| 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 | | 359.25 | 4.00 | 11.00 | 10.60 | 384.85 |
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| Saucony Zealot Miles: 156.40 | Boston 6 Miles: 90.00 | Triumph 3 Miles: 54.00 | Streak 6 Miles: 45.10 | Flyknit Streaks Miles: 24.30 | Mizuno Ekiden Miles: 7.00 |
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM - 16 miles in 6:38 avg. Still being careful with my right leg, so I didn't lower the pace as far as I would have liked. But everything is feeling good in the leg. Despite the lack of quality and a couple of missed days, this turned out to be an okay week.
PM - 6 easy, no watch.
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| Saucony Zealot Miles: 16.00 | Boston 6 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 recovery miles. No watch, estimating 7:45 avg.
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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 | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM - 4 x 1 mile on the levee w/ 1:00 rest. Warm/humid, typical summer weather, though temps and dew point have dropped a couple of degrees this week. I had no expectations for this since it's the first threshold workout of this cycle. I had a ~10 mph breeze out of the east that I ran into for rep #2. I didn't check splits and after rep #1, so everything from there was by feel. The wind demolished me. I ran the rest with the wind.
5:18
5:41
5:20
5:22
I'm pretty thrilled that 5:20 was the pace that I gravitated towards. If it's real and not wind-induced, then this is a great place to be at this point in the cycle. 20 weeks to Houston.
PM - 6 easy, no watch. 7:15-7:20 estimated avg.
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| Triumph 3 Miles: 6.00 | Streak 6 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 recovery in 8:07 avg. Didn't plan to run so slow, but I never warmed into this one. Felt like a struggle the whole way.
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| Saucony Zealot 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - 10 easy, 7:44 avg. I had hill sprints on the schedule but scrapped it due to hamstring concerns. I called it "tightness" and "signs of sciatica" last Friday, but its persistence makes me think I have a minor pull. It's also become more localized to mid-hammy and not so much in the lower hip like I was feeling before. No idea how I might have strained it last week since all my running was slow, and I took Thursday off before I felt it on my Friday run. I want to push through, but at this point in training it seems prudent to take caution.
Also felt the lower right leg when I woke up. No pain during my run. Just seems like all the aches and pains are stacking up.
PM - 6 easy, I think the avg was around 7:40.
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| Triumph 3 Miles: 6.00 | Boston 6 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy. Felt a little better this morning. No pain in lower right leg. Some twinges in left hammy/hip. I worked on it last night with the massage ball and stick. Also have been wearing a hammy wrap through the day.
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| Saucony Zealot Miles: 13.00 |
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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 |
| 13 in 7:21 avg. Hammy felt great to start, twingy in the middle miles, and great in the final miles. Progress. Pulling the plug on the 5k tomorrow, however. I think I need another week of rehab.
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM - 16 in 7:05 avg, last 9 or so in the 6:45-6:55 range. Hamstring at 95%. Almost perfect aside from a few minor twinges.
PM - 6 easy, no watch. Started very slow and tender and warmed into it. Estimating 7:30 avg. New mileage PR of 104 for the week (previous 101).
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| Triumph 3 Miles: 6.00 | Streak 6 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, no watch.
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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 |
| 2 miles into my run my lower right leg flared. I stopped and streched it and massaged it and managed to hobble home. Didn't see this coming, and hopefully it will respond to treatment like it did before. On the bright side, my hammy feels 100%.
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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 - I flew in to Fort Collins last night for a week long training class, so of course I reached out to Paul to do a run or two together. We met at the Timberline and Poudre trailhead and ran a brisk 7 in ~7:05 avg. It was a pleasant run in good company.
I was worried about my leg as it was painful all through my travels yesterday. Walking down to my car this morning also brought on sharp pains. But once we got moving it was like I never had an injury. Incredible. I put ice on it back in the hotel and I've been pain free all day.
PM - Added 6 in 6:52 avg. It's incredible to run away from the oppressive air of New Orleans. I need to move to the mountains. Also, no pain again. I'm cautiously optimistic.
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| Saucony Zealot Miles: 7.00 | Boston 6 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - 10 easy (6:58 avg) on Poudre and Timberline.
PM - 10 moderate (8:52 avg) on Devil's Backbone trail system just outside Loveland. Pace was slow due to bad footing in stretches and then running out of light towards the end. I brought my headlamp but left it in the car since I thought I'd be done before it was totally dark. Mistake. Took a spill in the last mile and cut my hand up pretty good. Beautiful run, though, and there were some stretches that were very enjoyable.
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| Saucony Zealot Miles: 10.00 | Boston 6 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Met up with Paul again and ran the other way on Poudre. Had a nice chat about family and kids and ideas on raising kids in the modern world. 10 in 6:55 avg.
PM - Drove out to Rocky Mountain National Park and parked at the Bear Lake trailhead. I ran a big loop hitting a few of the nearby lakes. Nymph, Dream, and Emerald first, then doubled back to Haiyaha and The Loch before finishing with a loop around Bear. Gorgeous. Goind was slow, and I climbed from 9500 feet up to 10,200. Climbing + altitude + rocky trails = slow running + high heartrate. 9 miles in 10:32 average by my Garmin. I think the 1:35 on my feet was worth about 13 miles on flat lands
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| Saucony Zealot Miles: 10.00 | Boston 6 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Only managed 6 before my flight back home. No evening run. 7:34 avg.
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| Saucony Zealot 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy (7:30). Lower right leg feeling a little sore, but so far no flares. Letting it cool off after the mountain running undoubtedly stressed it pretty well. No evening run, so the week was lower volume than I'd have liked.
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| Saucony Zealot 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off.
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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 |
| 12 w/ 4 @ MP (~5:58) in 80°F + 79°F dew point. Did not feel good. Trying to grind it out till the air dries up a bit. Tried out my new Flyknit Streaks with a positive impression. My right foot is still falling asleep in them, so I'll have to play with the lacing.
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| Flyknit Streaks 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - 13 easy, 7:20 avg.
PM - 4 easy, no watch.
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| Triumph 3 Miles: 4.00 | Saucony Zealot Miles: 13.00 |
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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 | | 8.30 | 0.00 | 4.00 | 0.00 | 12.30 |
| 3 WU, 4 x 1 mile w/ 1:00 rests, 5 CD
5:23, 5:22, 5:20, 5:15
5:20 avg
I felt decent today despite 82F/76F conditions. Best of all, the posterior tibial tendon feels just fine.
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| Flyknit Streaks Miles: 12.30 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 in 7:08 avg. Soreness in the calves from yesterday, but otherwise felt pretty peppy.
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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. Felt more sluggish and the times reflected it. Watch died before mile 10, but I was over 7:30 avg for the whole run.
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| Saucony Zealot 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 | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| 5k pace workout. Kept the volume fairly low as this is my first workout at this speed, and I want to see how my lower right leg responds.
2 x (1200, 800, 400) w/ 600/400/200 jog rests.
3:45, 2:28, 74
3:46, 2:28, 72
Conditions were 75/75 to start and approaching 79/79 by the end. Still very muggy, but I felt pretty solid. I think I could have tacked on another 1200 to get to 6k of volume without going to the well. It felt great to run fast. I love 5k-pace workouts.
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| Streak 6 Miles: 5.00 | Boston 6 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, no watch.
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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 | | 15.70 | 0.00 | 0.00 | 0.75 | 16.45 |
| AM - Mostly an easy run with 4 x 300m hill sprints thrown in early. Again trying to ease my body into faster workouts without triggering any injuries. 7:21 average for the run.
PM - 4 easy.
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| Saucony Zealot Miles: 12.40 |
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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, no watch. Honest pace, estimating low 7 avg.
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| Saucony Zealot 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 | | 10.50 | 0.00 | 3.00 | 2.60 | 16.10 |
| AM - Workout. Mixed paces with 3 x mile @ threshold (1:00 rest), 3 x 3:00 @ 5k (3:00 rest), 4 x 300m hills @ mile effort (300m jog rest).
It has cooled off a few degrees, and it's making all the difference. 76°F air / 76° dew point vs. 82/78 feels pretty good. It also rained some during the workout which furthered the cooling effect.
5:23, 5:17, 5:14 for the timed portions. Everything else by feel. I think I was right around 5:00, maybe a little under, on the 3:00 fartleks. I initially wrote this portion as 3 x 1k but switched to the fartlek so that I didn't get so caught up with pace. Experience from last year says 5k pace on the levee early in the morning suffers, so I wanted to relieve the pressure of following pace and go by effort.
PM - 4 recovery, no watch.
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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 - 12 recovery in 7:55 avg. Legs didn't want to move any faster.
PM - 4 easy, no watch.
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| Triumph 3 Miles: 4.00 | Saucony Zealot 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy, 7:16 avg. Taking the day off work, so I get to split my usually 12 into 2 runs.
PM - 4 easy
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| Triumph 3 Miles: 4.00 | Boston 6 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 | | 15.75 | 0.00 | 0.00 | 4.25 | 20.00 |
| AM - 5k pace workout at City Park. 6 x 1000m (2:50-3:00 jog rests); 4:00 rest then 4 x 200m
3:07, 3:06, 3:05, 3:05, 3:02, 3:02
33.7, 33.7, 33.1, 33.3
Conditions were 76/76. Very swampy, but it feels cool to me after the worst of the summer. I felt great throughout the workout. After I finished #4 still waiting for the acid monkey to jump on my back, I decided to let loose a little on the last 2.
PM - 4 easy. Near Destin FL with the family the rest of the weekend.
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| Mizuno Ekiden Miles: 7.00 | Triumph 3 Miles: 4.00 | Saucony Zealot 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 |
| Unscheduled day off. Cracked my kneecap on some furniture and decided to play it safe with ice and 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 | | 359.25 | 4.00 | 11.00 | 10.60 | 384.85 |
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| Saucony Zealot Miles: 156.40 | Boston 6 Miles: 90.00 | Triumph 3 Miles: 54.00 | Streak 6 Miles: 45.10 | Flyknit Streaks Miles: 24.30 | Mizuno Ekiden Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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