in elevation through a series of rolling hills and I came through in 5:35 (15:49) which seemed acceptable for the hill climb. But from there to the finish I couldn't get myself out of the 5:30 zone. Mile 4 continued the rolling hills but the altitude changed little, and I only managed 5:25 (21:14). At this point couple runners caught up to me and I managed to latch on to one, and we went back and forth for a couple miles, which helped. It's funny, I recognized him from his stride as Jesse Fayant, a guy who used to dominate Washington distance in high school. He was the same grade as Chris Lukezic, and the races between the two were epic. Jesse won state XC over Chris, then lost the state 1600m title to him. When the 3200m rolled around, the two ran stride for stride, closing the last lap in 57 thanks to a 27 second final 200m and Jesse managed to edge him at the line. Obviously his training isn't where it could be, but all this was running through my mind as we were running together.

Mile 5 lost considerable altitude before beginning the ascent up the Doomsday Hill, and should have been at least 5:00, but my watch had me at 26:49, another 5:35. This was incredibly frustrating: my body told me I was running 5:10 pace effort but I just wasn't producing. I can only chalk it up to my breathing issues. My chest was noticeably tight at this point, but regardless I was still positive my effort was equal to 5:10 miles. 

The climb up the hill was not bad. My runs up Jump Off Joe have paid off as I climbed mile 6 (141 foot gain) in 5:38 (32:27). Jesse dropped here and I didn't see him till the finish. A group of runners came way, way back and I nearly caught them. I set myself to catching them as we crested the hill, but again I ran into a block at around 5:30 pace. I swear up and down it was 5:10, but the watch doesn't lie. I finished mile 7 in 5:30 (37:57) and those runners had quietly slipped away. I passed a clock that I assume was set at the 10k, my watch reading 33:36.

The finish was very cool. The crowd thickened from mile 7 on, until we turned onto the final downhill stretch to the finish. Thankfully it was downhill and I managed a decent kick down the last quarter mile or so, stopping my watch at 40:20.

Very cool race to do despite the frustrations. I'm looking forward to doing it again in future years. I was planning to race at the UW this coming Saturday but think I'll skip it to let my body get back into balance.

Nike Lunar Racer Miles: 10.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ferocious recovery. Those are the two words that describe my run today, the former referring to the wind and latter my goal for the run. By the end I felt a little closer to thrashed than recovered. We got  steady 20-30mph winds today with gusts up over 50. Every trash can I passed was toppled over, contents spilled and scattered and its lid lying some distance away as if saying "We're really sorry. We tried...."

Legs are very sore. I'm making it a goal to be more diligent about my stretching and core workouts, which I've been very lazy about. Finished up with 30 reps on my stomach workout... I'll be feeling it tomorrow.

Switch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - Easy 8 miles. I took another step towards my goal of eating healthier: I ate oatmeal for breakfast. Willingly. And I put bananas in it. I believe this marks the official end of my childhood.

On a positive note, my chest feels like it's clearing. My breathing felt much better. I'm still coughing up stuff now and then, but easy breathing is a good sign.

PM - Easy 4

Switch 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Woke up bright and early at 5:30 for an easy 8. 57:07

Switch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM - My work start moved to 7am, so it's gonna be a lot of early mornings. I rolled over and closed my eyes when the alarm went off but remembered how nice my evening run would be if I didn't have to smash in 90 minutes, so rolled out and got it done. Easy 4.

PM - Headed over to the high school meet right after work. It was a thing of beauty. The boys went 4:17, 4:22, 4:22, 4:23 in the 1600m, then followed up with 9:40, 9:44, 9:46 off a 5:00 first half in the 3200m. Big things are happening over there. Anthony is getting scary... the head coach taped his double from a meet last week where he went 4:25/9:26. Splits in the 1600m were 2:20/2:05. Also clocked his last 100m in the 3200m by video at 12.6. That's not a typo. He was down by 10m with 100m and pulled it out of somewhere to win by 2 secs. The guys keep me humble.

9.5 miles with warmups, cool downs, and an easy 50 minutes down a canal.

Switch 3 Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - Easy 4

PM - Easy 8 

Switch 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

Ran around Richland today from my apartment. Headed down the usual river trail, planning to do a 2hr out an back but just continued around on the bike path up the bypass highway. The whole loop was about 90 minutes, so I tacked on 30 at the end to finish at 2:00:00. Compared to the last 2hr run, my pace was much quicker and I felt quite a bit better. I started feeling a little shaky with about 15 minutes left, compared to 45 minutes on the last one. Good stuff.

The not-so-good stuff is that I've developed a jarring pain in my knee. It didn't prevent me from striding normally, but every so often it would shoot a sharp pain. Stretched and iced when I got back, I'll have to work on it hard this week.

Switch 3 Miles: 16.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Well, things are a little worse in the knee. Think I'll have to take a little downtime, try to get it up to speed.

4 easy miles this morning, had to hobble the last minute or so.

Switch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Just working over my legs and icing the knee to try to get this thing taken care of. I don't think work is helping... too much walking under load. Anyway, this is what I get for getting complacent about my stretching. It's the same injury as I had last summer, as far as I can tell.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

HS district meet tonight at Richland. The sophomore class is going to be very tough in the coming years, with 1600m times as of tonight of 4:17, 4:23, 4:36, 4:40. Throw in 2 varsity XC freshman that goofed around with soccer this spring instead of doing track, and the team is looking good for at least another 2 years.

And let me give a huge shout out to Philerooski who, for whatever reason, is refusing to blog his progression (the harassment isn't going to stop, Phil. Get on it!!!!) He lowered his 1600m time by 5 seconds last night to 4:36. He's a sophomore. Chopped a grand total of 19 seconds, I believe, off his 1600 this season alone. Then doubled up in the 3200 for a 3 second pr of 10:10. 4:36 is pretty serious stuff, I sense some major domination for this sophomore class in the years to come.

If all goes as planned, I'm not going to be in town by the time the XC season rolls around, but when you see guys who work this hard and love the sport this much, it almost makes you want to do anything you can to be a part of it. The 2 seasons I've had the chance to work with these guys has been life changing in many ways. I joined up with them last summer hoping to impart of my vast store of running knowledge to their benefit (I know, right?), but I think I've learned a lot more about the sport from them and their experiences than I could ever hope to give back. I watch them run and feel like I'm watching true talent. It's beautiful. I remember hearing that Pre quote, "Some people create with brush and paints...", you know the one, and thinking "That's weird, running as art?" But tonight was one of those rare times I've watched a race and seen it as a thing of beauty, a creation of genius that goes beyond my own understanding.

Anyways, that may seem a little dramatic, but I really don't have words to describe what it was like to watch Anthony Armstrong demolish some of the best guys in the state in both the 1600 and 3200 and then watch the rest of the team come in close on his heels, several of them running giant prs. I think there are at least 8 or 9 guys on the team who could go on and do some cool things in college, but Anthony is a special case. It takes your breath away to watch a 16-year old read a race with flawless instinct, get himself into the correct position for his kick, and time it perfectly. The 1600 turned out to be very tactical, going through halfway in 2:14. Next lap was 66, and Cummings, his main competitor, put down the hammer. Anthony waited till 200 to go and accelerated past him, made Cummings' fastest sprint look slow as he cruised a 26 last 200 for a 57 final lap. 2:03 final 800m.

The 3200 was similar, the first half in 4:46. Cummings' teammate was fresh, a 9:19 guy,  took the lead with 800 to go and gave it everything he had. He figured the only way to beat Anthony was from farther out, but it didn't work. Anthony shadowed him about 5m back, pulled even with 300 to go, did his final acceleration with 200 to go and put 5 seconds on him between there and the finish. 4:33 final 1600m. 61 last lap. 

Anyway, enough of that. I need to get myself healthy. I remembered today that a Cho Pat strap made a huge difference last year, so I'm going to put that on and see what happens. I did the warmups and cool-downs with the guys yesterday and there didn't seem to be much improvement. 

Switch 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Went to the high school regional meet. 3 easy miles in warmups, knee isn't 100% but feeling much better, the running didn't aggravate it so hopefully I can keep doing a little more each day as it continues to heal.

Some great races tonight. Anthony ran 9:13 with 4:42, 4:31 splits, running a 58.6 last lap, getting edged at the tape by Adam Thorne. Very exciting race. Austin ran another solid time with ridiculous splits in 9:40. I think Evan kind of shut down mentally for this one. It's his final race and he's not planning to run in college (despite running 9:16 last year at state), so it kind of turned into a "what's the point?" race and he jogged a 9:49. Charles made the final in the 800m. 

Switch 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Second day of regionals, I pulled in 31 minutes of warmup/cooldown running. The knee is still doing well.

Thorne was obviously shocked by Anthony's finishing speed last night, he took out the mile in a 61 sec first lap and ran the kick out of everybody. I don't think Anthony was ready for a hard early pace after such a grueling 3200m and he kinda shut down. Came through 1200m in 8th place, looking like he was going to completely give up before kicking the last 150m to come within 5m of qualifying, 4:19 final time. He didn't realize it till later but he'd still have qualified if he'd started the kick about 100m sooner as the lead pack was fading fast. 

Switch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

15 minutes easy. Cut it short for the knee. Still working it over.

Switch 3 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 at about 6:30 pace. Noticeably less pain today.

Switch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Switch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Drove up for state meet. Anthony handled the fast pace in the 3200m pretty well, closing his last lap in 60sec to move from 8th to 3rd and finish in 9:07. 4:31/4:36, first positive split race of the year.

Switch 3 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy on the Burke in Seattle. Knee feeling much better, stretching is obviously working. Should be 100% soon.

Switch 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Took a break from the state meet to check out St. Martin's in Lacey. Turns out I have a year of eligibility left and the coach there offered me some money to come compete for them. Ran 5 miles around the campus, checking out the running trails. There were signs everywhere warning about a cougar that's been in the area and not to run alone. Spent the run imagining how I'd defend myself if it pounced on me. I think I could take one.

Ran another 3 with Anthony when we got back into town. 

Switch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Anthony wanted to do an easy 30 so I joined up with him. Ran about 6:40 pace.

Switch 3 Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
120.050.000.007.46127.51
Nike Lunar Racer Miles: 14.46Switch 3 Miles: 113.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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