| 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 | | 286.00 | 7.00 | 0.00 | 10.00 | 303.00 |
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| Triumph 3 Miles: 111.00 | Saucony Zealot Miles: 83.00 | Lunaracer 3 Miles: 32.40 | Ride 10 Miles: 11.10 | Mizuno Ekiden Miles: 16.50 | Streak 6 Miles: 43.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. No watch.
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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 medium. 6:56 avg overall, last 10 in ~6:40. Started at 7:54 and worked down to <6:30.
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| Saucony Zealot 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 | | 10.40 | 0.00 | 0.00 | 2.00 | 12.40 |
| Levee sprints in a downpour. Thankfully there was little lightning, and the rain was mostly welcome. It was certainly nice to not have heat be my limiting factor today. 76°F air/76°F dew point.
2 sets of 8 x ~200m levee sprints. Ran 4 miles between sets. It was supposed to be medium effort rest, but medium ended up around 7:05 avg. I felt pretty strong throughout.
PM - Weights
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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 |
| AM - 10 recovery. I slept in and missed the pre-dawn hours. Had to cut the run a little short due to overheating.
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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 | | 18.60 | 0.00 | 0.00 | 0.00 | 18.60 |
| AM - 12 easy, 7:27 avg. I wanted to log a few miles close to 6:00 pace, but my body rejected that idea after a mile of moderate acceleration.
PM - 6 easy,7:29 avg.
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| Saucony Zealot Miles: 12.00 | Ride 10 Miles: 6.60 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 i n7:12 avg. Started slow and averaged around 7:05 for the last 11. Due to the humidity it felt like a moderate effort.
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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 | 2.00 | 18.00 |
| AM - City Park, typical hot/humid conditions. I warmed up 5 miles, then 8 x 40s sprints up the interstate overpass. 1 mile easy, then 8 x 200m at the track (200m rest) in 34.0, 33.6, 33.3, 32.8, 32.6, 32.4, 32.0, 32.1.
PM - 4.5 recovery. 8:22 avg.
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| Mizuno Ekiden Miles: 2.00 | Saucony Zealot Miles: 9.50 | Ride 10 Miles: 4.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. 7:42 avg.
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - 13 miles with 6 at 6:12 avg (6:20, 6:21, 6:13, 6:11, 6:06, 6:04). 6:52 avg for the run.
PM - 6 easy, 7:19 avg.
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| Triumph 3 Miles: 6.00 | Streak 6 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 7:27 avg.
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| Saucony Zealot 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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| | Race: |
NOTC City Park 2-mile (2 Miles) 00:10:00, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 2.00 | 18.00 |
| AM - 8 easy, no watch. 7:40 estimate.
PM - Headed to City Park for the next in NOTC's summer 2-mile series. This one was on pavement in City Park. Local Hero (LH) was there and my only goal for the race was to beat him. I wanted to take control of the race somewhere between 1.0 and 1.5 miles and build a gap so his kick couldn't reach me.
It was 81/76 air temp & dew point at race time according to Wunderground. It felt super swampy. We got out quick and I let LH build a little bit of a lead since he likes to start fast. I was surprised when all of that lead evaporated on the first set of curves as I hugged the tangents and he didn't. It almost felt like cheating. Around the next set of curves the same thing happened, and I found myself right on his shoulder very early on.
The pace didn't feel as hot as I expected. Around 3/4-mile I slipped into the lead and he didn't try to take it back. I kept the pace steady, and as we reached 1 mile I was surprised to see only 5:04 on my watch. We turned left and we had a half mile of straight before the next turn. I eased the intensity up a notch and kept it there through that stretch. Little by little I heard his footsteps fall back until there was only silence around me.
1.5 miles made another left and I cranked it up a little more. I reached a 1/4-mile to go and opened the throttle even more, making a final push in the last straightaway. I broke the tape about 13 seconds up on my rival. 4:56 for the last mile.
I'm not thrilled with the time, but I'm not reading into that in light of the humidity. Running a fun and successful race is what I wanted out of this, especially during a full week of training.
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| Mizuno Ekiden Miles: 4.50 | Triumph 3 Miles: 8.00 | Saucony Zealot 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, no watch. Maybe 7:30 avg. Adrenaline was still going from last night and I felt pretty good.
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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, no watch.
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| Saucony Zealot 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 | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| AM - City Park run. Warmed up 3, then 6 in 5:59 avg (6:03, 6:01, 6:03, 6:01, 5:53, 5:50). 1 mile easy, then 2 sets of 4 x 200m on the track with 600m between sets. Was a little sluggish, but got going eventually.
34.2, 34.3, 33.0, 33.0
32.6, 32.2, 32.8, 32.2
14 miles for the morning.
PM - 6 easy. 7:12 avg.
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| Mizuno Ekiden Miles: 2.00 | Triumph 3 Miles: 6.00 | Streak 6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, no watch.
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| Saucony Zealot 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 7:30 avg.
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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 | 2.00 | 18.00 |
| AM - Hill sprints day. 3 mile warmup, 8x200m levee sprints, 3 miles steady (~6:25 avg), 8x200m levee sprints, 2 mile steady cooldown (~6:25 avg). 6:56 avg for the run.
PM - 6 easy, 6:59 avg
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| Lunaracer 3 Miles: 12.00 | Streak 6 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM 12 easy, 7:32 avg.
PM 6 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. Had a little breakdown over summer running and took a few days off. I don't feel good about it, but it is what it is. Trying to get back on the horse.
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| Saucony Zealot 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 with 3 miles uptempo (6:20 --> 6:10).
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off
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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 with 4 x 30s strides.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
The Power Mile (1 Miles) 00:04:35, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| After my breakdown last week, I opted to treat this week as a continued taper going for the 1-mile road race Saturday night.
The race offers $250/$150/$100 in prize money, so I just wanted to land in the top-3. 4:30 is almost guaranteed money, and that was my preliminary goal. Weather was 90°F/78°F at race time. I don't think heat is much of a handicap for the mile, but it was an especially swampy evening. It rained an hour before the race, and moisture hung so heavy that the air looked full of thick smog.
With 3 U-turns and another 90° turn going into the final 100m, the course was not designed for speed. I tempered my time goal when I saw the layout and opted to just try to compete. I got out well with the lead pack. My local rival was in the mix with a few HS'ers and another guy I didn't recognize. 33 at 1/8, 66 at 1/4 with the first U-turn. Felt fine. Another U-turn and then 1/2-mile in 2:16. Slowed way down but still in the midst of the pack. My rival had been leading, but he dropped back and the unknown shot to the lead. A couple HS'ers chased him and another older guy I didn't know. I tried to put my foot on the gas but found I was already red-lining.
Another U-turn and 3/4-mile in 3:25. Tried to find more speed but found I was tightening up. My rival took off and I couldn't match, so I focused on the other guys in front of me. Took the 90° turn to the finish, and had the older unknown within reach. I put the pedal to the floor, saw my vision go hazy as acid flooded my body. I ran down the one guy but came up well short of the others. Splits of 66, 70, 69, 70.
It was a FUN race. I'm impressed with the local club for putting on such a great and competitive event. Unfortunately I go to 3-6 against my rival, who finished 2nd, and I've got to even that score. The winner was 4:28 and 3rd place 4:32. It's quite possible my lapse in mental fortitude a week ago cost me the fitness to finish in the money, and I have to live with that. On the plus side, I'm fairly pleased with where my fitness is at this point in time. We're now 25 weeks from Houston, and I'm rolling right into the marathon build in better shape than I usually start a training cycle.
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| Mizuno Ekiden 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 medium in 7:06 avg. Started at 8:10 and worked down to 6:40.
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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 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with 4 miles at marathon pace. The pace felt a little too hot by mile 3 and I had to back off a little. Maybe overheated a bit. 5:57, 5:48, 5:52, 5:58. Added 4 x strides and averaged 6:54 for the run.
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| Saucony Zealot 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 | | 286.00 | 7.00 | 0.00 | 10.00 | 303.00 |
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| Triumph 3 Miles: 111.00 | Saucony Zealot Miles: 83.00 | Lunaracer 3 Miles: 32.40 | Ride 10 Miles: 11.10 | Mizuno Ekiden Miles: 16.50 | Streak 6 Miles: 43.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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