| 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 | | 240.80 | 4.00 | 10.50 | 0.00 | 255.30 |
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| Saucony Zealot Miles: 68.50 | Peg 35s Miles: 128.60 | Triumph 3 Miles: 4.00 | Boston 6 Miles: 27.00 | Streak 6 Miles: 27.20 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy.
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| Saucony Zealot 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Long run: Big City Loop edition. Warmed into it for 4 miles and then progressed down to 6:20s with the last few around 6:00. 6:30 avg for the run, about 6:15 for the final 14. It felt pretty easy, although my calf was letting me know it was still hurt. No major pains, just some soreness. It's continuing to progress.
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| Saucony Zealot Miles: 18.50 |
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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 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy. Honest pace but 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 moderate, 6:55 overall avg. I wanted to cruise the final 10 in 6:15-6:30, but made it to mile 8 before my calf flared and I backed off. Tried 5 x 30s on my toes, and the calf seemed to handle it okay. Now it's in more pain than I've felt recently. I'm hoping it's because I'm doing a little more rehab and it's just reacting to that. Heel lifts, scraping, and massage. Trying not to get bummed out that this is still lingering.
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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 |
| AM - 10 easy
PM - Elliptical workout. 10 min WU, 30 min hard, 5 min cool down. I think I did a better job of getting this one into the right workout zone. At least it didn't feel like race effort like the last one.
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| Saucony Zealot 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy. Calf felt great, though it was tender while stretching after.
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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
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 mile long run. Since I can't run my workouts yet, I figured this would be a good chance to get a good long run in. Pace was honest with a 7:04 avg, and had to keep it reigned in for awhile to keep from going faster. I definitely hit the wall in the last 4 miles. Went from 6:50s to 7:20-7:30s.
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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. Starting to get sick.
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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 - 12 easy
PM - 60 min on the elliptical w/ 33 @ high intensity. Targeting half marthon effort, and I think I did a good job with this one.
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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 |
| Off. Sick.
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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 |
| Sick, 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 | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Badger Mt loop. In the Tri-cities at my parents' house.
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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 | | 9.70 | 0.00 | 6.50 | 0.00 | 16.20 |
| Still feeling pretty terrible but I had to get out for a good run today. To avoid trying to hit certain times that I knew I couldn't, I changed the workout to 16 miles w/ 12 x 3:00 fartlek (2:00 off), targeting threshold pace. I think I did a good job of making this tough without overdoing it. I finished the last rep feeling pretty spent but not like I'd overdone it. I've been coughing like crazy since, but at least my body seems to be on the mend.
This is also my first real test on the calf. It's been 2 weeks since the injury, and I think it passed with flying colors. No twinges, pain, or tightness. I haven't run sub-6 pace since the injury, and today I think I was getting down to about 5:20 in places. It did great.
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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. 8:00 pace. Calves are destroyed. Not strained, just extremely sore. I maybe underestimated what yesterday's run would do to my legs.
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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 average. Badger Mt loop with a dogleg to make it 12.
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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, 7:22 avg. Jacobs Road out & back.
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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 | 4.00 | 4.00 | 0.00 | 14.00 |
| Big workout. I had 2 miles uptempo + 6 x mile on the schedule, but after the first couple mile reps I realized my legs have atrophied from cross trainng and I need to bring them up to speed more gradually. So this turned into 3200m uptempo + 4 x 1600m + 3200m uptempo.
11:44 (5:48, 5:53)
5:19, 5:22, 5:17, 5:18
11:41 (5:54, 5:46)
Aerobically I felt great. Muscles in my legs felt beat up. Weather was ~30F, foggy, and no wind. I did this on the Richland High track.
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| Streak 6 Miles: 11.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 recovery. Badger Mt loop in 7:44 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| First run back from illness. Oof.
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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 slow.
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| Saucony Zealot Miles: 8.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy. Legs have atrophied. Really feeling this in my quads.
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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 | | 240.80 | 4.00 | 10.50 | 0.00 | 255.30 |
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| Saucony Zealot Miles: 68.50 | Peg 35s Miles: 128.60 | Triumph 3 Miles: 4.00 | Boston 6 Miles: 27.00 | Streak 6 Miles: 27.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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