| 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 | | 161.70 | 0.00 | 12.50 | 2.00 | 176.20 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 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 |
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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 |
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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 |
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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 |
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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 | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| 15 minute tempo run at 5:45 - 5:50 pace. It started out slow (6:10 pace) and progessively got faster (5:25 pace maybe?). I loosened up more as the time passed. Overall, it felt good, although I should start pushing these a little longer and maybe a little faster. |
| 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 |
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This was supposed to be a shorter, easy day, but I ran into Sasha and Ted on the trails and they took me out a little farther. I was really glad to meet those guys - I've been lonely on the trails in the early mornings. They also introduced me to the blog, and I'm excited to get to know the rest of you. I was impressed with the dedication and attitude they bring to their training, although I probably bombarded them with too many questions. It's encouraging to find other people who have the same drive and love for the sport that you do.
This week I'm shooting for 45 miles, up from last week's 40. I have about 250 miles under my belt so far, not much really, but a start. I'm working my way up to 80 miles/week and hoping to see the gains of the higher mileage (the most I've previously done was 60). |
| 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 |
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10 am: I got a late start today, but with no classes I had to sleep in. Those 11 miles yesterday with Sasha and Ted felt good at the time, but I felt robot-like on the run today. I headed up Main St. in Springville towards Spanish Fork, a route I'm not too fond of due to the narrow two-lane highway. Not sure why I chose it, but I slogged through the run anyway. I averaged about 7:00 - 7:10 pace.
One of the problems that I've encountered while running in Utah is the lack of non-paved running routes. I get sore feet after awhile on the pavement, and a few years ago I developed a fairly serious injury on my left foot after bumping my mileage to 60 mpw here in the valley. It took a couple months to heal fully, so I'm trying to avoid the situation this time. I try to stretch my feet by pulling the toes gently towards me, and I think it helps, but if anyone has more advice on how to keep healthy, uninjured feet, it would be welcome. I was planning on doing a few strides today, but decided to hold off due to the mild soreness in my feet. |
| 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 | 3.00 | 0.00 | 7.00 |
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Ran late in the afternoon, but it was still freezing. I ran out 21 minutes from home, figuring it to be about 3 miles, then ran back in 17:42. I felt very relaxed and much better than yesterday. |
| 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 |
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7 am - Uneventful 7 miles - 7:00/mile average. Ran into Ted and Sasha again, but could only run about 5 minutes with them before turning back. I really enjoy running with them, their enthusiasm is extremely contagious.
The foot was a little sore today, but I think it should be okay in the long run. Tomorrow I'll try sitting in the steam room for 10 minutes before the run to warm it up a little. That should make a big difference for these morning runs. Otherwise, I'll just keep my mileage steady this week and give it some rest.
I start to get excited when the 50 minute runs begin feeling easy. I got done today and had to think hard to make sure I'd gone the full 7. You get over that early training hump where even the easy days are fatiguing, and you suddenly feel like major improvements are looming just ahead. That's how I felt today, and it's exhilerating!
As a side note, I went back and measured my tempo run from Saturday with gmap-pedometer.com, and it looks like my tempo run may have been more like 3.1 miles, making my pace closer to 5:40/mile. I don't know how accurate the program is, but that sounds a little more reasonable to me. I would have guessed 5:45 pace myself, so I was disappointed Saturday when the watch showed 5:55 pace. |
| 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 | 3.00 | 1.00 | 7.00 |
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The sauna/steam room idea worked pretty well this morning, my muscles were warm and loose by the time I hit the road. The feet felt great - I'll be pulling out of this one injury free.
Went towards the mountain, up 900 E and past the temple towards Rock Canyon and on to 1450 E this morning for some good hills. After a two-mile warmup, I went up the first hill at about 7:00/mile, the next downhill at 5:30 pace, turned around back up the hill in 6:10 pace, then down from Rock Canyon to Canyon Rd. by the stadium in 5:10 - 5:15 pace. I'm not sure how to classify each segment, but the uphills felt like VO2 max work and the rest more of a threshold pace.
The racing daydreams are beginning - you know, the ones where you see yourself smashing world records and destroying talented fields with ease. My first planned race is the indoor BYU Invite in early January, where I hope to take down my 3000m pr. (It's a conversion of my 3200m pr, estimating 9:15 3000m equivalent.) My 3200m and 800m pr's are my weakest, being run after 1600m races, and a pr would be a nice way to start the season. :) |
| 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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7 am - Very easy 7.1 miles (51:33) down the Provo River trail. I'll try slapping some ice on my feet tonight, the left one was a little sore today. But overall, it was relaxing to get out on a relaxed run in the rain after a difficult 4-hour final yesterday. At the end of the test, I decided I'd rather have run a marathon - it would have taken less time and not hurt as much. |
| 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 |
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Relaxed steady run down Provo River - 46:41 - 6:40 pace.
Iced the feet last night and they felt great during the run but are a little tight now. If they don't start improving soon, I may have to do a little cross training over the break. Finals are almost done and Miki and I will be headed to Boise and then to Washington over the weekend. Kennewick has a lot of soft trails that I hope will help with the PF.
Even though the weather was great this morning, the trails had some nasty ice sheets in places. I just about died, which is always exciting. We're supposed to get some snow tonight, so tomorrow's tempo run may have to be done on the indoor track, which is some weird distance like 230 meters or so. I hope the trails are clear tomorrow - that's a lot of laps to count! |
| 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 | | 3.10 | 0.00 | 4.00 | 0.00 | 7.10 |
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4 mile tempo on BYU indoor track - 22:33
Mile splits:
5:33
5:45 (11:18)
5:47 (17:05)
5:28 (22:33)
I was relieved to discover that the track is only 5 laps to a mile on the inside lane. They have this sign over the track that says "Short track 1 mile = 7 1/7 laps, Long track 1 mile - 5 laps." I don't know where this short track is, but there is no way that inside lane is 7 laps to a mile. Or else my easy pace is really 9.5 minutes/mile.
But I have mixed feelings about the run. I don't know why I get psyched out by 4 miles, but I still have it stuck in my brain that it's a long ways for a tempo run. The first mile felt incredibly easy - I actually found myself wondering if the inside lane really was 7 laps/mile. In any case, I think that I should be averaging 5:33 - 5:35 for each mile for future tempo runs.
But on a positive note, I'm happy with the direction things are headed. With more miles and training, my goals should come within reach by spring. |
| 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 |
| Easy 12 miles here in Washington. We hit a major blizzard coming through the mountains, about 4 inches of snow on the roads by the time we got out. But the one thing I have not missed about the Tri-cities is the wind. 15 mph winds today made the 6 miles out not much fun.... but things felt good anyway. |
| 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 |
| Ran 2.5 miles with my younger brother. He's had two open-heart surgeries, so it's awesome that he's interested in running, and I'm proud of him for running as much as he does. He told me he wants to run a marathon with me next summer, and I told him if he's serious about it I will. I worry about him a little, especially with recent events like Ryan Shay's death, although his doctors have cleared him for "all activities." He's a good kid, and he made today's run in the wind a lot more enjoyable. |
| 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 |
| I promised myself that I wouldn't miss days this season, but I didn't get to it yesterday on Christmas. Running on vacation is always difficult, but these little details are important for improvement. |
| 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 | 1.00 | 8.00 |
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1600m Time Trial: 4:42
Laps:
1 - 67
2 - 75 (2:22)
3 - 73 (3:35)
4 - 67 (4:42)
The finish time looks a little weak, but there were good things about this time trial. For a cold and breezy day, I felt good about the whole thing. Temperatures were about 33 F, and 5-10 mph winds on the track.
The first lap felt great, I thought I was going to run low 4:30's, but I slowed on the second and third laps without realizing it. So the last lap I picked it up and kicked it in, and I felt like I had enough in the tank to run several seconds faster if I could get the kinks out.
So things are good for where I'm at in my training. I'm adjusting my goals to sub-9 for the 3000m at BYU, assuming they'll let me come run. The next semester is going to be a bear, so I'm worried about training. Squeezing in the workouts will be tough.
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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 |
| I'm getting tired of the winds around here. 20 mph winds made this run a whole lot harder than it should have been. I would rather run in 10 degrees and 5 inches of snow than what I went through today..... it was a painful 12 miles. |
| 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 break from the wind today and had a nice run in the rain over one of my old courses. |
| 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 | | 161.70 | 0.00 | 12.50 | 2.00 | 176.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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