| 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 | | 255.40 | 8.00 | 16.50 | 17.10 | 297.00 |
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| Hoka Stinson Miles: 53.00 | Asics Electro 33 Miles: 30.00 | Launch (Blue) Miles: 32.00 | Mizuno Ekiden Miles: 18.00 | Ravenna 5 Miles: 40.50 | LunaRacer 3 Miles: 65.50 | Ravenna 5 (grey) Miles: 58.50 | NB 1400 Miles: 6.00 |
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 miles down Boulevard.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 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 | | 10.15 | 0.00 | 0.00 | 3.10 | 13.25 |
| AM - 3.25 work loop.
PM - 5x1k w/ 3:00 rests. 3:10, 3:10, 3:08, 3:09, 3:08. It was cold and I felt a little tight, but this was about the right pace for my current shape.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 5.00 | Mizuno Ekiden 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop
PM - 7.5 loop around Padden.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 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 | | 7.00 | 0.00 | 3.50 | 0.00 | 10.50 |
| I attempted a 4-mile tempo tonight, but it was terrible. I headed to the track after work but found it occupied by intramurals. Unusable. I jogged down to the end of one of my 4-mile tempo stretches, finished warming up, and got underway. South Bay trail to Bench, it's slightly uphill so I expected it to be a little slow. It was also windy and rainy, but I've successfully dealt with that before. Anyway, I managed about 5:45 the first mile, then struggled to maintain 6:00 pace from there. I just couldn't get my legs to turn over. First 3-workout week, so I felt tight from Tuesday, and the rain and fog didn't help, I had trouble seeing where I was going. All in all, a very disappointing workout.
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop.
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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 | 3.00 | 10.50 |
| 5k pace workout at Padden. Met up with Derek and warmed up together. 1xmile, 4xhalf-mile was the workout. 4:00 and 2:00 rests. I figured I should be low-5's but was unsure given Thursday's fiasco. Went 5:08, 2:33, 2:31, 2:30, 2:31. Pleasantly surprised given the poor weather today.
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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 |
| 1:46 on Galbraith. I caught a root on the way down and am fairly certain I broke a toe. Finished the last 2 miles like that and it didn't seem to affect my stride, so I'm keeping my fingers crossed I'll be able to train uninterrupted.
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| Ravenna 5 (grey) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 easy on the Urb. My left middle toe is almost certainly broken, but I seem to be able to run without noticing it. My right hammy has also been a little tight lately, I need to work on that.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) 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 | | 9.75 | 0.00 | 0.00 | 2.50 | 12.25 |
| AM - Work loop.
PM - 4x200m hills, 6x400m track, 4x200m with 1:1 rest (1:00 hills, 2:00 track). It felt great to open up on the track a bit. The homestretch was quite breezy, but I managed 69,5, 68.1, 68.7, 68.7, 68.7, 67.3. Seems a good place to be for December. Hammy and toe held together, no complaints from either.
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| NB 1400 Miles: 6.00 | Hoka Stinson Miles: 3.25 | Mizuno Ekiden 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - Work loop plus some. 4.25
PM - Bench and back. Hammy still feeling strong. Tight but good.
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| Hoka Stinson Miles: 4.25 | Asics Electro 33 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Short run, 8 mile out and back 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 | | 10.25 | 0.00 | 0.00 | 3.00 | 13.25 |
| AM - Work loop. The sun is back out!
PM - Padden 5k pace workout. 2xmile, 2xhalf-mile (4:00/2:00 rests).
I had a hard time hitting pace tonight. I was hoping to average 5:05 but ended up with 5:08, 5:09, 2:35, 2:32. Sometimes you come through your splits ahead of schedule and find the pace is easy. Other times it's a struggle to stay within a reasonable distance of pace. Tonight was the latter. Likely just an effect of increased volume and intensity.
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| LunaRacer 3 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop.
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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.
PM - 10 mile Padden loop.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) 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 | 3.00 | 0.00 | 11.00 |
| 5x1k on the track at WWU. The wind was perfectly calm tonight, something I haven't had in a workout in forever. Rests were 3:00. Reps went 3:08, 3:07, 3:06, 3:07, 3:04. Felt great. Had a bit more of an ache in the left achilles than it's been lately.
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| Mizuno Ekiden Miles: 5.00 | Asics Electro 33 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop.
PM - 10 miles on the Urb.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 (grey) 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 | 4.00 | 0.00 | 11.00 |
| I'm done with night workouts on the trail. It just doesn't work. I'm trying to dodge potholes and see through the rain blowing in my headlamp and it simply isn't doing me any good.
I planned a 4-mile tempo and got out late well after dark. I figured running 4xmile with 1:00 rests would be better considering my inability to hit pace at night, but that only helped a little. Splits were 5:36, 5:32, 5:34, 5:29. The effort was too easy, but I was limited by vision.
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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.
PM - 8 easy with Kyle through Fairhaven, Boulevard and downtown.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 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 | 0.00 | 3.00 | 10.00 |
| 2x2mile, 2xhalf-mile at Padden after work. Managed to get there with some daylight left, although the wind was howling today. 4:00 & 2:00 rests.
5:14 (against wind)
4:59 (with wind)
2:34 (against)
2:29 (with)
First sub-5 of this training season.
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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 on Galbraith.
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| Ravenna 5 (grey) 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM - Work loop.
PM - 9 miles on the Boulevard/Urb loop.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 9.00 |
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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 | | 8.50 | 0.00 | 0.00 | 2.50 | 11.00 |
| Mile pace workout. 4x200m hills, 2x200m, 1x800m, 4x400m, 2x200m hills. 2:1 timed rests.
The wind started calm and picked up throughout the workout. Splits were 33, 33, 2:17, 67.8, 68.0, 67.1, 68.4.
I have a lot of work left to do, so I'm trying to be patient. Mechanically the pace felt fine, but I had no endurance to maintain it.
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| Ravenna 5 Miles: 6.00 | Mizuno Ekiden 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop then drove to K-town.
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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 with Anthony.
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| Ravenna 5 (grey) 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 | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| Sort of a progression run with Anthony. Started out sub-7 for first 2 miles and dropped to ~5:50 for the next 2, then 5:40 for the final 4. Overall time of ~47:00 for 8 miles. Last 5 or so in 5:45 average.
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| Ravenna 5 (grey) Miles: 9.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy with Kevin in K-town.
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| Ravenna 5 (grey) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 on the Urb.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 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 | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| Entering a new phase of training of primarily tempos of different lengths. 6 mile tempo today on the Urb including the infamous dip. Ran 5:40 pace for the flats of the first 4 miles with slowing through the dip for an overall time of 22:58. Ran 5:31/5:27 for the last 2 miles for a final time of 33:56 for 6. Felt good to get a longer tempo under my belt.
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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.
PM - 8 miles easy, Boulevard/Urb loop.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 11.00 |
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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 | | 255.40 | 8.00 | 16.50 | 17.10 | 297.00 |
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| Hoka Stinson Miles: 53.00 | Asics Electro 33 Miles: 30.00 | Launch (Blue) Miles: 32.00 | Mizuno Ekiden Miles: 18.00 | Ravenna 5 Miles: 40.50 | LunaRacer 3 Miles: 65.50 | Ravenna 5 (grey) Miles: 58.50 | NB 1400 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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