| 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 | | 218.00 | 14.00 | 17.50 | 5.61 | 255.11 |
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| Launch 2 Miles: 92.60 | Ride 7 Blue Miles: 104.00 | LunaRacer 3 Miles: 37.00 | NB 1400 Miles: 14.80 |
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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
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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 |
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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. I had planned to do levee sprints, but a thunderstorm pushed me out. It was like a strobe light in the dark and it got a little too close for comfort to be up on top of the levee.
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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 | 1.00 | 6.00 |
| 8x40s levee sprints, otherwise an easy morning.
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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
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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 | | 5.50 | 0.00 | 4.00 | 0.50 | 10.00 |
| AM - 4x cruise miles. Again I didn't get out quite early enough, but it wasn't as hot today. A nice cool 80 F/75 dew point. 5:47, 5:37: 5:30, 5:36. Added 4x30s sprints. Aside from the 5:48, it was a nice bit of work; I think I just fell asleep a bit to begin with. The 3rd rep surprised me. I came through the half in 2:42 and didn't feel like I was working any harder, but then #4 was back to normal.
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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 - 8 easy
PM - 4 w/ Rylie
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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
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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 | | 4.50 | 0.00 | 3.50 | 0.00 | 8.00 |
| I'm feeling a little frustrated after this morning's workout. I was up at 4am to get a 4xcruise mile in on the levee. It started out okay with a 5:45 and 5:40, but I fell apart after that. 6:00 for #3 and I was 3:05 at halfway in #4 and called it quits. I felt fine through 2, but horrible after that. The humidity was higher than usual at 77 F dew point, and even though it was only 80-81 F air temp I think it was enough to overheat.
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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
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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
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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 | 3.11 | 15.11 |
| AM - First track workout in a good long while. I was excited to take advantage of the heavy rains that have cooled things off. I had 78 F w/ 71 dew point with a light rain, which would have sounded awful in a previous life but felt delightful this morning. I still sweat like a pig, I just didn't feel overheated.
5x1k. Wasn't sure what to expect since my tempos have been inconsistent. 3:16, 3:22, 3:22, 3:25, 3:29 -- it was much worse than even my lowest expectations. I was sharing the track with a very amateur HS club and was pushed to lane 3 on almost every turn, but these times were still very hard to accept.
If there's anything I've learned over the years, it's to not force my training. I really expected to be further along at this point, but I guess I just have to accept where I'm at and keep working. I'm still a little overweight (152 this morning), so I'll probably have to look at my diet (gasp) which is a first. Maybe all that fried chicken and Mt Dew is starting to work against me. My dad warned me his metabolism changed at 30, so perhaps my days of eating whatever I want are over.
PM - 4 easy.
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| NB 1400 Miles: 4.80 | Launch 2 Miles: 4.00 | Ride 7 Blue Miles: 6.00 |
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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 | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| I didn't get out for my morning run (thunderstorms) so I opted to run after church. The humidity is back with a vengeance. I planned a 10-12 miler, but after hitting 3 miles of this run with a tailwind in a 79 dew point, I was very much overheated. The rain kept teasing me like it was about to fall, but is just kept spitting every now and again. And I didn't quite make it out before dark to finish things off. Not a huge deal since this week will be a little higher volume as is; and honestly I think I needed a down day.
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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 - 6 miles easy. Even at easy pace this was hard to finish, and I'm not entirely sure why. I just felt awful. Humidity perhaps? Dew point was 79 F. When short easy runs become death marches, I start to worry a little bit. Did I break my body? It seems I'm having more and more days like this.
I'm resuming iron supplements in case I'm bordering anemia, and I've seen improvements from that in the past.
PM - 4 easy. Felt much better in this 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 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 | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM - I had 4xcruise mile @ tempo pace on the calendar, but conditions were 80 F / 80 dew point at 4:30 am and I've learned my lesson from trying to force a fast pace in that. So I slowed it to marathon pace. And it was still tough, but at least it was manageable. 6:16, 6:10, 6:07, 6:12. 1:00 rests.
PM - 4 easy
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| LunaRacer 3 Miles: 8.00 | Launch 2 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 6 easy
PM - 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 | | 9.40 | 0.00 | 5.00 | 0.00 | 14.40 |
| AM - 3 easy
PM - 2x2m + 1x1m (2:00 rest), 4x30s sprints
11:38 (5:46, 5:52), 11:44 (5:52, 5:52), 6:02
I've noticed I tend to feel best in the evenings, which I think is a result of the humidity dipping just a bit before sunset. Seemed to hold true tonight as I felt much better than the workout earlier this week. I had 3x2miles on the schedule, but my body very clearly told me "Too hot!" in the last half mile of #5, and I felt it was wise to listen. I stumbled through the last mile and it was very difficult.
Moving to 2 mile intervals was better than I expected it to be. I've lost a little more weight (151 for the last few days) so things are progressing.
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| LunaRacer 3 Miles: 11.00 | Ride 7 Blue 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 6 miles. I waited till after the Olympic marathon was over and got going at around 10:15. Conditions were terrible (88 F, 78 dew point) and I really struggled. I had the dreaded tailwind on the way home and it thrashed me. I might have slowed to 9:00 pace, and I took my temperature when I got home: 103.0 F. Remind me never to do this again.
PM - 6 miles easy. Better conditions, better run. I really feel yesterday's workout in my legs.
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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 - 6 easy.
PM - 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 | 0.00 | 0.00 | 1.00 | 6.00 |
| AM - 6 miles including 8x40s levee sprints. I felt fantastic today. Took a day off to take care of some things at home -- maybe I should go to an every-other-day training schedule.
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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 - 6 easy
PM - 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 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 | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| Workout: 6 mile tempo, 5 min rest, 4 mile tempo. All at somewhere between half and marathon pace.
I was about to say the weather was kind to me, but I just checked the conditions and they are about normal. 81-83 F, 76 dew point. There was cloud cover as well, so that's a bonus.
I opted to be nice to my legs and wore trainers. I've been having some pain in my left achilles and felt the pace would be too slow to justify flats anyway. I figured 6:15s would be a good target for this and set out with that in mind. First 6 in 37:57 for just under 6:20 pace. I felt okay but heavy by the end. I had a tailwind miles 3, 4 & 5 and my shoes filled up with sweat. After a 5:00 jog break I got going on the next 4 and slowed to 6:30 pace. 26:04. Again I felt okay but slowed down by my heavy feet.
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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 - 6 easy
PM - 4 stroller miles w/ the baby
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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
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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 | 5.00 | 0.00 | 10.00 |
| Tempo day. 5xcruise miles with the goal @ 1/2 pace. It was about 90°F w/ 76°F dew point, so I was hoping to be able to do 5:50 pace without overheating.
5:50, 6:03, 5:46, 5:51, 5:51
I'm very happy with this. I got a little overwhelmed by the heat on the 2nd rep, but I tried to just settle into the others and cruise without hammering. I thought I was toast after #4, but I managed to maintain pace through #5 without too much trouble.
Added 4x30s sprints afterwards.
About one more month until the weather breaks. I'm anxious to see how my paces are affected, but I wouldn't be surprised to see some significant time come off. If I can get back to 5:10s by the new year, that would be some great progress.
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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 | | 218.00 | 14.00 | 17.50 | 5.61 | 255.11 |
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| Launch 2 Miles: 92.60 | Ride 7 Blue Miles: 104.00 | LunaRacer 3 Miles: 37.00 | NB 1400 Miles: 14.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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