| 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 | | 191.90 | 0.00 | 9.90 | 6.50 | 208.30 |
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| Brooks Switch Miles: 160.30 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles out at Jump Off Joe hill. We just ran the 4 mile run to the base of the hill, 6:50ish pace overall. My legs felt tired and I tried to get the guys to take it easy, we've done a lot of hard runs this week. My body was telling me to rest, but it's hard to get these guys to go easy, they're very motivated. |
| 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 | | 38.00 | 0.00 | 0.00 | 0.00 | 38.00 |
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Okay, I didn't really run 38 miles today, but I don't remember the actual runs I did this week since I'm behind on my log. I was on the coast fishing for salmon (which, btw, was awesome. 20 salmon in 3 days' fishing is a new record.) But I know the total for the week was 38.
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| Brooks Switch Miles: 38.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Kamiakin XC 2-mile TT (2 Miles) 00:10:10, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| We ran a time trial on the opening XC course for this year. This is my first cross race since 2004, and the difference between road or track racing surprised me. In high school I used to lump racing of any kind into all the same category, but cross is completely different. Imagine that. The course record is 10:01, set by a kid who went on to run 9:10 for 3200m that spring. The 2nd fastest time was 10:36, run by another kid who ran a 4:14 1600m later that spring. So the course is fairly slow, running through deep grass, sand, uneven ground, sharp turns, and a couple of hills. We got out fairly fast, a pack of 5 or 6. I had hoped to do my job of pushing them, but they got out fast enough that I found myself in 3rd or 4th through the first quarter, 73 seconds. I continued to sit there, letting them push the pace through about 3/4 mile, passing 1/2 in 2:28. Approaching the mile, guys started falling off one by one till just me and Anthony were left. Anthony is only a sophomore, and he's going to be an incredible runner. I mean, he has super-star potential, it just remains to be seen just how much talent he has. He ran a 4:23, 9:31 1600m/3200m double as a freshman. Yeah. Anyway, I sat behind him, trying to pull up even with him, but he worked hard to keep me just a step or two behind. We went through the mile in 4:58, then slowed in the 3rd half, running through the majority of sand and sharp turns here. 1.5 was reached in 7:45 and I was still a step behind. At this point, I made a move to pull even, but he moved at just the same time and I remained 2 steps behind. Shortly after, I pulled even and continued to push the pace, but he matched me stride for stride. He cut me off around a corner, and I fell behind 2 steps again. Excellent move on his part, and I never regained the ground. We dashed up the final hill, and the steep downhill slingshot us into the final stretch. I came down the hill with awesome momentum, almost pulled even, but he began to kick hard. I maintained my momentum and sprinted but could not gain ground, and remained 2 steps behind through the finish. 10:09 to 10:10. The next 5 were not far behind. This team is going to be really good this season, things are coming together well. Anthony is the strong #1 now, but there are 3 others who can push him, and the top 5 scorers should be a fairly tight pack. I was happy with my run, considering my current mileage, but was surprised to be beat by Anthony. It's good to train with these guys, they're good enough to push me to some faster times. |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Brooks Switch Miles: 9.00 |
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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 |
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| Brooks Switch 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 | | 6.50 | 0.00 | 0.00 | 1.50 | 8.00 |
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Hill workout. 5x400m hill. Averaged 1:40, 1:37 fastest.
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| Brooks Switch 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Brooks Switch 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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10.3 miles, 6:39 average. Felt very relaxed.
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| Brooks Switch Miles: 10.30 |
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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 |
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| Brooks Switch 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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| | Race: |
Kamiakin XC TT (2.5 Miles) 00:13:06, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| Coach wanted this one run at a slower pace to get more of the guys bunched up together later in the race. He wanted 10:30 for two miles and then whatever we had for the last 800m. We had 6 guys within 30 seconds of each other, and 5:15 pace isn't all that slow a pace for this course. We stayed bunched through about 1.75 and then the others started to lose touch with the top 2 guys and me. We went through 2 in 10:42, a little off pace, and finished with a 2:24 final half. |
| 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 - 3 easy miles. PM - 8 miles easy with the team. |
| Brooks Switch 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy, mostly by myself. The team did speed drills and I sat them out (sprint stuff makes me injury prone). |
| Brooks Switch Miles: 9.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rested up today. I had a pretty severe allergy attack today that laid me out most of the evening. I felt awful and decided I could really use the rest. |
| 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 |
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The national high school rankings came out this week, and it's pretty exciting stuff for our team. All summer we've had our sights set on going after Ferris HS from Spokane and Jackson HS from the west side of the state. On paper we should be about even with these teams. Ferris is currently ranked #1 in the country and Jackson #13. The defending national champions, North Central, also from Spokane, are at #14. Of course, preseason rankings are spotty at best, but this team is good enough to run with those top two teams. The head coach said he got an information request form from the guys who do the rankings, but decided he didn't want his guys focused on rankings and didn't fill it out. Ferris and North Central are our second race of the season, and the guys are totally stoked for it. Anyway, 12 miles on my own today. Had a golf thingy with work so I missed the morning practice. Realized about halfway through that I had not been drinking nearly enough and finished severely dehydrated. The last 4 miles or so were not fun. Estimated pace at 6:45ish but rounding total mileage down to 12. 1:25:46 total time.
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| Brooks Switch 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 | | 7.80 | 0.00 | 3.20 | 0.00 | 11.00 |
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AM - Got myself up at 5 am to run an easy 3. PM - 3x3:00 repeats tonight, 2:00 rest, starting at 5:20 pace and working down to 4:45. Several of the guys were able to keep up, it was an awesome workout.
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| Brooks Switch Miles: 3.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 |
| 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 | 3.00 | 8.00 |
| 12 x 400m in a nearby park. The grass is long here, but it's slightly downhill and these run about the same as a track. 2:20 rest, which is a little high for me, but it's okay. First 8 in 67-72, the guys were begging to run faster, so Coach said to run 65, 64, 63, <62 on the last 4. I matched our top runner and #9 came through in 62. #10 in 60. I ran 60 on #11 and felt like I was standing still as 2 of our guys ran 55. Same with the last one. My hamstrings were sore for days afterwards... |
| Brooks Switch 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles easy.
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| Brooks Switch Miles: 9.00 |
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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 |
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8 miles easy.
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| Brooks Switch 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 | | 2.80 | 0.00 | 4.20 | 0.00 | 7.00 |
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6 x Carmichael hill. Long steep uphill goes to flat goes to long gradual downhill over one of the XC courses. Each one is about .7 miles. Started in 5:20 pace for entire rep, then worked down to 4:45 for final one.
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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 |
| PM 1 - Ran easy 5 with team after work. PM 2 - Ran easy 6 later on. Legs are tired. |
| Brooks Switch 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 | | 191.90 | 0.00 | 9.90 | 6.50 | 208.30 |
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| Brooks Switch Miles: 160.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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