| 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 | | 344.00 | 17.00 | 8.00 | 18.85 | 387.85 |
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| Boston 6 Miles: 71.00 | Triumph 3 Miles: 46.00 | Streak 6 Miles: 38.00 | Saucony Zealot Miles: 122.00 | Mizuno Ekiden Miles: 25.25 | Peg 35s Miles: 71.00 | Flyknit Streaks Miles: 14.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the treadmill in 7:08 avg, good for 3 episodes of The Twilight Zone.
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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 | 8.00 | 0.00 | 0.00 | 18.00 |
| AM - 8 mile tempo on the levee this morning. The weather history shows 75/75 temps for my run, but I don't think that's right. It was much warmer and more humid than my runs last week. In any case, I struggled with it today. I'd hoped to start around 5:35 and cut down for a overall 5:30 average, but it just wasn't happening. I opened in 5:40 and ended up just maintaining that for the run. 5:40 overall avg.
PM - 4 recovery, no watch.
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| Triumph 3 Miles: 4.00 | Streak 6 Miles: 14.00 |
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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, no watch. Roughly 7:30 average.
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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 | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
| AM - 12 easy w/ 8 x 30s sprints.
PM - 6 easy. No watch but pace was fairly brisk. Feeling a little snappy.
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| Triumph 3 Miles: 6.00 | Boston 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 easy, 7:13 avg. Felt pretty good again this morning. Must be about time for another workout.
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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 | | 17.75 | 0.00 | 0.00 | 4.25 | 22.00 |
| AM - Track day. 1000, 1200, 1600, 1200, 1000 (2:50, 3:10, 4:20, 3:10 rests) + 4 x 200m.
3:05, 3:41, 4:58, 3:44, 3:05
34.2, 33.1, 32.5, 32.0
Conditions were awful at 82F air + 77F dew point, and the too hot monkey jumped on my back during the 1600. Not a flashy workout, but I got the work done.
Cooled down to 16 miles.
PM - 6 recovery.
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| Mizuno Ekiden Miles: 6.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 steady. Met with the Power Miler group at Audobon and started with a proper old-man mile (8:21) and then dropped the pace from there. Finished in 7:03 average with the last 9 at 7:00 dropping to 6:31. Good run.
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| Saucony Zealot Miles: 15.00 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 12 recovery, 7:31 avg.
PM - 6 in 7:15.
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| Triumph 3 Miles: 6.00 | Boston 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 easy, 7:32 avg. The weather it is a'changin'. 74/73 this morning with some rain and wind. Getting better from here.
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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 | | 6.00 | 0.00 | 4.00 | 2.50 | 12.50 |
| Mixed pace workout. 2 x 2 miles; 3 x 3:00 (3:00 rests); 4 x 300m levee sprints (slow jog back).
10:44 (5:27, 5:17)
10:43 (5:21, 5:22)
3:00 fartlek looked like ~5:00 pace on the Garmin. Levee sprints getting down to 4:30 pace.
Weather was nice. 75°F air and 73°F dew point, and overheating didn't seem to be an issue. There was a breeze out of the north (effects of Hurricane Michael), but that's the best wind direction for levee workouts as I run east-west and there's a nice wall of trees on the north side of the levee. I wanted to see paces a tick faster across the board, but with this week's volume I'm really not worried about it. It was good work all the way around.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM- 12 recovery. One of my slower runs ever at 8:15 avg.
PM - 6 easy, new shoes.
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| Saucony Zealot Miles: 12.00 | Peg 35s 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 very easy, 8:07 avg. I started down my usual route, but a couple of loose pit bulls made me decide to go the other way. One started running at me and I didn't want to find out if he was friendly or not. So I was up on the gravel part of the levee in the dark, and I guess my body didn't feel like running very fast. Had some 8:20s in the middle of the run, so I cut the distance from 12 to 10.
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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 | | 18.00 | 0.00 | 0.00 | 4.10 | 22.10 |
| AM - City Park track workout. 5 x 1000m (2:50-3:00 rests) + 4 x 400m (~2:00 rests).
3:05, 3:04, 3:02, 3:00, 2:58
67.3, 67.1, 67.8, 66.5
Finally finally finally a break in the weather! 68F + 60F dew point, and it felt sooo good. I was able to ratchet down the pace and finish the 1000s feeling like I could hit a couple more sub-3s. Mile speed is still slow, but that doesn't matter much right now.
PM - 6 recovery, 7:41 avg. This is an all-time mileage PR for the week.
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| Mizuno Ekiden Miles: 7.50 | Saucony Zealot Miles: 8.50 | Peg 35s 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 recovery in 8:16.
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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, 7:33 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 12 easy (7:33 avg). I got in a car wreck on Monday evening and took the last 2 days very easy while my body made all the aches and pains known. Doesn't seem to be anything broken, but I'm sore all over including my right knee that must have hit the dash. The run this morning felt off, so I'm going to keep things easy until at least Saturday.
PM - 6 easy
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| Saucony Zealot Miles: 12.00 | Peg 35s 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, 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 | | 17.25 | 0.00 | 0.00 | 4.75 | 22.00 |
| AM - Track workout. City Park track was in use for a local 5k, so I tried out the track at the Behrman stadium for the first time ever. It's right down the road from me, but it's in too rough a neighborhood for me to want to use at early hours of the morning. It was 6:30 by the time I got there and figured it would be fine. The stadium is intended first and foremost for football, so the track feels like an afterthought. Long straights and tight turns. And from the looks of it, it hasn't been resurfaced since long before Katrina.
Anyway, I had 8x1000m planned, but the humidity returned just in time for this workout. 75/75 at the beginning and more like 80/75 by the finish. I started to overheat on #5 and opted to switch to 800s for the last 2 reps.
3:06, 3:04, 3:04, 3:03, 3:05, 3:07
2:29, 2:30
3:00 rests between 1ks and 2:30 between 800s. This is my peak VO2max workout for this point in training. Next week will be a little less volume and a little quicker.
PM - 6 recovery.
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| Mizuno Ekiden Miles: 7.50 | Saucony Zealot Miles: 8.50 | Peg 35s 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 (7:28 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 | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
| AM - 4 mile tempo in 20:58 (5:18, 5:18, 5:14, 5:08). Great conditions with 66°F air, 65°F dew point, light rain, and very little wind. I felt incredible, and this is my first sub-21:00 4-miler in years. Added 6 x ~15s strides.
PM - 4 easy.
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| Triumph 3 Miles: 4.00 | 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 | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| 9 mile sub-threshold tempo, 5:54 avg. It was windy this morning, so the first 4 were favorable, 180° turn and the next 4 unfavorable, then one more 180° turn the last mile favorable.
6:03, 5:58, 5:57, 5:51, 6:04, 5:53, 5:51, 5:41
Cool temps.
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| Flyknit Streaks Miles: 14.00 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 12 soggy recovery miles in 8:01 avg.
PM - 6 easy.
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| Triumph 3 Miles: 6.00 | Peg 35s 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. 8:03 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 | | 5.00 | 0.00 | 0.00 | 2.25 | 7.25 |
| Track day @ City Park. Had 6 x 1000m + 2 x 400m on the schedule. Weather was phenomenal. I went through the first 3 in 3:04, 3:02, 3:01, and came through 600m of #4 in 1:47 when my calf tweaked. I stopped in quite a bit of pain, hobbled a cooldown and went home.
I think it's a calf strain. It's low enough it might be an Achilles tear. I hope not, but time will tell.
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| Mizuno Ekiden Miles: 4.25 | Boston 6 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 very slow with the stroller. Surprisingly my calf allowed me to run, and it's loosened up since yesterday.
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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 slow
PM - 6 a little faster. The calf is holding up. Still sore, still definitely injured, but it's allowing me to run easy.
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| Triumph 3 Miles: 6.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Easy 8, about 7:30 avg.
PM - Elliptical workout. 10:00 warmup, 3 x 10:00 w/ 4:00 rests. 3:00 cool down. 52 mins total, likely equivalent to 8-9 miles of work.
I was shooting for tempo effort on the 3x10, but it got away from me. First rep was closer to 5k effort and the other 2 were suffer fests because of it. Working out on an unfamiliar machine is tough, but I think I'd rather hit it too hard than too 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, no watch. Easy pace feels almost normal, though my calf is still achey.
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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 | | 344.00 | 17.00 | 8.00 | 18.85 | 387.85 |
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| Boston 6 Miles: 71.00 | Triumph 3 Miles: 46.00 | Streak 6 Miles: 38.00 | Saucony Zealot Miles: 122.00 | Mizuno Ekiden Miles: 25.25 | Peg 35s Miles: 71.00 | Flyknit Streaks Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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