| 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 | | 308.25 | 0.00 | 20.10 | 0.00 | 328.35 |
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| Brooks Ghost 6 (B) Miles: 82.50 | Hoka Stinson Miles: 26.25 | Ravenna 5 (grey) Miles: 78.00 | Saucony Ride Miles: 84.00 | Asics Electro 33 Miles: 18.50 | NB 1400 Miles: 28.10 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Tanner.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles easy. Ran up to campus, did drills and 6x110yd strides. Looped up and around Sehome and finished on Boulevard. 1:09:30.
PM - Work loop. 3.25
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| Hoka Stinson Miles: 3.25 | 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - Work loop (3.5)
PM - 10 down Boulevard. 1:09:45.
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Huckleberry to Salal loop. No watch.
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| Brooks Ghost 6 (B) Miles: 12.50 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Headed out to Whatcom Falls and did a loop of sorts around Big Rock Park for the extra. The watch had me at 1:54:50, estimated pace was 7:10, so I'm calling it 16 miles. I felt pretty good for 13 or so, the last 3 included the Jersey hill and I finished fairly wiped out. I'll be holding my mileage pretty consistent for a week or two before continuing to edge it up.
I weighed in at 135, which means I haven't gained any weight back since the food poisoning. Not sure if that's good or bad, but I've been eating like a pig and there's nothing else to do about it. Maybe I really was one stomach flu from my ideal weight.
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| Saucony Ride Miles: 16.00 |
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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 miles easy with Tanner. Stopped by campus for drills and 6xstrides.
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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 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Some Sundays have become impossible for a run between church and 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 12 miles, Huck and Salal, honest pace. For such a rainy place we have been getting some spectacular weather. I haven't got wet while running in a looong time. It was a balmy 80 degrees and sunny this morning. The Chuckanuts don't get any better.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles - headed up and around Sehome and stopped by the track for 6xstrides on the grass. Finished out around Boulevard. Bumped into Marty and chatted about future races and future plans. Good run.
PM - Work loop (3.25).
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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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM - Very easy 12 miles down the Urb. My hip/hip flexor/lower abdomen were really acting up. I imagine the strides yesterday aggravated it. I've got to figure out what's going on. On the plus side, the view over the bay was spectacular. 7:20-7:30 pace, no watch.
PM - Work loop, very easy (3.25).
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| Hoka Stinson Miles: 3.25 | Ravenna 5 (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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long run, headed out to Whatcom Falls. Did a small loop around the Arboretum on the way and did 2 loops around the pond at Whatcom. 2:02:40 on the watch, estimating 7:15 pace puts me at 17 miles. My core felt a little better today, but I still crashed and burned in the last couple miles. I don't feel myself entirely.
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| Brooks Ghost 6 (B) Miles: 17.00 |
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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 miles easy on the Urb. No watch, 7:20-7:30 pace.
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| 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 | 0.00 | 11.00 |
| 11 easy with Nanner. Headed down Boulevard and up to campus, Morning loop, then did a turf mile and drills/strides. Strides were excruciating, my butt problems are coming to a head, so to speak. It's some form of piriformis syndrome or sciatica, and it's gotten bad enough I'm finally going to go see someone. Grrr. Had major trouble accelerating past easy pace and it never loosened up.
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| Ravenna 5 (grey) Miles: 11.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. No noticeable tightness or pain in the piriformis area, perhaps the rolling out I did yesterday actually did something.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles easy. My best buddy Carly the dog is back in town for the day, so I picked her up a couple miles into my run. Headed down the Urb. I rolled my glutes on the massage ball on Saturday and this was the first run in awhile where I actually felt pretty good. No sciatic pain, better mobility in the hips. There just might be something to this massage ball rolling business.
PM - Work loop (3.25).
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| Brooks Ghost 6 (B) Miles: 10.00 | 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 | 3.00 | 0.00 | 11.00 |
| Headed out to the Urb for a short LT session. 3xmile w/ 1:00 rests, just easing back into workouts. I tried not to pay attention too much to the watch and listen more to my body. Splits were 5:22 (uphill), 5:30, 5:30). The first was too fast, the others a little too slow. It's a good place to start.
I tried out my Hyperspeeds for their first serious run and was very pleased. Warmed up and cooled down in them and they seem substantial enough for some distance but light enough to get moving.
Glutes were functional, right hip flexor was sore as usual.
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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 - 10 easy with Tanner. Padden horse trails.
PM - Work loop (3.25)
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run + 4x200m hills on the Arboretum.
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| Asics Electro 33 Miles: 9.50 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 mile Chuckanut run with Tanner. Headed down the Urb to the Fragrance Lake trail, connected to Cleator and then to the Lower Ridge trail. Ran Dan's Traverse, looped down Salal and back. About 2:15:00 for me.
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| Saucony Ride Miles: 18.00 |
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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, Padden horse trails to cap a good week of training. I probably should have done something more flat after yesterday's climbing, but I like to take advantage of this trail when it's dry. No watch, ~7:30 pace avg.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, bench and back on the Urb.
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| Brooks Ghost 6 (B) 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 | | 9.25 | 0.00 | 4.00 | 0.00 | 13.25 |
| AM - I want to spend the rest of my mornings this week fishing, so I moved up my workout day. 4x cruise miles at Padden (1:00 rests). 5:17, 5:18, 5:20, 5:20. This went way better than my workout last week, and I felt good throughout. The hip flexor/glute problems I've been having were non-existent, and my stride felt smooth. I was a few seconds fast on each one, but this was pretty close to the right pace.
PM - Work loop (3.25)
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| NB 1400 Miles: 10.00 | 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 on the Urb.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles only. Just one of those days with no time to run.
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| Asics Electro 33 Miles: 4.00 |
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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 |
| 11 easy with a few old teammates. Padden loop and then headed to campus for a turf mile and 6x strides.
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| Ravenna 5 (grey) Miles: 11.00 |
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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 on the Urb with Tanner and Juan.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, final run of the week before tomorrow's half. I realized today that my passport expired a few weeks ago, so I'm hoping I can still get across the border. There's no harm in trying.
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| Brooks Ghost 6 (B) 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: |
Scotiabank Vancouver Half (13.109 Miles) 01:13:11, Place overall: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
| First half is in the bag. I'll focus on the positives here since my overall feeling about the race was "Meh."
First of all, I think I'm going to like this distance once I'm in better shape/have a better feel for it. I'd rather face the slow burn.
I drove up to Vancouver the night before and stayed with my friend and sometimes training partner Dave. The border agents were very nice to let me through despite my expired passport. SIDE NOTE: Driving through Vancouver on a Saturday night is worse than any driving I've experienced.
I was slightly concerned last night when I um... didn't go #2, but the concern grew to worry when the streak continued this morning. After a 24 minutes jog nothing had shaken loose, and I ended up on the starting line expecting to explode halfway through the race. It is, shall we say, unusual for me to run much distance at all without my stomach having something to say about it. But my body behaved and I made it through problem free. Not only is this a default PR, I expect it to be my no-poo PR for a long time.
Temps were warm and muggy. 70s during the race and sunny. The first half was mostly shaded, but the second was under the sun. The course is pretty flat with a few rolling hills and net drop of ~80m. Starts at University of British Columbia (and I thought BYU's campus was big), and ends art Stanley Park, running mostly along the waterfront.
My general race plan was to start at 5:25-5:30 for the first 3 miles and ratchet the pace down as I felt comfortable with, hopefully sneaking into the 1:10 range. That went out the window right away as the first mile was 5:16 (slight downhill). It felt easy, so I wasn't worried. 2nd mile was 5:26 and 3rd 5:35 (slight uphill) and it all felt right. I was in a pack with the 2 lead women and a handful of other guys. I had a brief internal debate about drafting on women and found I wasn't above it. At the start they announced these girls had gone 31:40-something at Payton Jordan this year, so I figured I couldn't honestly hang with them for long in my current shape. Their early pace was perfect, though.
5k-10k had some rolling hills finishing in a big drop down to 10k. Around 6k they both threw down a strong surge and my prideful and competive side compelled me to follow. In retrospect that was stupid. I recall a couple of sub-5:20 miles, then a 5:06 down the long hill. I had 33:38 on my watch at 10k. I was still feeling good and thought I might have a 1:10 in me.
I took some water after 10k and found I am terrible and getting the cup to my mouth in stride. I think I dumped one on a volunteer. Hazard of the job? After that fiasco, I just dumped them on my head.
The first slight uphill after 10k told me differently. By 12k I was starting to struggle (40:15, which I think is a slight PR over Bloomsday). I told myself to hang on till 15k and see what happened, but the 2 women and the other guy in our pack slowly pulled away. Each uphill drained me quickly. I started to see 5:35, then 5:39, then 5:40 appearing on my watch. 10 miles was 54:30. I believe 11, 12, and 13 were 5:45, 6:00, 5:57 and I limped in the last 0.1. 20k was 1:09:0x, so roughly 35:30 for the 2nd 10k.
Positives: My first taste of the distance wasn't a complete disaster. I've got lots of room to grow. It's still early in my season, and once I start cranking out higher volume and workouts, I expect the fitness to come around nicely. I know what to expect the next time around and have a new respect for the distance. Also, the course was gorgeous. Couldn't have asked for better scenery than following the waterfront of Vancouver for 13 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile shuffle on the Urb. My legs hurt. No watch, but I'm sure I was over 8:00 pace.
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| Saucony Ride 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - Work loop
PM - 6 easy on the Urb.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 (grey) 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 | | 308.25 | 0.00 | 20.10 | 0.00 | 328.35 |
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| Brooks Ghost 6 (B) Miles: 82.50 | Hoka Stinson Miles: 26.25 | Ravenna 5 (grey) Miles: 78.00 | Saucony Ride Miles: 84.00 | Asics Electro 33 Miles: 18.50 | NB 1400 Miles: 28.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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