| 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 | | 225.00 | 8.00 | 4.00 | 10.50 | 247.50 |
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| Brooks Ghost 6 Miles: 92.50 | NB 1400 Miles: 11.00 | Hoka Stinson Miles: 36.50 | Launch Miles: 52.00 | LunaRacer 3 Miles: 23.00 | Asics DS Trainer Miles: 19.50 | Ravenna Miles: 8.00 |
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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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 8x300m hill repeats, ~63s average, ~2:00 rests.
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| Brooks Ghost 6 Miles: 5.00 | NB 1400 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Got a seed pair of Hokas from work and gave them their first run today. Interesting. I'm not sure about these shoes. On one hand, the amount of cushion is kind of awesome, on the other it's like I'm fighting against the squish with each stride. The hot spot on the ball of my right foot was happy, my patelar tendons in each knee were not. I think I'll do a few shorter runs in them, but I don't think this is something I could do longer runs in. They'd be great for larger folks, especially those with impact-related injuries. Not sure if they're right for me.
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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 | 0.00 | 0.00 | 14.00 |
| Long run with Tanner and Brill up into the Chuckanuts. Beautiful morning, the view off Raptor Ridge was breathtaking.
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| Brooks Ghost 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 easy on the Urb + turf mile.
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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 | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| 8x300m hills + 3x400m + 1x300m
2-2:30 rest for all, plus ~4:00 gap switching from hills to track.
69, 67, 67, 49 for track stuff.
This load felt a little heavy today. My Sunday run was a little longer than normal, and I'm still shaky on this mile pace stuff. I've been wiring myself for the 10k for long enough that a little bit of lactic acid burn triggers the instinct to back off. Otherwise, I'm really happy with how training is going.
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| Launch Miles: 5.00 | NB 1400 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the Urb. Took an easier day to let the legs recover a bit.
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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 down Boulevard and around the Urb.
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| Brooks Ghost 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 | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| 4x1600m cruise intervals at threshhold pace. 5:19 for all 4. Felt like I pushed this ever so slightly harder than true threshhold, but otherwise it felt pretty good.
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| Launch Miles: 6.00 | LunaRacer 3 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Took a very easy loop around Padden.
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| Brooks Ghost 6 Miles: 7.50 |
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Long run up in the Chuckanuts. I ran up Hemlock to Chuckanut Ridge and back down the main trails. It was beautiful today. 1:50 total time.
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| Brooks Ghost 6 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 10x300m hill repeats + 2x400m on the track. Same pattern as last week. 400s in 67/65. It was nice to open it up a little on the track tonight.
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| Launch Miles: 6.00 | NB 1400 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run around Whatcom. The inside of my knee is sore again, something about that hill workout aggravates it. I threw on the knee sleeve and the pain went away.
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| Brooks Ghost 6 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 4 easy with some work buddies.
PM - 8 easy to Padden.
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| Launch Miles: 8.00 | Hoka Stinson 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4 mile tempo on the Urb, bench to Boulevard. 21:35, total time. A little slower than I wanted, but the weather was awful. Windy and rainy and cold, my legs felt cold and stiff the whole 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Super easy 7.5 around Padden from my place.
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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 | 0.00 | 12.50 |
| 1:37 in the Chuckanuts, ran Hemlock to Salal to Pine & Cedar lakes, back up Raptor Ridge and back down Hemlock. It's been pouring so the trails were nice and muddy.
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| Brooks Ghost 6 Miles: 12.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Had the opportunity to try out a pair of DS Trainers from Asics today and was impressed. With how rigid the shoe is and its firm cushioning I expected it to be uncomfortable for a regular run, but I really like them. I ran my regular Padden loop from my place before the rain really set in, and it was quite enjoyable.
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| Asics DS Trainer Miles: 7.50 |
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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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 2 mile warmup/cooldown + 8 mile tempo on the Urb/Boulevard in 47:43.
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| Asics DS Trainer 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. I was attacked by an owl in the first mile of my run this morning. Something heavy and sharp hit the back of my head and pulled up. I turned around in time to see it making a second swoop, but managed to scare it off. Weird. I've heard of this happening in the dark but didn't think they would confuse me for prey in daylight.
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| Hoka Stinson 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the Urb.
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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 | 0.00 | 5.00 |
| I drove to Spokane last night to cheer on my friends at the NCAA D2 nationals.
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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 |
| I went on a loop I've been wanting to do for awhile. Starting at Arroyo Park I ran up Hemlock and Salal up to the back side of Raptor ridge, then out to Pine and Cedar Lakes. From there I had never been further but wanted to loop around to Chin Scraper and down to Lost Lake and back. The trail out of Pine & Cedar was not obvious, but I took a stab at one that hadn't looked used in awhile and it turned out to be correct. There were a couple more junctions I had to guess at but eventually found my way to Chin Scraper, which indeed lives up to its name. The top is the one part of the Chuckanuts that has been logged in recent years, and the view is spectacular. It's a 360 viewpoint with Mt. Baker to the east, the Puget Sound to the West, the Canadian Cascades to the north, and nice views of Lake Samish and Lost Lake.
I found the connecting trail to Lost Lake and was finally on familiar trail again. Total time was 2:36. Rougly 3000 feet of climbing between the two major hills.
EDIT: Turns out that wasn't Chin Scraper I went up. Turn left on the Lost Lake trail would have gotten me there instead of right. That would make the total climbing closer to 4000 ft... I might keep this in mind if I ever feel truly masochistic.
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| Brooks Ghost 6 Miles: 20.00 |
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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 |
| Easy one hour run on the Urb.
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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 | 2.00 | 8.00 |
| 8x300m hills + 2x300m track repeats. 2:30-3:00 rests. Track times were 49 and 47.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | 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 Badger and around the backside.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 225.00 | 8.00 | 4.00 | 10.50 | 247.50 |
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| Brooks Ghost 6 Miles: 92.50 | NB 1400 Miles: 11.00 | Hoka Stinson Miles: 36.50 | Launch Miles: 52.00 | LunaRacer 3 Miles: 23.00 | Asics DS Trainer Miles: 19.50 | Ravenna 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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