| 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 | | 194.50 | 0.00 | 26.00 | 9.20 | 229.70 |
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| Brooks Ghost 6 (B) Miles: 59.00 | LunaRacer 3 Miles: 51.50 | Hoka Stinson Miles: 13.00 | Saucony Ride 8 Miles: 85.50 | Mizuno Ekiden Miles: 14.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 1:18:30 up to campus, down Boulevard, and fiddling around in Happy Trails. 11 total.
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| Brooks Ghost 6 (B) 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 | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| Tempo day: 6 mile ladder with 3 mile, 2 mile, 1 mile (1:00 rests per mile). Tanner helped out on a few sections. I felt sluggish on the warm up but GREAT during the workout.
15:42 (5:14s throughout), 10:28 (5:15, 5:13), 5:10
The target was to go a few seconds per mile faster than HM pace. I'm very pleased with this workout and how good I felt.
Finished with 2x200m in 32.6, 32.8.
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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 - Urb. Slow. My body hurts from yesterday. Estimating 8:00 pace, no watch.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles with Tim. The guy always puts on a strong pace, average of 6:55.
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| Brooks Ghost 6 (B) Miles: 10.00 | 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 | | 10.25 | 0.00 | 0.00 | 3.00 | 13.25 |
| AM - Work loop (3.25)
PM - Another solid workout on the track. Things are starting to click. 6x800m @ 5k pace w/ 2:20 rests.
2:26.1, 2:25.1, 2:25.1, 2:23.8, 2:23.5, 2:22.8
Controlled and smooth. My hips are acting up again and that worries me. I'm great as long as I'm running fast, but post-run I'm hobbling around.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 4.50 | Saucony Ride 8 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop (3.25)
PM - 8 miles easy, campus to Boulevard to Urb.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 5.50 | 0.00 | 6.00 | 0.00 | 11.50 |
| 3x3200m @ tempo on the WWU track, 2:00 rests. Tanner ran the last mile of each with me. The wind was rough, 15-20mph steady and gusts much higher. I hoped to match last week's pace, but adjusted it to 5:20 instead.
I went 10:39 (5:20, 5:19), 10:39 (5:20, 5:19), 10:40 (5:23, 5:17)
I'm happy to have this done with as the wind was awful. I felt beat up by the end.
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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 - 4 easy on Boulevard
PM - Moved out of Bellingham, on my way to New Orleans. 8 miles easy from my parents'. 60:31.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.10 | 10.10 |
| 5k pace workout at Chief Joe middle school. I wanted to go to my favorite Tri-cities track and Richland High, but I got out too late and the football game was going on.
Aside from starting the first one at tempo pace, the workout went great. 5x1k with 3:00 rests. 3:03, 3:00, 3:00, 3:01, 2:59. I felt smooth and in control. I think that's the first time under 3:00 this season.
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| Mizuno Ekiden Miles: 5.00 | Saucony Ride 8 Miles: 5.00 |
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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 up Hobble Creek Canyon.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling. The hotel didn't have the treadmill it advertised, and I didn't feel safe running through downtown New Orleans at night, so no 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 | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| First day in New Orleans. I headed to the levee in Algiers after work for some tempo work. I've never run in humidity like this and decided to just dive in from the start. The goal was 6x1mile cruise miles @ 5:15 with 1:00 rests. Weather was calm, high-80s with high humidity.
I cruised the first mile in 5:11 and felt like I was doing alright. The next mile I started a little easier but crashed hard in the final quarter. 5:25. And I couldn't do any more. I was overheated. I more or less limped through a few more miles and finished dripping sweat and my shorts looking like I'd jumped in the river. Absolutely horrendous. I don't know how I'm going to train here.
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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 on the levee.
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| Brooks Ghost 6 (B) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy on the levee.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy at City Park. The wife and I headed that way for a little variety. 1 loop of the park was roughly 3 miles, and there are a couple of tracks inside for when I get brave enough for track work again.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the levee.
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| Brooks Ghost 6 (B) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the levee. Gravely direction is a slower pace, 7:31 avg.
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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 | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| After a week to let my body attemperate, I attempted another tempo session today. It wasn't as disastrous as last week, but it was still defeating. I know it's just the heat, but I feel like I've aged 20 years or gained 7000 ft. of altitude or gone 7 months backwards in my training. 2 weeks ago I was hitting 5:15s for tempos and 3:00 for 1k repeats. I have to keep reminding myself that.
My goal today was to run slow enough to not die. Almost made it.
I warmed up 3 on the levee and then started out. 3x2miles @ tempo w/ 2:00 rests. First 2 in 11:13 (5:41, 5:32). Not too bad. Next 2 in 11:18 (5:40, 5:38). Worse. The last 2 were into a stiff wind and I struggled. 11:39 (5:47, 5:53). I was absolutely floored by the end.
Low 80s and high humidity, it wasn't even as bad today.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy.
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| Brooks Ghost 6 (B) 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 | | 7.00 | 0.00 | 0.00 | 3.10 | 10.10 |
| Track day. I showed up at the practice track in City Park at 7am, but it still wasn't early enough to beat the heat. I had 5x1k planned and was shooting for 5:00 pace. The results were good: 3:07, 3:09, 3:07, 3:07, 3:04. 3:00 rests. I wasn't wasted by the end and felt like I could go harder. Now I have a good baseline to build off for my future workouts.
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| Mizuno Ekiden Miles: 5.00 | Saucony Ride 8 Miles: 5.00 |
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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 |
| No run. We closed on our house and moved in!!! I'm so excited to be out of downtown.
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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 miles easy.
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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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| I almost had a full workout at pace. I had 6 miles of tempo planned (3 miles, 3x1miles w/ 1:00 rest per mile). Started a little later in the evening to let things cool off, and it got to around 80 degrees with the usual humidity. First 3 were great, I went 16:02 (5:19, 5:22, 5:20), then turned around for the final 3x1 and found myself with a stiff headwind--10-15mph steady. 5:21 for the next one but then I was spent. Last two in 5:40, 5:36. I'm getting there.
I have to say the heat seems to do more than slow down my paces. I've had considerably greater muscle soreness and fatigue as well. I didn't expect that. I hydrate constantly (I feel like all I do between runs is drink water). I feel like in some senses I'm starting over from the beginning in my training.
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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 | | 194.50 | 0.00 | 26.00 | 9.20 | 229.70 |
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| Brooks Ghost 6 (B) Miles: 59.00 | LunaRacer 3 Miles: 51.50 | Hoka Stinson Miles: 13.00 | Saucony Ride 8 Miles: 85.50 | Mizuno Ekiden Miles: 14.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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