| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1812.33 | 26.50 | 49.75 | 100.22 | 1988.80 |
|
| Switch Miles: 46.30 | Nike Lunar Racer Miles: 54.56 | Switch 3 Miles: 953.40 | Nike Miles: 155.60 | Switch 4 Miles: 631.47 | LunaRacer Miles: 98.90 | Switch 4 Miles: 8.00 |
|
| Night Sleep Time: 105.38 | Nap Time: 7.50 | Total Sleep Time: 112.88 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles along the river. 10 degrees when I went... I miss the warm weather we were having. PM - 20 min elliptical | |
|
| 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 miles and 20 min elliptical | |
|
| 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 miles easy + 20 min elliptical + pushups and situps | |
|
| 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 | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
|
3 mile tempo with Anthony in a cold rain. It's been a long time since I ran fast and it was nice to remember what it feels like. 16:20 with very even splits. My legs were soaked and frozen by the end, but the run was easier than I expected. I'm 10 pounds overweight right now, but aerobically I've got some fitness stored up from all those hours on the elliptical. I'm very happy with this first tempo run of the new year.
40 lunges |
| Nike Lunar Racer Miles: 8.00 |
|
| 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 |
|
20 min elliptical then an easy 8 miles solo. Pushups and situps | |
|
| 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 | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
|
Met at Desert Hills with a pretty good group of guys and ran a fairly easy loop on the front side of Thompson Hill. They were feeling a little peppy and made me go about 6:50 pace, a little quicker than I felt like on a cold windy morning. Afterwards I hit the gym for my standard 20 min elliptical to finish out my strongest week of training in many months. Everything together should total about 60 miles for the week. I'm pleased.
4xstrides
20xlunges
situps | |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles around Thompson hill. 20 min elliptical after. | |
|
| 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 | | 3.50 | 2.50 | 0.00 | 0.00 | 6.00 |
|
Hurt my knee today. Planned on doing 6miles at 6:00 pace but there was a tightness in my knee from the first step that developed into a pain. Stopped 2.5 into 6:00 pace segment. I don't think it's serious, but I'll take the next couple days to work it out. |
| Nike Lunar Racer Miles: 6.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 min elliptical. The knee's been feeling a lot better till I did this, I guess it needs a little more time. |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile at 8:00 pace on the treadmill. | |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
|
Same, 1 mile at 8:00 pace | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles at 8:00 pace. Knee is a little swollen still, but no pain after 4 total miles. Good sign. | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. I'm so out of shape.... this hurt lots and lots. | |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy. Physical therapist has worked some magic and the left knee is doing well. I've got a spandex sleeve on it and it's allowed me to run a few miles. Things are feeling good. | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4 easy
| |
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4 easy
| |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy | |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy in Austin. Older brother is graduating from UT so I flew down this morning. Very hot and humid here. | |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy | |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy | |
|
| 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 |
| <p>Flew into Seattle this morning, then drove up to Bellingham to check out the WWU campus. I'm trying to get in for the fall semester and still have a few seasons of eligibility for D2. So I met a few of the XC guys and ran on one of the many, many trails that wind around Bellingham and loved every minute of it. It is so beautiful here, I'm really hoping to get in.</p>
<p>6 hilly miles at just under 7:00 pace. The knee felt 100%, I think I'm just about ready to bump up the miles.</p> | |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles along Columbia river trail | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 |
| | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 |
| | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 |
| 6 Easy | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 E | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| 6 miles along the Naches river. Very beautiful. | |
|
| 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 |
| 6 miles | |
|
| 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 miles along the Columbia river. I found out recently that I've been accepted to Western Washington University, I'll be studying there this fall and running with the cross country and track teams. Can't say how excited I am, I've been working hard to join up with them, and it's all paid off. | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 miles along the river trail. Still wearing the knee brace, but all the pain points in my legs feel like they're coming together finally. This run was very comfortable start to finish. | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy | |
|
| 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| I'm behind on my log, can't remember the exact runs I did this week, just that the total milegae was 45. | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Richland bike trail loop | |
|
| 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 |
|
| |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Ran the Richland loop | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| | |
|
| 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 | | 48.00 | 0.00 | 0.00 | 0.00 | 48.00 |
| 48 for the week, don't remember what I did which days. | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| | |
|
| 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 | 3.00 | 0.00 | 0.00 | 15.00 |
|
AM - 4 PM - 8, 3 miles in 17:43, testing out some faster paces.
|
| Nike Miles: 8.00 | Switch 3 Miles: 4.00 |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 6 mile tempo in Columbia Park at about 5:55 pace. 6xhill sprints afterwards | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| | |
|
| 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 |
| | |
|
| 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 | | 62.00 | 0.00 | 0.00 | 0.00 | 62.00 |
| Don't remember how the week went, but it was a 68 mile week | |
|
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| | |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| | |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| | |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| | |
|
| 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 |
| | |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 |
| | |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| | |
|
| 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 |
| | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| 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 | 4.00 | 0.00 | 16.00 |
|
AM - 4 easy
PM - 4 miles in 21:42, splits of 5:23, 5:29, 5:31, 5:19 |
| Nike Miles: 12.00 | Switch 3 Miles: 4.00 |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 easy | |
|
| 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 |
| | |
|
| 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 easy. Last day of salmon fishing. Things were a little slower today, but we ended up catching all but one of our limit. Very successful trip, now I have more fish than I know what to do with. | |
|
| 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 easy, last day at the coast. | |
|
| 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 miles easy in the Olympic mountains. Nothing too interesting to report. | |
|
| 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 miles in the Olympic mountains. I ran into a black bear this morning. Came around a bend in the road and it was eating berries about 20 feet away from me. After I stopped and got my heart back into my chest, I watched him stand up on his hind legs and sniff the air, look me over, and decide I wasn't interesting enough to eat. He continued up the hill into the woods, eating berries along the way.
A little while later I came across an elk herd of about 20-25. I've never seen one before. Boy, they are monstrous! I love these mountains, I'll have to come back more often. | |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| 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 |
| | |
|
| 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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
|
48 min tempo, assuming I ran about 5:50 based on feel. | |
|
| 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 |
| | |
|
| 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 | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| | |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4
PM - 10 | |
|
| 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 | | 8.10 | 0.00 | 4.00 | 0.00 | 12.10 |
| 4 mile tempo in 21:02. 5:16, 5:14, 5:16, 5:16 splits | |
|
| 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 |
| Easy 8 along the river trail | |
|
| 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 | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
|
AM - 4 easy w/ Brian
PM - 8 mile tempo in 46:28. I meant to hit 6:00 all the way, and I did through 3.5, but I stopped looking at the watch after that and the pace apparently crept down. Which means I hit about 5:40 the last 4.5. Since it all felt like the same pace, I suppose that means I'm starting to get into shape. |
| Nike Miles: 11.00 | Switch 3 Miles: 4.00 |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| | |
|
| 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 |
|
AM - 4 easy w/ Brian
PM - 9 easy | |
|
| 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 | 6.00 | 0.00 | 12.00 |
| 6 mile tempo in 32:58. I was just under 5:30 pace at 4 miles in 22:09, so picked up the last 2 in 5:26 and 5:23. Felt good. | |
|
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Easy run | |
|
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Drove out to Jump Off Joe hill, ran up to the base easy, then the hard run up the hill. Coasted back down to the base and tempoed back to my car in 19:47. I think that comes to 5:10 to 5:15 pace, mostly downhill so not too strenuous, just picking up the tempo. I believe this is a mileage pr this week. | |
|
| 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 |
| | |
|
| 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 |
|
AM - 4 easy w/ Brian
PM - 8 easy | |
|
| 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 | 6.00 | 12.00 |
| 6 mile tempo in 32:48. I wanted to run 8 in 5:30 but for whatever reason I was having trouble hitting the pace. So I cut it down to 6 miles and ran the last 2 hard to make sure I got under 33:00. Splits - 5:33, 5:34, 5:32, 5:33, 5:27, 5:09. | |
|
| 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 | |
|
| 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 easy after a long day of packing. | |
|
| 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 easy up around Baker Lake | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Lake Padden Relays (2.6 Miles) 00:12:58, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 2.60 | 14.00 |
| I ran my first meet with the Western team today. It's a pretty laid back deal, but it's my first XC win. The race is set up as a 4 lap relay, each runner does 2.6 miles, and my time ended up the fastest for the day. I started with the first leg and paced off the leaders for the first half, which is flat and on a dirt path. First mile in 5:00, then it headed up into the hills. On the hills I pulled away without using any extra effort, which was very nice. Ended up winning by about a second. I felt like I could cut a bit of time off if I'd been pushed.
Cooled down with the team. Great start to the season.
|
| Nike Miles: 2.60 | Switch 3 Miles: 11.40 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| First day of XC camp. Drove up to the cabin on Whidbey Island, then did an easy 7 out on the trails. | |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 10 easy out on the trails. This is a runner's paradise... miles and miles of dirt trails through the woods. PM - 4 easy
| |
|
| 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 | 6.20 | 12.20 |
| 5x2000m workout out at one of the state parks. It's crazy how the weather is so different from one side of the island to the other. It was sunny and warm at the cabin, foggy and windy at the park. The course was half on grass, half on dirt path. I didn't like the grass -- very bumpy terrain. I ended up leading the group each rep except the last in 6:45, 6:31, 6:22, 6:18, and 6:16. We jumped in the Sound afterwards for an ice bath. I wasn't sure what to expect out of the workout, the first couple were a little slow. I think cutting the first two to 6:25s would be a bit better.
| |
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 super easy on the trails. Definitely feeling the workout. PM - 5 easy near Port Townsend. We took the ferry out here for some team games.
| |
|
| 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 |
|
AM - 12 easy on the island. PM - 4 easy from my apartment.
| |
|
| 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 | 6.00 | 0.00 | 12.00 |
| 6 mile tempo in 33:54 in Bellingham. Out in 17:11, back in 16:43. Lighter load to make sure the recovery is sufficient. | |
|
| 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 easy on the Urb | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb | |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy from my apt
PM - 10 easy with the team. Drills.
| |
|
| 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 | 6.20 | 12.20 |
| 10k workout at Lake Padden. 3k - 10:18 / 3:00 rest 2k - 6:17 / 2:00 rest 1k - 3:05 / 2:00 rest 1k - 3:03 / 2:00 rest 1k - 3:10 (uphill) / 2:00 rest 2k - 6:08 Felt very, very good throughout this workout. I still think the first rep needs to be faster.
| |
|
| 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 |
| New shoes. Camping at Mt Baker, easy 12 on nearby forest service road. Fishing for pinks this afternoon was fantastic. Drills/stomach/pushups. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 12 on same forest service road. 10x60s hill sprints w/ 60s rests. 5:00 pace effort. Lunges. | |
|
| 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 in Seattle. Feel well recovered. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Sundodger Open 8k (4.97 Miles) 00:25:09, Place overall: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 4.97 | 12.47 |
|
I raced at Sundodger today in the men's open race. Coaches put us in the open so we understand this meet doesn't matter, it's more of a tune-up. Most of the top guys didn't race, just tempoed, but I used it to gauge where my fitness is. I haven't raced much in the last year or so, so I felt this would be a good chance to break some of the rust loose. The start was crazy, lots of bodies everywhere. I went through the mile in about 60th in 5:00, and had to fight to protect my space. I hate having to do that, but oh well. I focused on maintaining pace and quickly started to pick people off. Lead group was within sight here and there, I wondered if I could make up the ground. Second mile in 5:00 as well, people were starting to come back. I felt good. I zoned out and the 3rd mile came by in 5:04, I was in about 20th and there was a large pack about 30 yards ahead. I focused on catching them. I caught the leader of that pack before mile 4, he tried to hang with me so I surged on a slight downhill and he dropped. Reached 4 miles in 20:10, a personal best, meaning a 5:06 for that mile. That pack was my last contact with any other runners, the leaders were out of sight. Monitoring myself, I was shocked at how good I felt. I knew I could hold pace at least through 10k and probably further, but without any targets in sight, I just focused on maintaining pace and not letting the guys behind me think they could come back on me. Ran the last .97 in 4:59, crossing the line in 25:09. This is a blazing fast course, but I was shocked at how good I felt, kinda like I was tempoing. Needless to say, I'm looking forward to how things go the rest of the season.
|
| Nike Lunar Racer Miles: 4.97 | Switch 4 Miles: 7.50 |
|
| 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 |
|
Easy 8 from my apt, still haven't found any good trails this side of town. Lunges.
| |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - Easy 4. PM - 10 easy with the team. Drills.
| |
|
| 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 | | 6.50 | 0.00 | 0.00 | 6.00 | 12.50 |
| 6x1600m workout at Cornwall Park. Course has a nice steep hill just after the 1/4 mile, then some rollers from there to 3/4 mile, then steep downhill and back to the start the last 1/4. Challenging course. 3:00 rests. Splits went like this: 5:03 5:00 4:57 4:53 (Dak came up and led me on this one, helped out a lot) 4:54 4:51 (Big group came up on my shoulder and helped out the last half) Tough workout, but I finally feel like I pushed the limits of my current fitness. Aerobically, I was doing fine -- measured the HR at 160 right after the last repeat. My legs, however, felt fatigued and wanted to give out on me several times over the last 2 reps. This is a new sensation for this season, and I chalk it up to biking to campus this morning. I haven't been on a bike in awhile, and the climb up to campus made my legs burn. The team also had an amazing workout as I had 7 or 8 guys right on my heels the whole way. Exciting things to come. |
| Nike Lunar Racer Miles: 12.50 |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy from the apt. I finally found a trail that cuts right through my neighborhood. Somehow I've been running blindly by it each morning. My legs felt surprisingly good, and I didn't have any of the muscle fatigue I was expecting after yesterday's workout. PM - Muscle fatigue showed up this afternoon, probably due to all the hills around campus. 10 miles super easy (8:00ish) to Whatcom Falls. | |
|
| 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 | | 4.50 | 5.00 | 0.00 | 0.00 | 9.50 |
| Medium 5-mile loop called Rollercoaster, most of it at around 6:00 pace with surging on the hills. I hate saying this, but there was nothing I enjoyed about this run besides the fact I can run and am not injured. I'm not recovered from Tuesday yet, and the last thing my legs wanted to do was push some hills and tempo, even at 6:00 pace. But oh well, I'll get time to rest and recover. Halfway through the run I was thinking, "I should be loving this. Where's that positive attitude I've had, where's the fresh legs I've been getting?" But I realized that some days are just going to be like this. It's okay to not feel good, to want to take it easy, to not enjoy every single run. It's part of the daily grind. At the same time, I am surprised at how heavy my legs feel. The last two workouts, I've felt ready to go the next day, but this week has been different. I did push this workout a bit more, but I'm also worried about iron levels. I got my blood checked a few weeks ago, and I'm lower than I'd like to be despite taking large doses of iron for the last few months. If I'm still feeling fatigued this time next week, I may need to make some changes.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Erik Anderson Invite (pre-nats) (4.97 Miles) 00:25:19, Place overall: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 4.97 | 12.47 |
| Well it seems the running gods smote me today for saying that last week's race was so easy. Today's race pretty much hurt start to finish. We raced at 11:30, and by then the sun was beating down on us and the course had heated up to close to 90 degrees. Blazing hot for Spokane. At the start line, I was surprised to see one of my former runners from Kamiakin right next to me. It was really cool to be lining up next to him, and we wished each other good luck. I almost went down in the first 100m -- I got lost in the crowd of 250 runners and didn't notice the hill that rose up right past the start line. Duh. Somehow I stayed on my feet. They only had the mile and 4k marked, and I'm pretty sure neither was accurate. I reached the mile mark in 5:11 in about 80th place and started to work my way up. The nice thing about not having distance markers is it forced me to pay more attention to the people around me. I just focused on rolling up all the guys who had gone out too fast. You'd think by college people would figure out pacing. By what must have been two miles into the race, my legs were aching and I was thinking I might be in trouble. I caught up to one of my teammates right after the 4k mark (12:20, like I said, probably not accurate), and on the long downhill I finally started to feel good. I tried to pull him along with me, but just focused on reaching the next pack ahead of me. The good feeling didn't last long. As I came into where mile 4 should've been, I had a large pack about 30-50m ahead. I was still feeling good and I thought I could catch them. But as I went up the next rise, I felt a tremendous burn in my legs. I stumbled and felt like my legs might go out. As I crested, I tried to put in a little surge to get the momentum back, but I couldn't quite get up to speed. The pack was still coming back, but much more slowly now. My legs continued to buckle, and I started to think that just getting to the finish would be great. I glanced at my watch, figured I had about 3:00 left, and tried to throw in another surge. I caught one more guy, and had to work hard rounding the final turn to keep him behind me. I was so happy to cross the line on my feet and without losing a spot. Considering how hard this week has been, I'm really happy with how the race went. Despite being so tired, I still had a kick and was nearly able to run as fast as the Sundodger course. This course is pretty flat, but the grass is deep and there are all kinds of little rises and twists and turns that prevent you from getting into a good rhythm. Should be a great course for nationals. |
| Nike Lunar Racer Miles: 9.50 | Switch 4 Miles: 3.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Turns out that trail near my place is only about 1/2 mile long. What's even the point? I wandered around Bellingham trying to find trails, but it seems there's nothing good around my apt. Grrr. But anyway, I enjoyed this run despite the wind and rain. Felt good to just roll along at an easy 7:30-8:00 pace. | |
|
| 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 easy on the Urb | |
|
| 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 | 5.59 | 13.59 |
| Interval workout today. Kind of a strange setup, 5 sets of 1200m + 600m with 200m jog between reps and 400m jog between sets. By my watch that was typically 1:30 between reps and 2:30 between sets. 3:55 (uphill) 1:48 (down) 3:48 (up) 1:52 (up and down) 3:35 (down) 1:48 (up) 3:33 (down) 1:48 (up) 3:27 (down) 1:44 (up) This workout felt refreshing compared to last week's workouts. A little less volume, a little more speed. But I think the LunarRacers have worn out completely, I was feeling rocks very sharply in the ball of my right foot. Time to get new ones.
|
| Nike Lunar Racer Miles: 13.59 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Lake Paddend | |
|
| 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 |
| Easy 90 minutes on the Urb. Meant to get up this morning to split things up, but I was still sooo sleepy. 8hrs a night doesn't seem to be enough. | |
|
| 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 | | 8.70 | 0.00 | 0.00 | 5.30 | 14.00 |
| Cleater Challenge today. 3 mile warmup, then 2 mile tempo to the base of Cleater, then 3.3 miles of basically straight incline. I ran as fast as I could and only managed 26:04 from bottom to top and wanted to die when I got there. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy | |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off. Some would call this lazy, I call it listening to my body. Although lazy is probably closer to the truth. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy from the apt PM - 10 easy on the Urb with the team. 1:17 total time. | |
|
| 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 | | 10.70 | 0.00 | 0.00 | 4.47 | 15.17 |
|
6x1200m at the Lake Padden course. I felt fast and strong and really happy with how this workout went. I started out pretty hard to test how the legs would feel, and they never locked up with lactic acid like I expected. I did feel like I was having some breathing issues, but I attribute this to the congestion I had last week. It's been clearing up but isn't quite gone. 3:45 (2:30 rest, flat) 3:43 (2:30, uphill) 3:34 (2:30, downhill) 3:33 (3:30 rest by mistake, couldn't find the next marker; flat) 3:37 (2:30, net uphill through the rollers on the backside) 3:30 (66 second first net downhill quarter, then 2:24 flat 800) For warmup and cooldown I ran from WWU to the course, about 4.75 miles. The longer warmup seemed to help clear the stomach better.
|
| Switch 4 Miles: 9.47 | LunaRacer Miles: 5.70 |
|
| Night Sleep Time: 0.12 | Nap Time: 0.00 | Total Sleep Time: 0.12 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles out to Whatcom. Feel pretty tired today. Finished my first midterm today, feels like it's about time for a nap. | |
|
| Night Sleep Time: 0.00 | Nap Time: 7.50 | Total Sleep Time: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 3.00 | 0.00 | 14.50 |
|
AM - 4 easy miles from the apartment. Since when is it dark at 6am? PM - 5 miles of 75 sec fartleks on the Urb. Don't know the pace for sure but it was somewhere around 5:00. Wierd thing I noticed today: I felt super tired on the warmup and cooldown, but perfectly comfortable at 5:00 pace. I'm not sure what that means.
|
| Switch 4 Miles: 4.00 | LunaRacer Miles: 10.50 |
|
| Night Sleep Time: 0.12 | Nap Time: 0.00 | Total Sleep Time: 0.12 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 67 minutes on some trails around town, calling it 9 total. Our home invitational is tomorrow, and I'm actually a little nervous about it. We have some quality competition coming to town, and my plan is to try to hang with the top St. Martin's guys if they show up. They've been beating me pretty good so far this year, I'd like to really push the envelope and see if I can close the gap. It's going to hurt... | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
WWU Invite (Lake Padden) (6.2 Miles) 00:31:31, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 6.20 | 15.40 |
|
I rolled out of bed this morning feeling great. Looked out the window and saw some heavy mist rolling in off the bay and this cheered me even more since I love racing in gloomy weather. Despite all the apprehension I had coming into today, I felt calm this morning, finally convincing myself that my planned pace was within my capacity. Besides a couple bathroom events, not much exciting happened between the apartment and the start of the race. The weather was perfect -- must've been in the mid-50s or so with the sun poking out here and there. It rained over night, so the trail was a little muddy here and there and the grass wet, which worried me about wearing my flats. But overall great conditions. I located the SMU kids at the start to make sure I could find them later. As I was doing some strides, I recognized Sean's face from his blog and went over and said hi. Cool to see blog representation out here. Anyway, the race got underway, I started a little quicker than SMU #1 and had to ease off to let him get by me, then I latched onto his back. He beat me by about 40 seconds at pre-nats 2 weeks ago, so I wasn't sure what to expect. But we reached 1k and the pace didn't seem too crazy. I actually felt good. Then we headed up into the hills and I just let him pull me along. The hills on this course are nothing killer. Just some rollers that you run through at the beginning and end of the race. At this point, I hardly noticed them. Passed the mile in 5:06. Perfect. The rollers continued and we passed 3k and headed down the final hill into the flats. 2 miles at the bottom in 10:13, 5:07 second mile. I was feeling really good. A chase pack had solidified by this point and me and both SMU guys were in the middle of it. As we got further into the flats, I got antsy and wanted to push the pace. So I left SMU #1's shoulder and pulled in line with the leader of the pack and was startled to see the lead pack about 20 yards ahead of us. I invited him to go after them with me and he goes "Cool it, bro. We got 4 to go, they're coming back." Which I decided was good advice and stayed in line with him. I couldn't help noticing the sun breaking through the clouds on the opposite side of the lake. It was a beautiful scene. We passed 3 miles in 15:17, 5:04 for that one, then 5k in 15:50 or so. I couldn't help feeling a bit ecstatic at how good I felt. We entered a patch of grass that turned us in a gradual 180 to go back around the way we'd come. At 5k, the lead pack was almost close enough to touch, but all of a sudden they were pulling away. Alaska Anchorage #1 must've made a move, I thought. So I figured I'd had enough of the chill dude I was running with and started to pull away. He didn't resist. But I heard footsteps trailing me and figured SMU was on my tail. The 4th mile came and went at 20:20 if I remember right, so 5:03. The lead pack was the same distance away, and one guy had fallen off the back. I smelled blood and picked it up some more. I caught him just after 4 miles and what was left of the pack was stringing out. I focused on the next guy. I caught him just before leaving the flats, saw it was AA #4 and tried not to think about getting beat by 3 guys from the same team. Heading up the first hill kinda hurt. It's the longest and steepest, but it drops away on the back side and I focused on letting loose and allowing the downhill to rest me. There were still footsteps on my tail. I tried to pick it up some as AA #3 was about 20 yards ahead and I wanted to lose the SMU runner. I was starting to feel the race in my legs, but I still felt ecstatic about how things were going. And I knew I had plenty left for the finish. The rollers continued rather uneventful. Each downhill I'd put distance on SMU, but then he'd reel me in. Passed 8k in 25:2x and 5 miles in 25:32, 5:12 for the uphill. SMU made several attempts to pass me, but I held him off and knew from how he settled on my shoulder he was hurting. This made me happy. Not because he was hurting, but because it meant my training is coming together. He destroyed me 2 weeks ago, and here I was shoulder to shoulder with him, 8k into the race, and he was hurting. AA#3 still had 20 yards on us, and I didn't want to go after him alone, so I invited SMU to go get him with me. He dug deep and pulled alongside my shoulder. I came off the last hill into the final flat loop into the finish. AA#3 was still about 20 yards up, and I decided I would catch him. I quickened my stride and suddenly he was drifting back. SMU fell back. With about 400 to go, I pulled even with him and went past. No resistance. The turn back into the finish was about 200 ahead and I put what I could into gaining distance. It wasn't enough. I came off the turn facing the finish and sprinted at what I thought was full speed. AA#3 blasted past and SMU was right behind. I put my head down and pulled a hideous grimace and found a little more speed. SMU started coming back and I thought I'd nip him at the line, but he saw me and managed one last squirt of speed to edge me. There's nothing I hate more than getting outsprinted. But there's plenty of time left in the season to work on that. And then something happened. Something that has never happened in all my years of running. I heaved. Nothing came out. I heaved again. Again nothing. I heaved a third time and my oatmeal from this morning came flying out of my mouth and onto the ground in front of me. Proudest moment of my life as a runner. I feel so happy about how today went and all that it means. My training is finally coming together. I am so grateful to be able to run, that my body is cooperating and staying healthy and injury free. I can't describe the feeling of joy I have after today. This is a beautiful sport we have.
| |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I planned to run a few miles today, but I got in a wreck when somebody ran a red light and nailed me. Car is totaled. I feel extremely lucky and grateful that nobody was injured. Besides my loyal steed. It is no more. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy in the rain. Gotta love the rain. PM - 10 miles, again in the rain. Seriously, I love running in the rain. As long as the nipples don't chafe. There's nothing good about that. | |
|
| Night Sleep Time: 0.13 | Nap Time: 0.00 | Total Sleep Time: 0.13 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy
PM - 10 easy around Lake Padden
| |
|
| 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 | | 6.50 | 0.00 | 0.00 | 5.00 | 11.50 |
|
5 x 1600m at Cornwall park w/ 2:30 rests. I didn't feel fantastic today, which surprised me. Bill thinks it's from the 10k Saturday, but I'm not sure. It just kinda felt like I was going through the motions. But that's okay, it's just all part of the grind. Had to duck into the woods for pit stops between #s 4 and 5, maybe that had something to do with it. 4:58, 4:56, 4:50, 4:48, 4:48 (avg 4:52)
|
| Switch 4 Miles: 6.00 | LunaRacer Miles: 5.50 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 miles super super easy. I felt exhausted. PM - 10 easy, about 76 min | |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 8.00 | 0.00 | 14.00 |
| 8 mile tempo run at a soccer complex of Northwest. It took a couple of miles to warm into this one, but I went from 5:38 and 5:35 and worked my way down to a 5:14 final mile for 43:53 overall. The last 6 miles felt awesome - I feel like I can run 5:30 pace forever. |
| Switch 4 Miles: 6.00 | LunaRacer Miles: 8.00 |
|
| 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 miles easy. Left shin is getting worse. | |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 easy PM - 10 easy around Padden. | |
|
| 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 | | 7.65 | 0.00 | 0.00 | 4.35 | 12.00 |
| 7x1000m on the Urb. 2:00 rests 3:07 (up) 3:01 (down) 3:04 (up) 2:58 (down) 3:01 (up) 2:54 (down) 3:00 (up) Felt really fast. Faster than 5:00 pace is uncomfortable. |
| Switch 4 Miles: 7.00 | LunaRacer Miles: 5.00 |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy PM - 10 easy around Padden. I felt a bit of vertigo on this run. Kind of a wierd sensation to feel dizzy while running. This has happened once or twice in the past -- it feels like I've got a morphine drip feeding me the whole way. Strange.
| |
|
| 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 | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| Workout today was 60 sec fartleks out on the Urb for about 4 miles. Didn't seem like enough volume -- I didn't hear the workout from the coaches and I think we cut it short. Anyway, the dizziness hasn't gone away. I woke up with it this morning and it's continued all day. Anytime I move, whether it's walk, run, drive or whatever, it's there. It feels like the narcotics drip I once had in the hospital, just waves and waves of painkiller radiating through my body. I'm a little concerned it's lasted this long. | |
|
| 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 |
| Ran 12 easy on the conference course. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
GNAC Conference Champs (4.97 Miles) 00:25:18, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 4.97 | 12.00 |
|
Well, today was proof to me that I can run well when I don't feel fantastic. It was our conference championship, the course is at Apple Ridge Run in Yakima, which is kind of a slow, grassy, hilly course out in the middle of a bunch of orchards. The race got under way, my goal was top 10, and I knew pretty quick that my legs weren't very rested. Which is fine, we're not focusing on this race. Saint Martin's lined up right next to us, which was convenient for tucking right in with their top 2 runners. They pulled me through the mile in 5:03 and up the big hill to mile 2 in 5:03 as well. The course takes us through the hill 3 times, and my legs were starting to hurt well before mile 2, so I chose to coast up the first time. The front pack was pretty much together up to that point, and then the top 2 guys took off to duke it out and the pack strung out. I was in about 8th, SMU #1 was pushing the pace and I was hurting already so I decided to play it conservative. I hung with his teammate for awhile, then went after the each guy that fell off the pace. Alaska Anchorage's #3 was the last guy I caught, and we had a little battle to the finish. I threw in a little surge up the final hill and he fell back a few paces. For the last 1000m I had to work hard to keep that gap as he kept coming and coming, but I managed to stay 2 or 3 steps ahead through the line. Even though times were slow and I didn't feel like I ran to my potential, this raced showed me I can compete whether I feel great or not. 5th is a little higher than I thought I'd finish, so I'll take it and look forward to the next one. I also learned that being in shape slows how quickly your legs hurt. With how I felt going into the third mile, I thought I'd be dead by mile 4, but 2-4 wasn't all that bad. I need to remember that in the future.
| |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 4 easy PM - 10 easy on the Urb. Legs are a little tired from the race, but otherwise things are feeling good. | |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 4.00 | 14.00 |
| Ladder workout at Lake Padden. It's cold and it's been raining the last couple nights so the course was pretty soggy. 1600m, 1200m, 1000m, 800, 600, 800 was the workout, about 2:00 rests. 5:00 -- I believe the marker was off, felt a lot more like 4:50-4:55 3:46 3:04 2:21 1:44 2:18 Legs were a little dead from conference, but I started to feel better on the last few reps. |
| Switch 4 Miles: 10.00 | LunaRacer Miles: 4.00 |
|
| 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 easy | |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy | |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 4.75 | 0.00 | 12.00 |
| 4.75 mile tempo on the Urb. This is a rough estimate, total time was 24:56, it may have been a touch shorter. Came through 2 miles in 10:48 and picked it up from there but I didn't catch any other splits. Rainy, windy day, tough conditions to run in, everything felt fine. I tried out my half sleeves for the first time, thought they were ok. They don't exactly conform to the shape of your arm, though. Tight up top, loose at the bottom. | |
|
| 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 easy on the Urb | |
|
| 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 |
| Easy 12 around Lake Padden. I'm beginning my taper in earnest this week, which is really hard for me to believe in. I'm scared my legs are going to atrophy. | |
|
| 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 8x600m at Broadway Park. I hate short intervals. That's the lesson learned today. Gosh my legs have never felt so unresponsive as #7 and #8 today. I don't remember the times I ran exactly, but they were a cutdown from 1:53 to 1:45. Just glad to have it in the books. | |
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
9 easy on the trail w/ 4xstrides after. I've been bad about strides. Need to change that. Woke up this morning with a scratchy throat, so I turned over and slept another 2 hours. It's regionals this weekend, chem can wait. Here's hoping I don't get full-blown sick.
| |
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 8 miles total, ran about 2 miles of 60 sec fartlek on the Urb. Whatever's attacking me is moving into my lungs. Not serious yet, just annoying. | |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy around the course. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
NCAA D2 West Region Championships (6.2 Miles) 00:32:49, Place overall: 47 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.20 | 12.20 |
| It's hard to do a writeup of a race that fell apart. I came in today optimistic and feeling really good despite the cold that's been developing in my lungs. I slept well, my legs were fresh, my sinuses were clear, and I was jacked to race. I got myself into good position early, just tailing the lead pack and ready to move up once things settled down, but after 2k I started going backwards. Guys started passing me and I felt like I was redlining. I felt helpless. My breathing deep in my chest felt constricted and I just fell to pieces from there. Each of my teammates went by until finally my last teammate made me latch on to him and he pulled me through to the finish. The good news is that the rest of my team ran well enough that we qualified for nationals anyway. I love my team, they did so much afterwards to help me feel okay about what happened today, but there's a deep sadness I feel about not running well. And a deep doubt that even once I'm healthy, I somehow won't be my old self. I hoped I could shake this off quicker, but it really, really bothers me to go into nationals like this. It'll take a little time to sort this one out.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. Got a lot of sleep this weekend, hoping to start feeling better soon. | |
|
| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles easy out towards Lake Whatcom. Today felt absolutely awful for the most part. I was feeling better most of the day but hacked and coughed all through the run. | |
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden. Tried to do some strides to sharpen up the legs a bit, but I had a funny twinge in my hamstring after #2 so I called it good. | |
|
| Night Sleep Time: 12.00 | Nap Time: 0.00 | Total Sleep Time: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 4.00 | 9.00 |
| 2x3200m workout today on the track, both in 10:07 w/ about 2:30 rest. Cold, windy, rainy, this workout was just to get my confidence back in race pace after the horrible race last weekend. It felt super easy, my breathing is back to normal, and I can't wait to race at nationals. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on the Urb. There's a little swelling in my right knee, I think the cold on Saturday irritated it. | |
|
| 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 | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| 8x400m at Broadway Park w/ 300m jog. Reps were between 71 and 77, just an easy workout to keep sharp for Saturday. Can't wait for nationals!!!! | |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles super easy. Leaving tomorrow for the great city of Spokane!!!!!!! Three days and counting. | |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the Urb with a 2x2:00 pickup mixed in at race pace. | |
|
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy run around the nationals course. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
NCAA D2 National Championships (6.2 Miles) 00:32:41, Place overall: 63 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.20 | 10.20 |
|
Gosh I don't know where to start on this report. This was a race of extremes. The hardest race I've ever run, the most fun I've ever had at a meet, and the most extreme weather I've ever raced in. We pulled into Spokane Thursday night and settled into the hotel. I love my teammates. They know how to stay loose and not get too tense with all the waiting. They embody every ridiculous and crazy attribute runners represent. We had a great time in the wait leading up to race day while not losing focus of what we were there for. Plus, I felt like I had recovered from my breathing problems, so I was not in doubt of a good performance. Race day arrived with 20 degree temperatures and about 4 inches of new snow. I have never raced in snow, and the feel of the course was so much cooler to me than when we were at Regionals two weeks ago. I love racing in bad weather. Our super fans showed up early, stripped down to shorts and shoes, and covered themselves in blue body paint. They were amazing. We had around 50 students show up, and between them and parents and coaches and teammates, we had a serious fan section going on that course. There were very few parts of the race that I couldn't hear the chants of my teammates. Awesome stuff. I also loved the moment when the Chico State fan section tried to start a fight with ours by circling our group and engaging them in a chant war. It got a little tense... I have to say I was genuinely surprised no punches were thrown. Although one of our signs was stolen, the perpetrator was tackled and the sign retrieved, though the thief managed to take a bite out of it before it was wrested from his grasp. I don't have a ton of detail to provide of the race. The snow was tough to run in. I got out in a good pace (5:06 first mile, 10:15 at 2) but struggled to pick up runners from there. I started around 80th placed and was only able to move up to 63rd by the end. It was frustrating to be running as fast as I could and not be able to pick up many more places. It was an absolute battle, start to finish. But I felt like I gave it everything I had, and I crossed the finish line knowing I had done all I could do. Even though I was gunning for an All-American spot, 63rd is a universe apart from my race 2 weeks ago where I struggled to place 47th in my region. And I ran a few seconds faster on a course that was made 200 or so meters longer (it was short last time) while racing in some serious snow. I was shocked at how fast the race started. Something to think about and remember for championship race: fast starts. After 2-miles, my pace slowed considerably. I feel like I've lost a bit of fitness between now and midseason, and I'm not sure why. I plan to look back over my training and try to figure it out. Maybe I need to not taper so early or so much coming into these races. I simply felt like I wasn't in good enough shape to run at my mid-season form. The best part of the meet for me was how well the team placed. After leading our team for most of the season, I was 2nd today and our pack was fairly tight. About 50 seconds between 1st and 5th. Even though none of us felt like we had the races we wanted, we pulled out a 10th place finish. We came in today with a 22nd place ranking. After losing 3 All-Americans last year, it was a great feeling of accomplishment to have done this together. After the race, we set loose on all the things we'd been avoiding all season. For me that meant ridiculous amounts of chocolate and Mt. Dew. We stayed up all night celebrating, and if this report isn't entirely coherent, it's because I'm going on 40 hours of no sleep. I'll have to say that the highlight of the night was having to chase one of my teammates through the hotel at a dead sprint because he had decided, in his drunken state of mind, that he should go use the hot tub in nothing but a jingle bell man-thong. It was simply amazing. I love my choice to join this team. Absolutely priceless.
| |
|
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Finally fell asleep last night around 9:30 after this amazing weekend. I didn't have class today till 2pm, so I left the alarm off and slept until 11am. 13.5 hours straight, this is my new sleep pr. I did an easy run around Lake Padden, taking the hills gingerly since my right knee is acting up. Apparently it's not happy about all the fast cold weather runs. I'm planning to take the next few weeks for some easy mileage, icing all my sore spots, and upping my mileage to pre-championship levels. I'd really like to test the upper limits of my mileage potential, so I'm hoping to get up to 100 mpw this winter, and healing up in the next few weeks will be important. Just wanted to jot down a few thoughts from this season. I can't believe how fantastic the last few months have been. It's been a long, tough journey from the physical therapist in March to 80 mile weeks over the summer, to meeting my new teammates and getting integrated into the system, to struggling through 10k in the snow on Saturday. First thought is that my body likes high mileage. I improved a lot on 80 mpw. My best 10k prior to this was a 32:32 on the roads on a course that may or may not be accurate (it isn't USATF certified, anyway). My first 10k this season was 31:31 on a hilly course. Good things are in order with consistent mileage. Second is that training on a team is incredible. After going mostly solo since high school, it was a weird adjustment running with 20-30 guys every day. I still like to run on my own every now and then, but nothing beats a group of runners. That's a level of crazy you can't get anywhere else. I've got more good memories coming out these few months than I could have hoped for. Third, I understand very little about how to train myself. After feeling invincible at our home meet on Oct 7, I felt like a completely different runner at NCAAs. And I have no idea why. I never felt as good as I did that day at Padden, and it was my 7th week of 80+ miles. I even cut out my Sunday run that week and made up for it on the early part of the week. Why would I feel that good? It doesn't make logical sense. I did 7k of very fast running on Tues, 5 miles of fartlek on Thurs, and raced Sat. And I never felt that good the rest of the season. My sleep habits stayed the same all year, I improved my diet starting in Sept with more vegetables and fruits, and this stayed the same through the season. I took iron supplements starting in Sept and this continued to the end. I don't get it | |
|
| Night Sleep Time: 13.50 | Nap Time: 0.00 | Total Sleep Time: 13.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 really easy from the folks' house. Older bro went with me, I am surprised he can run this far with how little he's been doing. Avg about 7:45 pace. | |
|
| 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 around Badger Mt | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| After a week of laziness and gluttony, it's time to put the ax back to the grindstone. Easy 10 around Padden. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on the Urb. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on the Urb. The air was so humid today it felt like breathing into a humidifier. Loved it. My right knee isn't hurting anymore but it feels slightly out of whack. I feel little twinges or friction here and there. I'm icing and stretching, hopefully it'll return to normal soon. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Broadway loop. The knee felt fine today, seems the ice is working. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Connelly and onto the Urb. Beautiful day, but otherwise uneventful. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, ran down to Cornwall park and did a bunch of loops around. Sprinted the hill each time around for a little extra work. Another beautiful, sunny day. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden. I'm really enjoying just doing easy mileage while I get my miles back up. It's relaxing, my legs aren't fatigued, and I'm thoroughly enjoying the clear days we've been having. Very peaceful around Padden tonight as twilight was settling in. Did abs and pushups yesterday. I need to be more consistent with this. | |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| This is starting to sound redundant. 10 easy down Connelly and out to the Urb. Knee started acting up around 7 miles, still no pain, just a sensation of friction. 73 min total. | |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Meh. My knee got tight after 2 miles, so I quit the run early. Think I need to figure this out before going to crazy on miles. | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 at about 8:00 pace around Padden. Knee is still tight, I took yesterday off to rest it. New shoes should be coming in soon. | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| 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 |
| | |
|
| 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 |
| | |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Not the week I wanted, but my knee isn't bothering me today, hopefully I'm clear of this one. New shoes today. | |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 after letting the legs rest for awhile. | |
|
| 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 | | 1812.33 | 26.50 | 49.75 | 100.22 | 1988.80 |
|
| Switch Miles: 46.30 | Nike Lunar Racer Miles: 54.56 | Switch 3 Miles: 953.40 | Nike Miles: 155.60 | Switch 4 Miles: 631.47 | LunaRacer Miles: 98.90 | Switch 4 Miles: 8.00 |
|
| Night Sleep Time: 105.38 | Nap Time: 7.50 | Total Sleep Time: 112.88 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|