| 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 | | 240.50 | 0.00 | 12.00 | 9.73 | 262.23 |
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| LunaRacer 3 Miles: 34.00 | Mizuno Ekiden Miles: 18.00 | Hoka Stinson Miles: 42.50 | Saucony Ride 8 Miles: 93.25 | Brooks Ghost 6 (B) Miles: 74.50 |
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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 | 2.00 | 12.00 |
| Showed up at the WWU track for mile pace day to find a guy who looked an awful lot like Chris Derrick smashing a series of sub-60 quarters. I can't be sure who it was, but the guy was fast.
For my own workout, I did 4x200m, 6x400m at mile pace w/ 2:1 timed active recoveries. Times were: 32, 33, 32, 33, 67, 67, 67, 66, 67, 67. My legs felt heavy and I couldn't break out of the 67 groove. Perhaps the higher volume week put some garbage in my legs? Or maybe it was too close to my long run. Either way it was frustrating, but I'm practicing patience and just letting my body do what it can. There's plenty of time still for improvement.
Update: Turns out it was Chris Derrick, apparently he's in town. Cool sharing the track with him.
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| LunaRacer 3 Miles: 8.00 | Mizuno Ekiden 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles easy on the Urb.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 6.50 | 0.00 | 6.00 | 0.00 | 12.50 |
| I drove down to Ilwaco, WA late last night to join my family for some salmon fishing. I managed to get a couple hours of sleep, fished all day, then broke out for this run. I headed out of Ft. Canby state park and took a trail up towards Long Beach. I used my Garmin for splits and ran 6x1 cruise miles @ tempo pace with 1:00 rests (counted in my head since the Garmin doesn't have a split timer). The path was very twisty/turny with small rolling hills -- not ideal for fast times. I felt great and managed to hit the splits I was looking for: 5:17 for the first, with the rest at 5:20.
Ran a slow cooldown back to the campsite.
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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 |
| No run. We got done fishing early today and I drove back to Bellingham. I'm wiped out. Decided I can make this a down week and get some rest.
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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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop (3.25)
PM - 7.5 around Padden.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - I drove down to Seattle to run with Dylan. Tanner came with us. Ran to the Arboretum and UW campus and back. Nice day and good company.
PM - Work loop (3.25)
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 Miles: 12.75 |
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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 | 2.00 | 8.50 |
| Mile pace day at the WWU track. Warmed up 3 miles, did some drills and a couple strides and I was ready to go. I saw Chris Derrick doing his 400s in lane 3 last week, and I have no idea why it never dawned on me to do that. Wider turns means less stress on my groin. So I did them in lane 3 and it was so much better.
Last week I averaged 67.5 and was planning to do my first 4 at that pace and see if I could crank it down from there. But I started in 66.3 and felt great. So I continued and I averaged 66.5 on the first 6 and still felt peppy. I upped the pace on the last 2 for 65.1 and 65.2 and finished feeling like I had more in the tank. Finally. My speed is coming around.
Ran straight home for an easy 1.5 mile cooldown.
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| Brooks Ghost 6 (B) Miles: 4.50 | Mizuno Ekiden 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM - 1:25:30 on Boulevard, Happy Trails, and the Urb with Tanner.
PM - Work loop.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 10.75 | 0.00 | 6.00 | 0.00 | 16.75 |
| AM - Work loop.
PM - 3 mile tempo (3:00 rest), 3x cruise mile (1:00 rest).
I ran 16:03 (5:18, 5:23, 5:22 including 180), 5:22, 5:24, 5:17.
I feel asleep a little on miles 4 and 5, but otherwise this was a solid workout.
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| LunaRacer 3 Miles: 13.50 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 2:01:xx with Tanner. Connector loop, we ran to Padden up to Galbraith and down through Whatcom Falls. This run was absolutely terrible start to finish. I am quite fatigued from yesterday and cut the run down to 16 miles from the targeted 18.
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| Brooks Ghost 6 (B) 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 easy. We're in New Orleans house hunting and my time for running has been limited. Got my first taste of treadmill running in the hotel.
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| Saucony Ride 8 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. 1:29:50 total time.
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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 | | 9.75 | 0.00 | 0.00 | 2.00 | 11.75 |
| AM - Work loop
PM - 8x400m on the track. Tanner helped on the final 200m of each one. 2:00 rests.
65.7, 65.7, 66.8, 65.7, 64.4, 65.7, 64.4, 64.4
I've been seeing nice improvements in this workout. I'm happy to see the 64s again, and I hope this will translate into faster paces all around.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 4.00 | Saucony Ride 8 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 | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM - Work loop.
PM - 14 miles with Tanner in the Chuckanuts. We ran Salal to Chuckanut Ridge to Huckleberry and back. Parked at the Vet. 1:46 on the watch for me.
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| Brooks Ghost 6 (B) Miles: 14.00 | 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 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 | | 10.00 | 0.00 | 0.00 | 3.73 | 13.73 |
| AM - Work loop (3.25)
PM - 6x1000m on the track. I started sluggish and felt tired from the week's work so far, but realized I wasn't feeling too bad after #2 and figured I'd better give it a better shot.
3:05, 3:07, 3:04, 3:02, 3:00, 3:00
Glad I didn't pack it in like I was thinking about after that 3:07.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 6.00 | Saucony Ride 8 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. Spending the weekend in Idaho and got a nice slow recovery run in around Lake Coeur d'Alene. 7:40 average.
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| Brooks Ghost 6 (B) 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 | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| I got behind on my log and don't remember exactly what I did. Total was around 50. No workouts this week, just recovery. I was lazy though, my target was 80 miles.
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| Brooks Ghost 6 (B) Miles: 20.00 | Hoka Stinson Miles: 10.00 | Saucony Ride 8 Miles: 20.00 |
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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 |
| Tanner and I have been talking about running Skyline Divide by Mt. Baker for months now, and this was our last chance. Do or die. We did despite overcast skies and rain. It was stunning anyway.
After driving to the trailhead (elev 4300 ft) the trail immediately climbs to 5800 ft on the steepest switchbacks I've ever seen. In places it made more sense to walk. The climb was worth it as the ridge opens up to some dramatic scenery of Baker and the surrounding hills. We got lost at one point, but the trail was amazing and I wish I had spent more time up here.
Google images of Skyline Divide:
https://www.google.com/search?q=skyline+divide&biw=1457&bih=975&source=lnms&tbm=isch&sa=X&ved=0CAYQ_AUoAWoVChMIyZO58efgxwIV1ICSCh1eLgpx
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| Saucony Ride 8 Miles: 12.00 |
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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 | | 240.50 | 0.00 | 12.00 | 9.73 | 262.23 |
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| LunaRacer 3 Miles: 34.00 | Mizuno Ekiden Miles: 18.00 | Hoka Stinson Miles: 42.50 | Saucony Ride 8 Miles: 93.25 | Brooks Ghost 6 (B) Miles: 74.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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