| 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 | | 307.00 | 25.00 | 13.00 | 9.00 | 354.00 |
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| Launch 3 (black) Miles: 89.00 | Launch 3 Miles: 42.50 | Ride 9 Miles: 132.50 | Lunaracer 3 Miles: 27.00 |
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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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 x levee sprints (~40s).
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| Launch 3 (black) 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 8 easy
PM - 5 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 | 6.00 | 0.00 | 0.00 | 12.00 |
| AM - 6 mile MP tempo, starting at 6:00 pace and dropping down the last 2 miles. The temps were cool! 74F/73F dew point, and it was drizzling when I left the house. It was breezy, about 10 mph sustained, but I'm happy to take it with the cooler weather. It's a rare treat in August.
There was a little lightning over the city right at first, but it was infrequent and many miles away. I hit mile 1 in 6:01 and mile 2 in 6:07. Just as I was approaching it, the bridge got struck by a flash that seemed to fill the entire sky overhead. I was at my turnaround and was happy to head the other direction. I made mile 3 in 6:08, and then things started to get crazy. First the rain hit. I was instantly soaked. The wind was in my face and I was getting lashed by the rain, and I couldn't see much. Then the lightning intensified. The thunderhead seemed to move directly overhead, and flashes were frequent and intense and CLOSE. It was surreal. I thought it wise to get to lower ground, so I ran down the levee to the adjacent road and followed that as long as possible. I missed my 4-mile split.
I hit the end of the road and stopped. I had to either get back on the levee or try to wait out the storm, and it was a 3/4 mile stretch before I could get off the levee again. There seemed to be a break in the lightning, so I made a run for it. It seemed like no sooner had I made the decision before there was just flash after flash after flash. Up close and in my face, hardly any time between strikes and booms. Adrenaline pumping, I made it to the other end and dropped down to the road. 5:45 for mile 5.
I could enjoy the scene a little better from lower ground, but I still kept my foot on the gas. The storm continued, but I made mile 6 in 5:35 for an average pace of 5:57. The tempo finished at my front door and I didn't bother with a cooldown and headed striaght inside. 35:42 final time.
PM - 4 easy w/ Rylie.
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| Launch 3 (black) 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 7.5 super easy with a friend who was in town. I met him on St. Charles and we ran down the trolley tracks, did a loop of Audobon Park and ran back. I added a mile from there. First time on this run and it was pretty cool. Also first run in my new Rides -- there is no shoe I love more than these at the moment.
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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 | 1.50 | 14.50 |
| AM - R-pace session at City Park. 4x200m, 2x400m, 4x200, all 2:1 timed rests.
First 4x200m: 32.8-34.1
2x400m: 66.9, 67.5
Last 4x200m: 33.2-33.8
I'm starting a gradual buildup in volume for the Saturday session. The 400s hurt a lot, and I'm looking forward to embracing more of the same. It was super muggy at 80F air/ 78F dew point. I couldn't help being amazed at how much sweat my body is capable of producing. I was running in lane 3, and by the end of the session it looked like a rain cloud had done a lap around the track.
PM - 4 easy to cap off a great week of training.
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| Launch 3 Miles: 4.00 | Launch 3 (black) 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, 7:32 avg. I felt a little worn out and didn't push the pace. My right hip was complaining a bit, I'll have to keep an eye on that.
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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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| Launch 3 (black) 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 | 6.00 | 0.00 | 0.00 | 14.00 |
| AM - 6 mile MP tempo, goal was first 4 at 6:00, last 2 at 5:45.
Splits: 6:04, 5:56, 6:00, 6:00, 5:46, 5:43
2 x 35s sprints
2 mile warmup, 1 down
Uneventful compared to last week, considering there was no lightning. Conditions were about the same as they've been, 79F air and 76F dew point. My shoes and socks were saturated just after 3 miles.
PM - 5 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Launch 3 (black) 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 | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| AM - 3 x 1 cruise miles w/ 1:00 rests @ threshold pace. Since it's very early in the training cycle I opted to not shoot for a set pace, but to run by feel.
5:34, 5:41, 5:40
A little on the slow side, but that's okay. Conditions were 82F/80F dew point. That's the highest humidity I've seen so far this summer.
Finished with 2 x 35s sprints.
My right hip is continuing to give me problems at slower paces. On my warmup it seemed like it wanted to seize. I'm continuing to work on it, but it might cause me some problems if I can't get a handle on it.
PM - 5 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 | 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 | | 12.50 | 0.00 | 0.00 | 2.00 | 14.50 |
| AM - 4x200m, 4x400m, 4x200m at City Park w/ 2:1 time rests. 85F air / 79F dew point
34.2, 34.8, 34.8, 33.8
68.2, 68.9, 68.9, 69.9
33.4, 33.4, 32.8, 33.1
Hip was bothering me on the warmup, but once again as I got into the workout the pain disappeared.
PM - 4 easy
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| Launch 3 (black) 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles on the levee. 7:12 avg, last 12 around 7:00 avg. 79F/78 dew point. Hip was sore but never flared like in the past few days.
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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, 7:22 avg
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| Launch 3 (black) 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 | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 6 miles @ MP, goal was to start at 6:00 for the first 4 and drop to 5:45 the last 2. I struggled with the humidity this morning (80F air / 79F dew point), so it ended up a 6:10 avg for the 6 miles. Splits of 6:09, 6:08, 6:06, 6:01, 6:20, 6:11. Totally fell asleep on the 5th mile.
2x35s sprints following the run.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy
PM - 6 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 | | 11.00 | 0.00 | 3.00 | 0.00 | 14.00 |
| AM - 3 x mile @ threshold w/ 1:00 rests. 5:27, 5:24, 5:28. 3 min rest then 2 x 35s sprints. Conditions were 80F/77F dew point.
This felt awesome. Same workout as last week, but I used last week as more of a rust buster. This one I was targeting 5:30 to see how it felt, and coming through a little quicker was just fine.
PM - I would call it 6 easy, but it was so hot and humid I'll just call it 6 hard, very slow miles.
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| Launch 3 (black) 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
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| Launch 3 (black) 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 | | 13.00 | 0.00 | 0.00 | 2.00 | 15.00 |
| AM - I slept funny last night and my neck is killing me. I went and did my track workout, but I struggled. Felt like my legs wouldn't cooperate with what I was telling them to do.
4x200m, 4x400m, 4x200, 2:1 time rests
33.5, 34.5, 35.2, 33.8
70.0, 68.9, 67.8, 68.4
33.8, 33.9, 34.2, 33.9
PM - 4 easy through a thunderstorm. The rain was nice, but there were a couple lightning strikes close enough that there was no delay to the thunder. Had to get off the levee and run along the street.
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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 |
| 17 miles, 7:11 avg. 80 degrees with a 78F dew point.
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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
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| Launch 3 (black) 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 | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 2 warmup, 7 miles @ MP, 1 down. I ordered a new pair of Lunaracers and was stoked they arrived yesterday. They're my favorite tempo shoe of all time. I'd been using the Hyperspeeds, but I'm much more comfortable having a little more padding underfoot with how frequently I've been in, and will continue to be in, flats.
5:54, 5:54, 5:47, 6:00 (including turnaround), 5:55, 5:54, 5:50 for a 5:54 avg.
81 degrees with 77F dew point. I handled the humidity much better than last week, which I attribute to convincing myself to embrace the discomfort ahead of time. I love these longer tempos, and the fitness is starting to come around little by little.
I registered for a low-key 5k on Sept 9, which is going to be perfect timing for my training schedule. I am really looking forward to it.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy
PM - 6 easy 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 | | 12.00 | 0.00 | 3.00 | 0.00 | 15.00 |
| AM - 3 x 1 mile @ threshold w/ 1:00 rests + 2 x 35s sprints. It was 80 degrees with a 77F dew point, but it felt much cooler somehow.
5:20, 5:24, 5:25
I felt great. My right hip continues to be a little sore, but I've been working on the IT band and I think it's helping. I figure that's the most likely culprit. Haven't felt many twinges, but it's usually just a little sore as I'm warming up.
PM - 6 easy
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| Launch 3 Miles: 6.00 | Lunaracer 3 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 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 | | 13.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| AM - Arrived at the City Park track just before 6am for a mile pace workout. Typical 80F/78F dew point conditions.
Workout was 4x200m, 6x400m, 4x200m - equal jog rests for 1:10 on 200s and 2:20 on 400s
First 4 200s: 33-34
400s: 68.0, 68.5, 68.8, 69.6, 70.6, 70.1
34.5, 34.2, 33.8, 33.5
I struggled again with this. First 3 400s felt okay, but it went downhill quickly on the last 3. I'm not sure if I'm overheating, or I'm slowing due to my shoes filling with sweat, or I'm just in terrible mile shape. It's probably all 3.
My Zoom Eldorets from my senior year in HS (waaaaaay back in 2004) finally have bit the dust. We've been through a lot together, but the uppers are coming unglued from the sole. Gonna have to retire them, but on the plus side I can try a different spike and see how it affects my workout. I noticed the Eldorets have a lot of sweat-soaking cloth and about double in weight from my sweat, so a spike with less absorbent material may allow a better effort in the 2nd half of the workout.
PM - 4 easy. This is a mileage best since 2012!
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| Launch 3 Miles: 4.00 | Launch 3 (black) 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scheduled day off. Well, I'd actually planned it for next week, but I've done 5 consecutive weeks of increasing mileage without a day off and figured I could use it. Still can't help that guilty feeling of skipping a 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy + 8 x 15s strides.
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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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| Launch 3 (black) 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 | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4 x mile @ threshold, 1:10 rests; 2x35s sprints. I had a mild wind (~10 mph), but the levee is completely exposed so it impacted the workout to some extent.
5:20 (with wind)
5:32 (against)
5:22 (with)
5:33 (against)
79 F air, 77F dew point. I felt pretty terrible throughout the workout and into each rep, so I'm pleased with the outcome.
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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 |
| AM - 9 easy
PM - 4 easy + 6 x 15s strides
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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 | | 307.00 | 25.00 | 13.00 | 9.00 | 354.00 |
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| Launch 3 (black) Miles: 89.00 | Launch 3 Miles: 42.50 | Ride 9 Miles: 132.50 | Lunaracer 3 Miles: 27.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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