| 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 | | 2507.08 | 14.00 | 71.60 | 120.15 | 2712.83 |
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| Switch 4 Miles: 562.50 | LunaRacer Miles: 234.20 | Switch 4 Miles: 445.80 | Switch 4 (1) Miles: 475.50 | Switch 4 (2) Miles: 499.80 | Vapor (Black) Miles: 157.50 | Vapor (Red) Miles: 151.00 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3. A little bit of swelling in the left knee, but nothing a little ice shouldn't fix. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, icing and ibuprofen are paying off, knees felt pretty good. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Took the weekend off to rest the knee. 5 easy today, things felt ok. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. I saw the team chiro this morning, and he worked a little magic on my knee/hips and showed me some stretches and exercises to do to limber up my old-man hips. Hopefully the swelling will start to go down soon. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, seems things are holding together. 37:50 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy in the snow. I've missed the snow. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy. Falling into a bit of a funk with the lack of training. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy up to Padden and back. Time to get serious about training again. Weighed in today at 147 lbs, a little on the heavy side for me. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy up to Padden and back. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the Urb. My right knee started acting up again. Still no pain, just the strange twinge/friction feelings. And swelling. I'm very confused. | |
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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 |
| 50:39 for 7 miles. 5 down the Boardwalk and back to campus for a couple turf miles. The knee held up pretty well, I was glad not to have to back off today. Ice bathed 15 minutes after, just got to keep things together. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles easy up near Rockport. I went up steelhead fishing today after school and then camped out in the back of my truck. Took a headlamp and ran up through the woods in the dark. Kinda cool to see all the eyes staring back at me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 min pool workout. 10x2 min repeats to keep the heartrate high. Seems to be ok on the knee so I'll probably start adding more of these in. |
| 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 |
| 30 min of pool workout (HR 130-150). Then 49:49 for 7 miles up to Padden and back. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 30 min pool workout + 7 miles running (53:59). Adding the pool stuff has made me feel completely worn out. Also did 4x100yard strides just to see how the knee would respond. Seems to be fine so far. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles (52:12) on the Boulevard. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Out Connelly to the bench and back, 5x100y strides and a little more to make it a solid 9 for the day. Pretty happy with how things are going. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run around Lake Padden. I tweaked my Achilles tendon a bit in my strides yesterday, over did it just a bit. It's been sore walking around, but it didn't seem to bother me too much on the run today. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7. Ran up to the XC house from my apt to catch the last bit of the Super Bowl, then up to campus and back home. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles today out the Urb and back. No twinges or soreness in my knee today, I think I may be past this little hiccup. I just have to keep an eye on my right Achilles now, and I should be fine. The Achilles has been acting up just a little bit, but nothing too serious. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy up to Padden, plus 30 minute of pool workout. Added pushups and stomach workouts for the first time in awhile... I should be pretty sore tomorrow. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy down the Urb, 51:00 total time. Did abs as well.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 easy down a very rainy and muddy Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy to Lake Padden and back. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy on the Urb. Abs and pushups after. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| I did a 3 mile tempo on the Urb, just a short effort to make sure everything is working. The ankle and knee felt fine. 16:30 total time. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run around Padden. My knee was bugging me a little bit today, so I'll have to keep working on it. I want to be able to just run!!!! No more tweakers. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles 22:29 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles 22:06 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, 36:25. Abs and pushups. | |
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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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5 easy 35:52 Added another 5 from home 36:14 | |
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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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AM - 5 easy 36:21 PM - Added 5 from home, 36:16 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy 35:55 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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5 easy, 37:47--added pushups and situps Added 3 easy from home | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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30 minutes in the pool
5 miles easy 37:20 Added 3 miles from home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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5 miles easy - 36:45 Added 3 from home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy - 52:30 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy. Things are feeling good. | |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 3 miles PM - 7 miles at practice. | |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 7.5 miles and 30 min in the pool at practice. I pushed the pool workout hard to try to simulate a tempo run. Added 3 miles from home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 easy PM - 7 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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8 miles + 30 min in the pool. Pool workout designed to mirror a tempo run, spent 25 minutes at high-intensity, HR=150 Added 3 from home | |
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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 |
| 7 miles Added 3 miles from home | |
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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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7 easy Added another 3 later. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at practice | |
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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 |
| Easy tempo run today of 3 miles at about 6:00 pace. Testing my knee to see how it holds up. It felt really good to open up a bit. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| AM - 4 easy PM - 8 with the team--I ran 4 miles with Anthony starting at 6:00 pace for the first two and dropping as low as 5:30 the last two. The run felt very easy, and so far, my knees feel good. |
| LunaRacer Miles: 8.00 | Switch 4 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 with the Kamiakin boys. | |
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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 | 6.00 | 0.00 | 10.50 |
| 6 mile tempo out on the Columbia River trail. I visited my old stomping grounds for this one, using my old tempo course I marked out a couple years ago. Splits went 6:00, 5:55, 5:40, 5:33, 5:27, 5:25. The last 2 miles felt harder than they should have, but I'm trying to chalk it up to the light headwind on the upriver direction. | |
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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 |
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AM - 4 easy PM - Added 8 from Kamiakin. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| I finally got on the track today, and it was a bit of a reality check. 6x1200m, 400m jog (roughly 2:00), run in 3:50, 3:47, 3:43, 3:47, 3:51, 3:49. I have 6 weeks to conference.... I feel I've run out of time already. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Easy 9.5 around Padden. Added 3 easy from home. | |
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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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| | Race: |
Ralph Vernacchia 5k (3.1 Miles) 00:15:41, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 3.10 | 19.10 |
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I don't have much to say about this one. I exceeded my own expectations of how out of shape I am.... And I'm working hard not to let the feeling of losing my final season of eligibility to injury and fatness overcome me. Can I go from this to a 30:00 10k in 6 weeks? I have no other choice but to remain cautiously optimistic. I hung with the lead pack through splits of 4:57 and 5:00 until the eventual winner got antsy and took off. Then I slowed in no-man's land to a 5:09ish split and kicked it in.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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8 easy. Calves are killing me. Added 5 from home. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 4.23 | 11.73 |
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3x1600m + 2x1000m w/ 400m jogs (2:30 by my watch) 5:11, 5:06, 5:01, 3:08, 3:04. Not great, but more controlled than last week. My legs and body are still tired from the increase in intensity, and I spend a good long while icing my legs afterward to make sure things stay the way they should.
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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 |
| 6 easy -- cut it short, the left knee was not feeling good. | |
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Super easy 10 on the Urb. 1:18:30 Added 5 from home. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Shotwell Invite 5k (University of Puget Sound) (3.1 Miles) 00:16:02, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.10 | 9.10 |
|
After going through 3 laps with my teammates in 72/lap pace, I started to fall off very quickly. I slowed to 4:50 through 16 and ran the last two miles of my race in 5:20 pace. This was as fast as I could run, and this shouldn't happen. I've been taking iron, but I think I'm going to get my blood tested Monday anyway. I've run much better races than this on less training, and I'm extremely frustrated. I have no explanation.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8. I started wearing my Cho Pat strap again and it seems to be helping. This run was the best feeling I've had in awhile. I went to the health center and got my blood tested. We'll see what turns up in a few days. | |
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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 | 5.00 | 11.00 |
|
Track workout. 4x1000m w/ 400m rests (about 2:30), 5:00 rest, then 6x400 with 90 sec rests. 2:59, 2:57, 2:59, 3:00. Then 68, 68, 68, 67, 66, 67. I felt phenomenal on the first two 1000s, then the rest of the workout was a struggle. But I feel like this is a big improvement over my last workouts and races. I saw the team doctor yesterday and got my blood tested. Everything is normal. So apparently I'm just running slower for no good reason. I wondered today about the possibility of exercise-induced asthma. It is spring, I've had severe seasonal allergies in other places.... even though I'm not sneezing, maybe the flora around here is affecting me differently.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run around Padden. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy down the Urb. I got some free spikes from Brooks today to test a new brand. Highlight of the week so far. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| Went out on the Urb for a 6 mile tempo. Simple out and back, but after 3, I had to make a pit stop. First 3 miles in 16:53 after a 5:45 first mile. Second 3 in 16:16 with a 2:32 final half. Overall average of 5:31.5. I felt like this was a crucial workout for this season, after so many hard days where the pace just hasn't come, this felt easy. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Midnight 12-miler. No better way to cap the week. | |
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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 | | 6.90 | 0.00 | 0.00 | 3.10 | 10.00 |
| 5x1000m workout on the track. I did this workout early since I'm planning to race Thursday, which meant I got to do it by myself. My coach asked me to take it easy so my legs are semi-fresh for the race. 2:30 rests, reps in 3:11, 3:05, 3:05, 3:04, 3:02. I felt controlled and like I had several more 3:05s in the tank. I tried out the new spikes Brooks gave me, I think they're the Mach 14, and fell in love with them. They're perfect for my stride. Even though they're cross spikes, I'll probably use them in the rest of my track races. They just felt good. I also tried a Breath-Right strip to see if it would help my breathing, and was really happy with how I felt in the workout. Breathing felt effortless, which is a big contrast to how I felt a week ago. Maybe there's something to it. | |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
10 easy on the Urb. 75:23. Added 5 from home. The right knee is starting to act up again, while the left is feeling better. This is the strangest series of injury I've ever dealt with. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 7. Headed to California in a couple hours to go try for some fast times. So excited! PM - Added an easy 3 from the hotel. The weather is perfect tonight. Here's hoping for something special tomorrow night.
| |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
CSU-LA 10k (6.2 Miles) 00:32:59 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 6.20 | 13.50 |
|
AM - Easy shake-out run this morning. Feeling good!
PM - Race time tonight was right around 9:40 at Cal State-L.A. The weather was perfect, nice and cool with a very light breeze. And the track had a cool feel to it with all the palm trees around. My primary goal tonight was to get a conference qualifier (33:03) and secondary was to push the second half of the race to see how my shape is coming along. The race was pretty uneventful. I wanted to be sure to get out easy and controlled to avoid a blowup like I had in my last 5k. First 800m was in 2:36, and from there I rolled off steady 79-80s. I went through the first 5k a little slow (16:33) due to relaxing just a bit too much as the seemingly endless quarters rolled by. But I felt pretty relaxed and was set to start cranking down the pace. Now, despite making not one, not two, but three pre-race pit stops, something managed to shake loose right around 5k, and I found myself exerting a lot of energy to.... well... avoid making a scene mid-race. And I couldn't seem to put my energy into both cranking down the pace and squeezing the cheeks together, so I found myself continuing to roll off consistent 79s. I was cutting it really close, but I picked up the pace just enough in the final mile to put myself in striking distance and was able to click off a 73 second final lap to sneak under the qualifier. I have a hard time getting excited to race when I'm not in the shape I want to be in, but I had a lot of fun in this race. It's my first track 10k, and I found that I enjoyed it quite a bit. It's all about rhythm. The good news is that physically, this wasn't too draining. I might have enough left to grab a 5k qualifier tomorrow, which would allow me to not race until conference. This race also showed me my fitness is coming around. My legs and lungs felt great, and I figure I had a mid to low 32 in me today. I only wish I had a couple more months to the season. I'm coming around too late.
| |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
Brian Clay Invite 5k (3.1 Miles) 00:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
|
I dropped out of tonight's race because I fell off pace after the first 1600m and decided I would save something for another chance to qualify next weekend. I'm not happy with my choices tonight. Going into a race with the attitude that I'll drop if things aren't going well is unacceptable. A race needs to be do or die, you're either going to make it happen or you won't, and I was not in that mentality. When the pace got tough, I chickened out instead of facing it and doing what I needed to hit the time. And I know better than to race like I did. I've just forgotten some things in the frustration of injury. I went through 1600 in 5:00, which was a little slow, but still acceptable. From the splits I was given, I hit 76, 76, and 77 over the next 3 laps, and that's when I decided to drop. Those splits weren't accurate, I came through 2400m in 7:31, and then ran a 77, so I was maybe 5 seconds off pace. This was manageable if I'd been there mentally. The pace hurt, but I know it was my brain and attitude holding me back. No doubt it was in my legs to make it happen tonight. Ah well, I can't beat myself over it forever. Just have to learn my lessons and move on. I'll race the 5k again next weekend to get the conference qualifier.
| |
|
| 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 Cornwall park. | |
|
| 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. My body hates me 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Run 1 - 10 easy down the Urb. Right knee was killing me 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Same easy run as yesterday. I skipped the workout to rest my knees, and they're feeling a little better today. 77:25. | |
|
| 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 |
| Run 1 - 6 miles easy. I saw the chiro this morning and he says I need to lay off the bike for awhile. I'm working on getting one with a better fit, but my current bike is too small for me. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run around Padden. 70:15 for 9.5. | |
|
| 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 | | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I did the most amazing run today. I finally got up into the Chuckanuts and did a 14 miler out to Lost Lake and back. Despite all the amazing trails around here, I end up doing the same 3 runs over and over and over, since most of the team doesn't head up into the mountain areas during the week. It was beautiful! The trail climbed 800-900 feet and then followed a canyon wall for several miles before the lake. I actually stopped about .1 miles from the lake... I got 57 minutes out and started to wonder if the trail actually dipped down to the lake shore or just kept going, so I turned around. 1:50:59 total time. I was also interested in how the hills would feel on my knee. Everything felt really good, up and down. So I hope this is a good sign. I think I'll head back there Thursday and actually go look at the lake. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 up to Lost Lake again. This time I actually made it to the lake. It was literally less than a minute from where I'd stopped before. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy | |
|
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Easy run around Padden and then Morning Loop around campus. | |
|
| 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 | 2.00 | 0.00 | 10.00 |
| 3 mile fartlek on the Urb, 1:00 on, 1:00 off. I was targeting 5:00 pace and while it felt good to my legs, my breathing seemed a little hard. My heartrate at the end was 160. Sounds high. |
| 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. | |
|
| 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 | 0.00 | 0.00 | 3.00 |
| We left for conference today. 3 easy in Salem. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
GNAC Championship 10k (6.2 Miles) 00:32:38, Place overall: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.20 | 10.20 |
|
Conference is today and tomorrow at Western Oregon University. I raced the 10k tonight. Me and my teammate decided to trade off leading each other every 2 laps. We started a little quicker than planned and ran 4:59ish for the first 1600m, then 10:07 at 3200m (5:08). I felt really good in the first 5k, reaching 4800m in 15:18 (5:11) and 5k in ~15:58. Then I started to get into trouble. It was my turn to take the lead, and as I moved up, I told my teammate I was hurting, and he told me to tuck in behind. I fell off the pace a bit, and he put about 20m on me. We both died a little from that point, I started hitting 78s-81s and the gap between us didn't grow at all. Should've stayed with him. I caught my 8k at around 26:00, meaning a painful 10:42 for those 2 16s. I rolled in the last 2k in 6:38 for a 16:40 final 5k. It wasn't pretty, but I feel more satisfaction out of this race than any others this season. And now I can put in some cross training and get my knees healthy. Interestingly, I didn't feel my aerobic fitness was my limiting factor tonight. My breathing felt pretty good for the most part. I felt it was my legs that gave in prematurely. I think I need to do more lifting. And eat better. These are my two goals moving into summer training.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes in the pool today, HR right around 150. This is my healing and recovery week. Time to get the knees in shape to handle some good mileage this summer. |
| 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 |
| 30 minutes on the elliptical. Also had the trainer do some ultrasound and heat therapy on my old-man knees. |
| 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 |
| 30 min on the 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 18 min on the elliptical. The school closed the gym early so I got booted. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 30 min elliptical, HR starting at 135 and finishing at 165. Then added 2.5 on Morning Loop. Tentatively optimistic about how good my knees felt. | |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Same as yesterday, 30 min on the elliptical and an easy 2.5 mile loop. My right knee had a slight bit of soreness afterwards, but otherwise things felt good. | |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 45 minutes on the elliptical and 2.5 running. | |
|
| 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 | 0.00 | 0.00 | 4.50 |
| 45 min elliptical + 2.5 miles on the trails. Added a couple miles with Anthony tonight at state. Went to watch the 3200s. | |
|
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 45 min elliptical + 2.5 running. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy to bench and back. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Saw the trainer for some heat and ultrasound. 45 minutes on the elliptical and 5 miles running. It feels sooo good to get some volume in. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. The track team held the "Steeple for the People" race today, an annual post-season tradition of dressing in costume and running a steeplechase. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 easy on the Urb. Everything is feeling fine.
| |
|
| 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 |
| 45 minutes on the elliptical, 7 miles running. | |
|
| 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 | |
|
| 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 |
| 17 miles biking. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 7 easy. I'm back home in the Tri-cities for most of the summer. Have to learn to love the desert again. PM - 13 miles biking. Added 3 miles running.
| |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. | |
|
| 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 |
|
AM - 26 miles biking. PM - 7 miles easy run.
| |
|
| 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 |
| Spending the weekend at Newport Beach with some friends. Easy 10 miles down the beach. | |
|
| 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 |
| Same run, easy 10. Beautiful! | |
|
| 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 |
| AM - Easy 7. | |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Biked down to Anthony's house and ran a steady 8.5 with him. My stomach was giving me all kinds of problems today... 24 miles biking. | |
|
| 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 |
| AM - Easy 7 with Anthony from Desert Hills. PM - Easy 4 from my house. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - 10 easy. 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy with a couple of the guys in Bellingham 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 | | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 easy
PM - 13 miles cycling
| |
|
| 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 back on Badger |
| Switch 4 (1) Miles: 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM - 3 easy
PM - 8 easy w/ Anthony
|
| Switch 4 (1) Miles: 11.00 |
|
| 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 - 8 easy
PM - 4 easy and 17 miles cycling (59 min)
|
| Switch 4 (1) Miles: 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 | |
|
| 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 |
| AM - 10 easy out Dallas Rd |
| Switch 4 (2) Miles: 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy out towards Benton City. |
| Switch 4 (2) Miles: 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 |
| AM - 8 easy PM - 4 easy |
| Switch 4 (2) Miles: 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 around my old Richland loop. |
| Switch 4 (2) Miles: 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Yesterday was a little hectic, and rather than run 12 at midnight, I decided to sleep and split the remainder of my miles into 3 runs. 8am - 12 easy down Boulevard Park and back. 4pm - 6 easy around Cornwall Park. 10pm - 6 easy to the XC house and back. |
| Switch 4 (2) Miles: 24.00 |
|
| 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 from Desert Hills |
| Switch 4 (1) Miles: 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 |
| PM 1 - 4 miles right after work, which was fantastic in 100 degree heat. PM 2 - Added 10 in Richland along the river trail. |
| Switch 4 (1) Miles: 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| PM 1 - 4 miles after work. PM 2 - 10 miles from parents' house along Dallas Rd. |
| Switch 4 (2) Miles: 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles down the Dallas Rd route. |
| Switch 4 (1) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy |
| Switch 4 (2) Miles: 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - 10 easy down Hangman Valley in Spokane. PM - 6 easy |
| Switch 4 (2) Miles: 16.00 |
|
| 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 |
| Switch 4 (1) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on Dallas Rd |
| Switch 4 (2) Miles: 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
PM 1 - 10 easy, Dallas Rd PM 2 - 4 easy |
| Switch 4 (1) Miles: 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 easy PM - 10 easy |
| Switch 4 (1) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy |
| Switch 4 (1) Miles: 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy |
| Switch 4 (2) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy |
| Switch 4 (1) Miles: 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 w/ some of the team in Bellingham |
| Switch 4 (2) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy |
| Switch 4 (1) Miles: 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy from home |
| Switch 4 (1) Miles: 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy towards Benton City |
| Switch 4 (2) Miles: 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy down Dallas Rd. Feeling pretty exhausted. |
| Switch 4 (1) Miles: 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 miles on the Richland loop. Didn't get started till midnight, and there was a manhunt in progress at Columbia Point park when I came through. Police stopped and questioned me, but I hadn't seen anybody. They didn't seem too worried, though, the cop questioning me apparently thought my "sweep" of the trail was good enough and chose not to walk it himself. |
| Switch 4 (2) Miles: 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - 10 easy with some of the Kamiakin boys. I can never count on an easy run with them. The middle 3 miles dropped down under 6:00 pace, and my legs were unappreciative. PM - 6 easy in Richland. |
| Switch 4 (1) Miles: 16.00 |
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I discovered a new running hazard tonight: coyote hunters. The moon was bright tonight and I didn't get out till dark, but it was bright enough that I didn't have to use my headlamp. Until I all of a sudden heard gunshots and bullets whizzing around me. I flashed my light at them and they stopped, but when I back an hour and a half later they were still out looking for targets. Morons. |
| Switch 4 (2) Miles: 16.00 |
|
| 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 |
|
PM 1 - 6 miles easy. PM 2 - 8 miles in the moonlight. |
| Switch 4 (1) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy |
| Switch 4 (2) Miles: 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM - 13 towards Benton City
PM - Oops, fell asleep instead of running. |
| Switch 4 (2) Miles: 13.00 |
|
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - 12 easy with Anthony near Jump Off Joe. PM - 8 easy through the wheat fields. |
| Switch 4 (1) Miles: 20.00 |
|
| 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 |
| |
| Switch 4 (2) Miles: 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 5 PM - 10 |
| Switch 4 (1) Miles: 15.00 |
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles from Ilwaco. |
| Switch 4 (1) Miles: 16.00 |
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| |
| Switch 4 (2) Miles: 16.00 |
|
| 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM - 13 from home. PM - 12, 8 mile tempo in 47:46. Felt really good. |
| LunaRacer Miles: 12.00 | Switch 4 (2) Miles: 13.00 |
|
| 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 |
| Switch 4 (2) Miles: 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM 1 - 4.5 easy PM 2 - 8 easy Columbia River trail
|
| Switch 4 (2) 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM 1 - 7 easy, 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Right knee was a little sore, decided to rest it/ice 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 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 |
| AM - 12 easy |
| Switch 4 (1) Miles: 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| | |
|
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long, hilly run with Dylan. Connector loop around Padden and Galbraith. |
| Switch 4 (2) Miles: 18.00 |
|
| 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 |
| PM 1 - 12 miles easy from home. |
| Switch 4 (1) Miles: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Switch 4 (2) Miles: 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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 8 mile tempo @ 6:00 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 mile loop from home. |
| Switch 4 (2) Miles: 18.00 |
|
| 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 |
| PM 1 - 10 easy |
| Switch 4 (1) Miles: 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - 4 easy\ PM - 12 easy |
| Switch 4 (1) Miles: 4.00 | Switch 4 (2) Miles: 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 | | 2.20 | 6.00 | 4.00 | 0.00 | 12.20 |
| 10 mile tempo with Anthony. Started the first 5 at roughly 6:00 pace (a few were slower due to hills), then ran 5:50, 6:00 (hill), 5:40, 5:29, 5:18 for a final time of 58:47. Felt smooth at 5:30-6:00 pace, struggled a bit as I ratcheted down the pace. Feels like the base is there, but there's definitely a lot of work to do on the speed side of things. I love doing workouts like this--I'm very happy with how this one went. | |
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM 1 - 11 mile loop up and over Badger, then around the Badger canal. Calves and butt are really sore... interesting combo. |
| Switch 4 (1) Miles: 11.00 |
|
| 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 | | 5.20 | 0.00 | 0.00 | 2.60 | 7.80 |
| Padden Relays. Ran the 2.6 mile loop in 13:25. Felt a little more difficult than last year, makes me worried. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 mile long run with the guys before camp. Ran S-loop - a ridiculously difficult run in the Chuckanuts. Lots of climbing. |
| Switch 4 (1) Miles: 20.00 |
|
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy from camp. Lots of loops and hills on the trails. |
| Switch 4 (2) Miles: 13.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 6.20 | 13.20 |
|
Camp Casey workout. 6x2k w/ 2:30 rests. 6:42, 6:37, 6:32, 6:30, 6:26. Much more difficult than last year. Hoping it's just the higher mileage in my legs. Felt like I was working pretty hard.
| |
|
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - 11 easy on the camp trails. PM - 6 easy. Did 6 x strides. |
| LunaRacer Miles: 8.00 | Switch 4 (1) Miles: 11.00 |
|
| 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 |
| AM - 10 easy on the camp trails. Last day of camp. |
| Switch 4 (2) Miles: 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 | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
|
Back in the Tri-cities for a few days. 6 mile tempo along the river with Mr. Armstrong. First 2 at 5:35, 3 in 16:37. Had to take a bathroom break in the middle, so maybe a 3:00 rest. Then came back in 16:12 with a 5:19 final mile to finish in 32:49. Moderate effort, I could feel the fatigue in my legs, but was pleased with how controlled this run felt. PM - Easy 6 |
| LunaRacer Miles: 10.00 | Switch 4 (2) 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Skipped my morning run cause my knees are disagreeing with me a little bit. Ran an easy 9 tonight on 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 | | 18.80 | 0.00 | 0.00 | 0.00 | 18.80 |
|
AM - Richland trail loop this morning. Feeling pretty good, knees seem to be doing better after icing and taking a couple easy days last week. PM - Added 6 easy. |
| Switch 4 (2) Miles: 18.80 |
|
| 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 |
| AM - 10 easy through the farmlands. |
| Switch 4 (2) Miles: 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 | 6.20 | 12.20 |
| Padden ladder workout today. We run this on our home XC course, reps of 3k, 2k, 3x1k, 2k w/ about 2:00 rest. Reps went as follows: 9:52, 6:18, 3:09, 3:04, 3:13 (uphill), 6:17. Compared to last year: 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 Today I felt incredible, which was nice after last week was so miserably difficult. I'm also pleased to see that my times were very comparable to last year, even with the first rep so much faster. I should do a much better job peaking for nationals this time around. Overall average mile pace this year of 5:07 compared to 5:09 last year. I guess this one was the better workout. And I felt so controlled. |
| LunaRacer Miles: 9.00 | Switch 4 (1) 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Knees were feeling a little funny, took the day 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM 1 - 12 easy. Strides x 8. | |
|
| 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 | | 4.20 | 0.00 | 7.80 | 0.00 | 12.00 |
| AM - Ran a tempo today with the guys who aren't racing Sundodger tomorrow. 7.8 miles total, 3 laps around Lake Padden, starting in roughly 6:00 pace the first loop and dropping to 5:30 second loop and 5:25ish last loop. I felt really smooth and controlled, even over the rolling hills. I can tell I still need some hill work, but my legs are coming around. | |
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| |
| Switch 4 (1) Miles: 17.00 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles from the apartment. The team was running at 9:30 but I wanted to make it to church. Ended up running this one alone. |
| Switch 4 (1) Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy from my place. |
| Switch 4 (1) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 6.00 | 13.00 |
| Cornwall mile repeats. 6 x 1 mile w/ 2:00 rests. Hilly course. 5:09, 5:04, 4:58, 4:58, 4:59, 4:59. I felt amazing on the 3rd one, then tired on the rest. I wore my spikes for the first time today, so perhaps that caught up to me on the later ones. Also had to use the restroom from #4 on, and I'm sure that didn't help. As has become the norm, I felt fantastic aerobically while my legs appeared to be the limiting factor. | |
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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 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
| AM - 4 easy PM - Fartlek workout today in the fields out towards Benton City. It was scheduled to be 90 sec on, 60 off, but I couldn't find my watch so I just felt it out for about 6 miles. My legs feel strong, looking forward to racing. |
| LunaRacer Miles: 12.00 | Switch 4 (2) Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Badger loop from my parents' house. |
| Switch 4 (1) Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. Martin's Invite (4.97 Miles) 00:26:29, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.03 | 0.00 | 0.00 | 4.97 | 22.00 |
| First race of the season. We raced in Lacey at St. Martin's University on a course that I believe is about .2 miles long, given the times. The course is a simple 2k loop that runs around a gravel path around a pond and into the woods, up a small hill and through a parking lot back to the start area. Mostly flat except for the small rise and fall getting to and from the parking lot. The terrain gives good footing, so there's not really any reason for slow times except for a long course. My race plan was to key off the lead group and see how I felt. My teammate, Dak, took the lead halfway through the first loop and I fell in behind him. I held that position through 4k and then started to fade. The University of Victoria was in the race, and all 5 scorers were in front of me at that point. Heading into the final lap, I focused on reeling in their #5, and he was coming back. With about 1k left, another of their team went flying by me like I was standing still and I had a moment of mental weakness and let him go by. Letting him pull away took some of the wind out of my sails and I stopped making ground on the next group. Despite the mental lapse, and despite not hanging on to the lead pack like I wanted, I am pleased with the race. I felt pretty good overall, I just felt all the work of the last few weeks in my legs. Breathing was good, legs felt a bit leaden, which I know will go away as the season's end approaches. We race this team again in 2 weeks, and my goal will be to break them up a little better than I did today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy at Mt St Helens. Are there wolves in this area? Apparently, because I heard them all around my camp last night. Spooky. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy, Badger Mt loop. |
| Switch 4 (2) Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 5.70 | 14.50 |
| Workout with the team today: 5 sets of 1200m/600m w/ 200m jog after 1200m, 400m jog between reps. Rougly 1:30 from 1200-600, then 2:30 from 600-1200. I ran this quite a bit faster than last year. After last week's race, I feel like I should be running closer to Chip and Dak, so that was my focus. They pulled me along to some fast times. It was nice to see Dylan and Tanner also running off my shoulder with several other guys also in the mix. I think our top 7 are looking pretty good. 1200m - 3:50 (uphill) 600m - 1:46 (downhill) 1200m - 3:44 (uphill) 600m - 1:47 (up & down) 1200m - 3:32 (down) 600m - 1:47 (up) 1200m - 3:30 (down) 600m - 1:47 (up) 1200m - 3:27 (down) 600m - 1:49 (up) Solid workout. My focus was to hang with Chip and Dak on the 12s and cut down, and then try to hang on through the 6s as best I could. Slight positive split on the last 6 is because my legs were pretty toast by that point, and the uphill felt killer. I think I need more hill work, my teammates were pulling away from me pretty easily on the hill. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - 7 easy at Cornwall Park. PM - First day of class--13 easy, double loop around Padden plus a turf mile. I felt pretty trashed on this run. I need to eat better while I'm on campus. 2 tuna sandwiches just didn't do it today. |
| Switch 4 (1) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 5 easy, 1 loop around Cornwall park. PM - 11 easy, including turf mile and 8xstrides. Felt ok for how much work I've done the last few days. |
| Switch 4 Miles: 5.00 | Switch 4 (2) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 8.00 | 0.00 | 18.00 |
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AM - 5 easy, Cornwall loop. PM - 8 mile tempo at the Northwest soccer fields. Pancake flat grass course, exactly one mile per loop thanks to the genius of Bill Roe. A little bit twisty and turny, a bit of uneven footing, but I like running tempos out here. Started at 5:45 for the first mile, then picked it up to 5:28, then dropped off to 5:40. Then back to 5:32 for reaching halfway in 22:25. I figured sub-44 was out of the question since I didn't think 5:25 pace would feel good for 4 more miles. But that's what we picked it up to. 5:25 for mile 5, then 5:25, 5:23, and we opened it up a little in the last for a 5:11 to finish in 43:51. I was really pleased with how good it felt to pick it up to almost race pace after 7 miles of pretty quick tempoing. And as always, I'm happy to dip under 5:30 pace on the 8-miler. This has been a full week of training, and I'm very happy with how my body is handling it. I'm getting lots of sleep, eating a lot better than usual, and it seems to be paying off. |
| Switch 4 Miles: 5.00 | Switch 4 (1) Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy with Dylan. I lost my wallet this morning and it screwed up our plans of doing a longer run. Then I skipped my second run because I just felt so tired. 90 for the week. |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Starting the week out right with a beautiful run to the top of Galbraith. Had to take it pretty easy on the way down--all that downhill was working my knees pretty hard. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy down Boulevard and out on the Urb. 8xstrides. I'm starting to have a little pain in my left shin--I'll have to keep an eye on that. |
| Switch 4 (2) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 4.50 | 12.00 |
| 6x1200m workout at Padden today. This was not the most organized workout we've ever done. We ran the 10k course, but rests varied anywhere from 1:30 to 3:00. 7200m of total work, but I didn't feel like it really worked me all that hard. And on the other hand, I felt sluggish today. It was just really hard to get my legs turning over. But oh well, I'm pretty sure I'm just feeling all the work from last week and Sunday's long run. That stuff adds up. 3:55, 3:44, 3:38 (downhill), 3:43, 3:40, 3:42. | |
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - 5 easy, Cornwall loop. PM - 12 easy on the Urb. I feel pretty tired today. I've been getting plenty of sleep, but I think I need more. |
| Switch 4 Miles: 5.00 | Switch 4 (2) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Fartlek run around Lake Padden. Only 2.6 miles of 75 sec on, 60 sec off to freshen the legs. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the Urb. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
WWU XC Invite (6.2 Miles) 00:32:10, Place overall: 21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 6.20 | 16.20 |
|
I'll fill this in more later. Nice race today, there were highs and lows to this one, but overall, I'm coming along. Not sure why I'm still running slower than last year, but there's time for that to be worked out. Ok, so I was feeling a lot of pressure today to repeat my performance from last year. I've put in a lot more miles, and I always feel like more miles should equal faster running. For some reason I haven't been able to duplicate the results I had by this point last year, even though I'm averaging about 15 mpw more. The start of the race was crazy and crowded. I had to really focus on protecting my space and trying to avoid going down on the uneven first 800m. I quickly found Dylan and Tanner and latched on to them. Our plan was to hang together at 5:10 pace for awhile and then see how things went. We went through the mile in 5:13 and 2 miles in 5:12 for 10:25. The front group was still bunched and congested. Mile 3 started at the bottom of the hilly section, and I was able to find some room and start working my way up. 5:04 third mile for 15:29, reaching 5k in 16:03. Fourth mile was pretty uneventful, other than feeling really good. I reached 4 miles in 20:31, so 5:02 for that one. Miles 3 and 4 felt so good, I thought I was going to be able to hold that pace through the finish, but I rolled my ankle going into mile 5, and I guess I lost a lot of steam going up into the hills. I reached 8k in 25:45 and 5 miles in 25:54, so 5:23 for that one. I was really feeling the race by this point, and I struggled to finish in a 5:10 final mile. I'm really encouraged by how good the middle miles felt. If I hadn't laid an egg so bad on the 5th mile, I might be really happy with this race. At least it's a step in the right direction. I'm hoping that I'm just peaking later than last year. I'll start to slowly bring my mileage down from here on out, we'll see how that affects things.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy. I felt surprisingly good for the day after a race. | |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy with Tanner and Dak up into the Chuckanuts. 6xstrides. |
| Switch 4 (2) Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. I kinda tweaked my right knee doing strides yesterday. I'm very relieved it didn't give me any problems today. Keeping my fingers crossed on staying healthy. |
| Switch 4 (1) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 5.00 | 12.50 |
| 5 x mile on the hilly Cornwall loop. Dylan and I had to do this after everyone else because of class, but Bill was nice enough to stay late with the course set up. Workout was as follows (2:30 rests): 5:05 5:01 (came through the uphill half in 2:30 but backed off) 4:56 4:56 4:53 I felt incredible today. I felt strong up the hill, strong on the flat, and strong on the downhill. We took a pulse after #3 (at 2:00 rest) and I was just a little over 110. I definitely felt like I could have done another mile at 4:53. I feel like I'm starting to get into that "zone" where races are just going to click. Can't wait for conference. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 12 easy around Padden and then 1.5 miles of turf running. |
| Switch 4 (2) Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 8.00 | 0.00 | 14.00 |
| Northwest fields tempo today. I wanted to do just 6 and run it at 5:20, but the coaches talked me into doing 8 a little bit slower. It was a bit breezy today, but nothing terrible. Despite that, I ran a new PR for 8 miles of 43:31. I love running pr's in practice. We started at 5:41, then 5:30, 5:28, 5:28, 5:26, 5:22, 5:21, 5:09 (I'll have to check later if that adds up--Bill will send out a spreadsheet and I can update it). So I ran my last 4 miles in about 21:18 if I got those splits right. Dak started ratcheting down the pace a little after halfway, but I was really surprised on that 6th mile--the drop to 5:22 wasn't noticeable. I also ran the last 800m hard, trying to simulate a good finish in a race. 2:29 w/ a 72 last 400, hence the fast last mile. |
| Vapor (Black) Miles: 5.00 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 3 miles easy PM - 12 miles easy. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It's been awhile since I've taken day off. Felt like I could use it. Plus, my little brother just got home from his mission and I spent the day with family at home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy down Boulevard and out the Urb. Today was the first serious rainstorm I've run through in awhile. I've forgotten what it's like to be soaked to the bone. More of this to look forward to! |
| Vapor (Black) Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 4.35 | 15.00 |
| 7x1000m on the Urb today. 2:00 rests, which I think were about double what they should've been. 3:06 down 3:07 up 2:59 down 3:04 up 3:01 up&down 3:01 up 2:48 down I just think shorter rests would have put us more around race pace than murdering these reps at 3:00/k. Anyway, 4.5 mile warmup (I think longer warmups are working out for me), and 5 mile cool down. I felt really good. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 easy w/ Kyle between classes, out to Lake Whatcom and back. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 2.00 | 0.00 | 18.00 |
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AM - 6 easy from my place to Cornwall. I feel fantastic. Can't wait for Conference this weekend. PM - 12 miles on the Urb. 10x1:00 fartlek @ rougly race pace. |
| LunaRacer Miles: 12.00 | Vapor (Red) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the conference course in Monmouth. It's going to be fast. But I think the course is long. But flat, hard grass surface, it should be lightning fast. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
GNAC XC Conference Championships (5.1 Miles) 00:25:34, Place overall: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 5.00 | 20.00 |
| Today was the GNAC XC championships hosted by Western Oregon University. The morning was perfect for running (overcast, scattered showers, ~50 degrees, little wind), and the course held up pretty well despite getting rained on all night. Only a couple of places were muddy. However, I was correct that the course was long, so I have no faith in any of my mile splits or in the final time. We were told by WOU that it was 20-30 seconds slow for the men, which means to me they don't know exactly how long it is. Anyway, so I wanted to try starting a little more aggressively today. I don't do that very often, but I figured the field would separate pretty early into a distinct lead pack, and I didn't want to get caught in no-man's land. So I keyed off Chip and Dak and tucked into a lead pack of about 20 guys and coasted through the first 1k in 3:00 and first mile in 4:53. Quick start. I hung on pretty well through 2 in 9:55ish, though I'm not sure the exact split. From there, the lead group split into about 10 guys with me and a teammate in around 15th. My teammate really stepped up his game today, as he's never been close to me in races before, and today he beat me. It makes our team sooo much stronger. My coach had me down at 3 miles in 15:04 and 4 in 20:16, and I had heard the 4k split at 12:25. Again, I have no idea if any of these are accurate, but it feels about right. Kyle and I continued to work together, which was really helpful as I slipped a bit mentally in those middle miles. I stuck by his side and we pulled up into 10th and 11th. As we came around the final loop, I saw 2 runners a long ways up. I did not feel like pushing the pace, but I found another gear anyway and worked on closing the gap. Kyle was clearly hurting, but he went with me anyway. He's one of the toughest runners I've ever seen. We rounded the final turn that took us down the last straightaway (800m long!!!) and I worked on picking up the pace like I've been doing in practice. The NNU runner ahead of me had pulled ahead, but Kangogo, one of the Alaska Anchorage guys, was still coming back. I started trying to figure out the best strategy to beat him. I believe he's a 3:45 1500m runner, and I've found it impossible in previous races to outsprint him. Since I wasn't able to catch him with 400m to go, I thought my best chance would be to sneak up on him and try to blow past him at the line. I was really hurting by this point and didn't think I could maintain a 400m sprint. At this point, Kyle put in a big surge and went by me, and I folded a bit mentally. I watched for a second as he pulled up on Kangogo, and as expected, Kangogo ran just hard enough to stay ahead of him. Feeling completely exhausted and unwilling to put myself through more pain to try to outsprint my teammate, I coasted in to the finish, as no one else was nearby. He put 6 seconds on me over the final 400m. Overall, it was a really well run race. Not sprinting all the way to the finish leaves a bad taste in my mouth.... I don't like knowing that I didn't give it everything. But at the same time, I think I was right in feeling that it was pointless. Also, I feel that I'm still not running as well as I should be able to. I'm going to cut my miles a bit more heading into Regionals to see how I feel. Maybe 80 next week and 70 the week after. I did not feel as strong in the second half of the race as I think I should.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 4.50 | 12.00 |
| Padden ladder today. 1600m, 1200, 1000, 800, 600, 800. 6k of total work. I simply could not move my legs very fast today. It's been a rough last couple of days. 2 tough midterms yesterday and a couple more to look forward to this week, I didn't feel on top of my game today. Roughly 2:30 rest for the first 3 reps, 2:00 rest after that. 5:04 2:41 3:10 2:29 1:47 2:27 |
| LunaRacer Miles: 4.50 | Vapor (Black) Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles up in the Chuckanuts. Ran my favorite route up there, out to Lost Lake and back. It was absolutely gorgeous. Had to run by myself today because of lab. Pushed the hills just a little bit, trying to work on form. |
| Vapor (Black) Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, down Boulevard and out on the Urb. Added a turf mile and a bit of Morning Loop at the end. |
| Vapor (Black) Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.20 | 0.00 | 14.20 |
| 10k tempo on the Urb. Started in about 5:33, finished in 33:41, 5:13 final mile. I stopped for about 45 seconds after the 5th mile for a quick pit stop, but I don't feel like it affected the workout at all. I felt really great today, which surprised me after pulling an all-nighter last night prepping for a midterm. I managed a 3 hr nap after the exam, but I feel pretty flat. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 3.00 | 12.50 |
| 8x600m at Broadway park. The park was muddy and it was raining and I loved it. This is a one-loop course, but the turns are a little sharp, and in the mud it was tough to keep momentum around them. 1:00 rests, started at 1:57 and cut down to 1:46. Felt controlled and smooth the whole way. |
| Vapor (Black) Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy down Boulevard and out the Urb. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run in Hawaii!!!! The D2 West Regional is being held on Oahu -- we flew in this morning and ran down around Diamond Head and back up Waikiki. Gorgeous. Added a 10 minute tempo just to loosen up the legs. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the XC course. We arrived at 8am to get a feel for what conditions will be like tomorrow. It was already very warm and humid. We're racing on a golf course along the beach, the grass is next to nothing and the ground is firm besides a couple of sandy spots. No major hills, but the south and north ends have some decent rollers that we run over 4 times a piece. I expect the second half of the race will get tough. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
NCAA D2 West Region Championships (6.2 Miles) 00:32:54, Place overall: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 6.20 | 13.20 |
| Finally the training is coming together! I ran one of the best races of my life today (disregard time, it was meaningless in this race). I woke up this morning with a sore throat and was a little worried about sickness, but it hasn't set in fully yet. We raced at 8 am, but it was still brutally hot and humid. My race strategy was to just go out conservative and then keep moving up after the mile. I think this race was deceptively tough, and lots of runners got sucked into feeling secure in good footing and a lack of big hills. But the 8 hills added up, especially in the heat, and people dropped like flies. At the gun, I ignored the all-out sprint and went out at race pace, which put me towards the back. It was a little nerve-wracking to watch everybody running away from me, but I stuck to it. I was convinced the heat would kill everybody, and I reached the first mile in 5:06 and was in maybe 50th or 60th place. From there I just focused on keeping my pace as well as I could and moving up. I passed a bunch in the second mile, reaching it in 10:13, so 5:07 for that one. I moved into the top 25 somewhere in here and reached 3 miles in 15:23 for a 5:10. Around here the heat really hit me and I had to just focus on one mile at a time. I reached the front of the chase pack and entered no-man's land, and kept my eyes on the lead pack, slowly reeling them in. The 4th mile came and went in 20:38, 5:15 and some of the lead pack was already falling off and coming back. Up the hills, down the back side, just focusing on ignoring the heat and keeping up the pace. I reached 5 miles in 25:55ish, somewhere around 5:17 for that one. Even though my pace was slowing, runners were still coming back quickly. A lot of the guys who went out in sub-5 were really paying for it. I didn't catch my 6 mile split, but I'm doubting the 5-mile-to-finish measurement since I would have had to run 5:50 pace from 5 miles to the finish to reach my final time, and I know I was running around 5:10 pace that last mile. Anyway, I caught a pack of 3 runners, including one of my teammates, in the 6th mile. The Kangogo kid I couldn't outsprint was part of that pack, and I knew I was once again too late to beat him. As we rounded the final turn to the finish, I went after him and pulled ahead of my teammate, but Kangogo managed to put about 2 seconds on me in the last 200m. As I approached the finish line my stomach began to reject my treatment of my body, and I immediately began to hurl the instant I crossed the line. I hurled, and puked, and spewed some more in utter agony while I got to deal with the affects of the heat on my body. It's a beautiful thing to puke post-race, and this is only the second time I've had the honor of doing it. I'm happy with today, especially because I know that, despite the puking, I was holding back a gear or two in the second half of the race. I was able to push it harder but was content to hold my pace so long as people were coming back. And there was another gear available in the finish, but I decided to save it for nationals. The team ran great. We went 5, 15, 16, 24, and 26, putting 4 and almost a 5th in All-Region honors. We placed 3rd behind 2 very good teams, and are looking forward to going after another top-10 spot at nationals. Afterwards, we spent the day on the north shore, eating at fruit stands and hole-in-the-wall food stands. We spent a few hours swimming and getting pounded by the surf and enjoying the warmth at Sunset Beach. This will always be one of my favorite experiences. Especially since the relaxation on the beach was just capping off the satisfaction of a good race. It was beautiful. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles up to Diamond Head crater and then back around to Waikiki. We played in the surf and watched the sun rise over Diamond Head. Spent the rest of our time on the beach and snorkeling. Hawaii will be missed. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy out to Padden plus 8 x strides. The cold has taken complete hold and I feel like poo. Legs are fine, but my throat and head hurt. |
| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. My throat hurts so much.... I want to just sleep forever. |
| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.10 | 10.10 |
| 10x500m on the track, 200 jog rests (1:10-1:15). I woke up this morning feeling pretty good. I was worried I would struggle in the workout because of being sick, but I actually felt really good. Started at 1:36, 1:34, 1:33, 1:33, 1:30, 1:29, 1:30, 1:29, 1:26, 1:25. |
| Vapor (Black) Miles: 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. Went to Civic Field to cheer on a few of the younger guys in their 5k time trial. |
| Vapor (Black) Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.60 | 0.00 | 10.10 |
| 1 loop around Lake Padden today at a gentle tempo pace. 15:12 total time, works out to 5:50 pace. I went to the health center to get a strep screen and it was negative. I'll just have to wait this one out. |
| 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 |
| 6 miles easy, still recovering from cold. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| 10x400m at Broadway Park. Final workout before nationals. The loop was muddy and sloppy, rests were about 90 sec. Started at 77, ran 73s for #3-8, then finished in 72 and 71. I felt very good. Slight cough still lingering as well as the sore throat, but my legs and breathing felt really good. |
| Vapor (Black) Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. |
| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run in Oklahoma. We flew into Tulsa this afternoon and stopped by a park near the airport for our run. We ran on some kind of a nature preserve in a place called Mohawk, I think? Anyway, it was surprisingly pleasant -- temperature and scenery were both nice. Tacked on about 8 minutes of light tempo on the end just to keep the legs fresh. I feel good. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran at the course today with my team to check things out. A few things to note: 1) The course is short. 2) This course is full of twists and turns. Lots of hard 90 degree turns and U-turns and other stuff. Very few long straights. 3) Very little flat terrain. Lots of up and down, but no big hills. 4) The footing is good, so the pace should be hard. The twistiness of the course is going to hurt me a little, but I think I'm going to stick to my race plan. The D2 field expanded to 32 teams to match the D1 race, which I think is dumb since the way they did it has brought in several teams that aren't even ranked in the top 35. It means there will be more people going out hard and clogging up the lanes in the first half of the race. Oh well, I just have to deal with that. My plan is to go out at my pace and let everyone else do their thing. I really don't want to get caught up in a blazing start and then suck wind the entire back half. The twists and turns aren't going to help me -- I tend to run better on straights and such, but it just means I'll have to stay focused on my pace. No easing up around turns or falling off my pace, which is easy to do on those 90 degree turns. I think it's going to be really clogged in the first half of the race. With the quality of this field, I don't think people are really going to start coming back till the second half. To me this means really opening up after halfway. I think I'm going to need a really strong 4th and 5th mile in order to get up to where I want to be. Oh, and the weather is perfect, so I don't think people are going to crash as hard as they did in Hawaii. Means I'll just have to run that much tougher. I'm still sick. How on earth does this sickness last this long? I don't know. But I stocked up on cold medication today to try to keep my airways clear. Dayquil, Breath-rights, anything I need to make sure my breathing feels good tomorrow. Right now I feel pretty good, but I was coughing up junk this morning. Regardless, I'm ready for this. I expect my body to respond well, it's just a matter of saving myself for the second half, when the real racing gets underway. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
NCAA DII XC Nationals (6.2 Miles) 00:31:46, Place overall: 126 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 6.20 | 13.20 |
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This is not the race report I wanted to write, but for my own sanity I have to record it and learn from it, otherwise today's misery will be for nothing. There's no doubt in my mind that my race strategy was a complete and utter failure for this particular race. I felt physically fit and capable of running fast, but the crowded course and twists and turns proved to be more than I was able to force myself through. As I expected, the race went out at a dead sprint from the start. I started at the pace I wanted to run and still got sucked into a quick first quarter (68) and was still nearly dead last. I made sure to get around people as things started to calm down, which meant running slightly off the course in the high grass (technically a violation, but I figured nobody would care since it was hurting me rather than helping). I hit the mile in 4:54 and was still in the back half, probably higher than 150th. This was the only split I heard. The field was packed. The course is fairly narrow, and runners were stacked all the way across. I stuck to the edge, but this meant getting pinched off every time I hit a curve. Lots of hard 90 degree turns and even some U-turns. I continued to move up through 2 miles, and was told sometime around here that I was in 125th. And then I stopped moving up. I tried not to panic as I realized I had stopped passing people. I kept trying to pick it up, and I would move past a few guys and then have to slow down for a turn and get past up again. Then I would surge and pick up a few guys and then have to slow down again for a turn. I could never get my positioning right for the turns, either. As things started to open up, I started running tangents, but there was always somebody who would cut me off into a turn and I'd end up slowing down again. All the starting and stopping wore me out really fast, and pretty soon, I was just matching the pace of the guys around me. And then I started to cave in on myself mentally. Aerobically, I felt fine. It felt like a tempo run. But somehow I felt exhausted. I think it just took so much energy to pass people that I realized I had screwed up in a big way. We moved into the second half and I was still in the 120s and I felt no motivation. I knew my personal race was over, that picking up 80 guys was not going to happen. I figured that if I gave a herculean effort I might get 40 guys from there to the finish, but I don't feel any more satisfaction in finishing 80th than I do 126th. I tried to find motivation in the team score, but all my teammates were in the same situation as me. We race conservative, and other runner always come back to us and we always finish where we want to. But today was different. Other runners didn't come back. I was in the 120s and only one of my teammates was ahead of me. We came into this race ranked 10th, and we knew a top-6 finish was possible, and felt top-10 was a certainty. But not with our 2-7 in the back half of the race. I knew our team race was over just as much as my personal race was, and I could not find motivation to run harder. We would be as equally disappointed with 15th as we are with 21st. I did finally outkick the Kangogo kid from Alaska Anchorage who has outsprinted me every race. The only silver lining I can find in this. I am utterly shocked at how today went. I have never run a race that favored an absolutely reckless start. And I'm not sure I ever will again. Looking over the results, very few people moved up or fell back more than 40 spots from halfway to the finish, and most hardly moved at all. I would have had a much better shot at running a 4:45 opening mile, then hanging on for dear life. I guess that's how you have to run a narrow, twisty course with this many people, because the conservative approach was certainly a failure. However, I don't think I would have changed my race strategy. My reasoning was sound. I think that, in general, it is not a good idea to drastically change your racing style, especially on the national stage. Like I wrote yesterday, I thought the course might give me problems, but I think that 99 times out of 100 racing conservative works, even in big races. Physically, I was as ready as I could be today, and I do not think any herculean effort in the second half would have changed my happiness in today's result. I chalk this up to a strategical failure, and have to move on from there.
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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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10 easy on the Urb. I've spent the last week stewing over nationals and enjoying a great Thanksgiving, and it's time to get back to the grind. My lungs felt awful today as I seem to have caught another cold and have been coughing all week. I'm just about through it, but I felt like I was breathing with a gorilla sitting on my chest. One of my teammates through together a quick video of our season: http://vimeo.com/54069334 He's working on a feature length documentary about XC, and it looks like he's got some talent at what he's doing.
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| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy out to Padden. I have some pain on the outside of my ankle/Achilles that's popped up. I think all the times rolling my ankle on the nationals course took its toll. Time to scrape and ice! |
| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. I took the butter knife to my ankle and it felt a little better on today's run. A few more days of it and I should be good to go. |
| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy |
| Vapor (Black) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile. Something tweaked in my knee. Hopefully it's nothing major, but I walked back and iced. I'll stay on the elliptical for a couple days. And I'm never taking time off EVER AGAIN. |
| Vapor (Black) Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min on the elliptical. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes elliptical |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minutes on the elliptical |
| 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 | | 2507.08 | 14.00 | 71.60 | 120.15 | 2712.83 |
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| Switch 4 Miles: 562.50 | LunaRacer Miles: 234.20 | Switch 4 Miles: 445.80 | Switch 4 (1) Miles: 475.50 | Switch 4 (2) Miles: 499.80 | Vapor (Black) Miles: 157.50 | Vapor (Red) Miles: 151.00 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | |
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