| 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 | | 2772.05 | 8.00 | 102.50 | 132.39 | 3014.94 |
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| Brooks Ghost 6 Miles: 249.00 | Hoka Stinson Miles: 360.60 | Asics DS Trainer Miles: 48.00 | Launch Miles: 90.00 | Ravenna Miles: 111.00 | LunaRacer 3 Miles: 186.00 | NB 1400 Miles: 107.00 | Launch (Blue) Miles: 570.85 | Ravenna 5 Miles: 616.10 | Mizuno Ekiden Miles: 42.70 | Ravenna 5 (grey) Miles: 291.00 | Asics Electro 33 Miles: 125.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - 10 easy on Galbraith.
PM - 7 easy around Whatcom.
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| Brooks Ghost 6 Miles: 7.00 | Hoka Stinson 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.
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| Asics DS Trainer 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 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Chuckanut run, up to Huckleberry, down Salal and Hush Hush. Beautiful morning.
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| Brooks Ghost 6 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Whatcom.
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| Hoka Stinson 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Chuckanut run, up Huckleberry and down Salal.
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| Brooks Ghost 6 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 |
| 12 miles down Boulevard to the Urb.
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| Hoka Stinson 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 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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| | 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. I've been sick most of the week, hoping this clears up 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy down Boulevard and the Urb. Feels like the sickness is starting to clear.
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| Brooks Ghost 6 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy down Connelly to the Urb. Added core after. I'm still feeling sick so I skipped today's workout.
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| Brooks Ghost 6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 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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| | 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 horse trails around Padden. Added core and drills. I think I feel just about normal. Still a little congested, but otherwise better.
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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 around Whatcom w/ Nanner.
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| Brooks Ghost 6 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on the Urb.
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| Hoka Stinson 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.
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| Hoka Stinson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.49 | 13.49 |
| AM - 4 easy around campus.
PM - 8x300m hill repeats w/ Sam and the gang. 2:00-2:30 rests.
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| LunaRacer 3 Miles: 9.50 | Asics DS Trainer 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy around Whatcom from my place. Had a little tightness in my right hip, and my right foot's plantar's fascia still seems irritated. Added core after. 1:37:47
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| Brooks Ghost 6 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM - 4 easy
PM - 9.6 miles around Padden. 67 min total time.
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| Ravenna Miles: 4.00 | Hoka Stinson Miles: 9.60 |
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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 |
| 4xmile on the Urb at threshhold with 60s rests, followed by 4x30 s at mile pace on the Urb. 4 mile warmup, including drills and strides. Miles went 5:24, 5:29, 5:32, 5:27 for an average of 5:28. I started the first one off a little quick, but settled into the pace after that. 4 mile cooldown.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Longish run on Galbraith with Keith and Pete. 1:40 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. 1:14:30 total time. Added situps 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 | 0.00 | 1.86 | 8.86 |
| 10x300m repeats on Sehome hill at roughly mile pace effort. I may have run a little too hard as I found this to be extremely difficult. Times ranged between 62-65 s with 2:30 recoveries. Had to make a pit stop after #8 that pushed 8-9 recovery to 5:00. Full core 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy run out and around Whatcom.
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| Brooks Ghost 6 Miles: 10.50 |
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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 | | 6.50 | 0.00 | 5.00 | 0.50 | 12.00 |
| 5x1600m cruise intervals on the WWU track, finishing with 4x200m sprints. 1:00 200m jogs in between intervals. 5:21, 5:19, 5:21, 5:18, 5:18. I was planning to average 5:25, but this felt like cake so I didn't worry about it. Very pleasant surprise. 200m sprints in 34, 34, 33, 32. I felt like an old man on these. I felt like I was running 31s.
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| LunaRacer 3 Miles: 7.00 | Asics DS Trainer Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long run in the Chuckanuts with a couple pals. We headed up Salal to Lost Lake, down Raptor Ridge and back. Total time 2:04:50, calling it 16 though it's probably a little longer. My right lower shin is acting up a bit, hopefully a little ice will take care of it.
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| Brooks Ghost 6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| The pain in my right shin was a little worse this morning, so I skipped the morning run. I put a compression sock on that side and it seemed to warm up through the day. Ran an easy 8 miles on the Urb (58:30) and it didn't hurt during the run. I iced and stretched after. Seems ok now. Still sore, but better.
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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 | | 8.20 | 0.00 | 0.00 | 1.86 | 10.06 |
| 10x300m hills at Civic. Usual 2-2:30 rest. Started at 61, 2-6 were 59s, then 56, 57, 55. It felt great. The shin acted up around #5 but never got bad. I think I ought to be able to train on it without fear of it becoming anything seirous.
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| Ravenna Miles: 5.50 | NB 1400 Miles: 4.50 |
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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 |
| Midnight run, thanks to an exam this evening. 10 miles down 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. I seem to be getting sick again. Felt pretty awful after the run.
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| Brooks Ghost 6 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 91 min easy on the down Boulevard and the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. 72:30.
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| Hoka Stinson 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It's a down week, so I took today off. |
| 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 miles on the Padden horse trails. 1:28 total time. Wet and sloppy now that things have warmed up a bit. My shin is feeling normal again, and there's been no pain in my arch. Happy to feel a little less banged up.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with my bishop.
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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 | | 8.20 | 0.00 | 0.00 | 1.86 | 10.06 |
| 8x300m hills + 2x300m on the track. I was surprised by a downed tree on my first hill rep, so that had to be hurdled each rep. 2:30 rests as usual. The track reps were both 49s and felt a little sluggish. I was still a little congested from being sick, so I suppose it wasn't a huge surprise.
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| NB 1400 Miles: 5.00 | Asics DS Trainer Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 2.61 | 10.01 |
| 3 sets of 800, 400, 200 at 5k pace. Since my workout schedule got scrambled a bit by school, coach gave me this as a light supplemental workout to yesterday and still have plenty of time to rest before my race Sunday. I was stoked with how well it went. It was windy and I planned to just run 75 pace, but I started at 72s and it felt right, so I went with it. Rests were 2:00, 1:00, 30s.
2:25, 72, 36
2:24, 72, 36
2:21, 68, 33
I'm feeling more fit than I have in a long time. Weighed in at 144, meaning I've lost my 10 lbs of soda weight from summer and fall and am back to my typical racing weight.
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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 |
| 1:31 out to Whatcom from my place. Came home down Samish.
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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 super easy before work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
UW Open (1 Miles) 00:04:27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| I drove down to Seattle this morning to race the mile in the open meet. It's been awhile since I raced this distance, and I haven't exactly been banging out workouts on the track, so I've been a little uncertain what kind of mile shape I'm in. I did my usual warmup, and settled into a conservative pace at the gun. Maybe a little too conservative. I started at about 10k pace and immediately dropped to the back and had to remind myself it was a mile race. Reached the quarter in 66, jostled around a bit on the next lap or two, managed to get spiked pretty deep on my left shin, but reached the half in 2:13. 3:20-3:21 at 3/4s, and then managed to pick off a few runners in the last lap to finish in 4:27.
I'm pleased with the race. My official PR (though relatively weak) is 4:25, and I thought I might be able to dip under that. But the #1 goal was to get under 4:30 and see how things felt. The pace was shocking, although by the end I still felt strong and responsive, and kicking was easy. I think I ran very conservatively and could probably shave a few seconds off in my current fitness. This is good. My goal this season is to see how far I can get under 4:20, and this is a big step in that direction.
After the race, Pete and I headed out to the canal hill and banged out 6x48s hill repeats to add just a little more volume to the day.
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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 around Padden. My spike wound is still bleeding.
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| Brooks Ghost 6 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 2.24 | 11.04 |
| 10x300m hills on Sehome + 2x300m on the track. Usual rests. 4 mile warmup including strides and drills. Averaged 63s on the repeats, ranging from 62-64s. I felt a little sore, and it took a few reps before it started to click. The track 300s felt great, although the wind was howling today and the homestretch was rather like running uphill. But 49.5 and 48.5 for those two.
Finished up with the full core routine.
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| NB 1400 Miles: 5.00 | Asics DS Trainer 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 5 easy miles on the Urb.
PM - 9 more easy miles on the Urb. 68:41. Added stomach after.
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| Launch Miles: 9.00 | Hoka Stinson Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 around Whatcom. I think it's time to retire this pair of shoes, the feel beat pretty beat.
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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 | 6.00 | 0.00 | 13.50 |
| 6 x cruise miles on the Urb. 30s rest. I realized in the middle of the 3rd rep that I was supposed to take 1:00 rests, but at that point I decided to just keep going with it and see how it felt. On this particular section of the Urb, there's a nice (mostly) flat 2-mile stretch that is great for tempos and other such work. The first mile is slightly uphill, and the second is pretty flat. I felt like running the first 4 miles in series, then I ran back and forth on the last 2.
1 - 5:26 (uphill)
2 - 5:20
3 - 5:20
4 - 5:16 (downhill)
5 - 5:24 (uphill)
6 - 5:19 (downhill)
Average: 5:21
My right hip flexor felt like it fatigued prematurely, and it hampered my stride a bit from mile 3 and on. It just felt like I had to work a little harder to hit the same pace.
By the end I felt like I had pushed just a touch too hard, and I chalk that up to the hip flexor. Everything else felt fine. It's probably just tired still from the mile Sunday. I plan on taking the next few days nice and easy to give things plenty of time to recover.
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| Launch Miles: 7.00 | NB 1400 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 super easy on the Urb. 76:15
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| Hoka Stinson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. It snowed a bit last night, so Keith and I decided our time might be better spent on the flat of the Urb rather than climing in the Chuckanuts. 1:30:15.
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| Brooks Ghost 6 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Padden. This was one of my least favorite runs I've ever done. Normally I like running in the snow, but we got about 8 inches yesterday, and it's all melting today. Add on top of that a constant rain, and I ended up soaked from head to foot between the slush and rain. Makes me miss the Utah 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 | | 8.50 | 0.00 | 0.00 | 2.48 | 10.98 |
| Track session. The WWU coaches were so kind as to shovel the first couple lanes on the track, and I took advantage this afternoon.
4x200m w/ 200m jog
34, 33, 32, 32
6x400m w/ 400m jog
67, 66, 66, 66, 66, 67
4x200 w/ 200m jog
33, 33, 32, 32.
I didn't feel great and was hoping to run these just a touch faster, but this felt difficult as it was. I didn't get much sleep last night, and have been eating garbage, so that likely had some play into it. But, in the end, it was roughly equal to my mile pace from last weekend, and that was the goal.
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| Ravenna Miles: 6.00 | NB 1400 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb. Midnight run due to school, and it was slow going from all the downed trees, remaining snow, and mud pits.
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| Launch (Blue) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM - 4 easy on the Urb.
PM - Added an easy loop around Padden.
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| Hoka Stinson Miles: 4.00 | Launch (Blue) Miles: 9.60 |
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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 | | 8.50 | 0.00 | 4.00 | 0.00 | 12.50 |
| 4 mile tempo on the Urb. The trails are finally coming back into shape with most of the snow melted and things drying out. There was one tree I had to dodge around on the second half of the second mile, but this was a minor inconvenience compared to having beautiful weather and keeping dry feet through the entire run.
I ran a full warmup, 4 miles including strides and drills. Then there was nothing to do but get going. The goal was to average 5:20s for the tempo. Splits were as follows:
5:18 (2:40, 2:38) uphill; 10:39 (5:21, 2:38, 2:42); 16:04 including 180 turn (5:25, 2:25, 2:20); 21:19 (5:15, 2:39, 2:36) downhill.
Overall, I felt great. I developed a side ache in the last half mile that made me feel what I imagine asthmatics feel, but with only half a mile to go, it wasn't a big deal.
Finished out with 4x30s fast.
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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.
| |
|
| Night Sleep 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 miles on Galbraith with Sam and Derek. It decided to snow again, so the going was slick and wet. 1:26 total time.
|
| Brooks Ghost 6 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 |
| 10 easy, Padden + a little.
|
| Launch (Blue) 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 | | 8.50 | 0.00 | 0.00 | 2.48 | 10.98 |
| Track day. Same workout as last week; 4x200, 6x400, 4x200. I ran these just a touch faster and felt a touch better, so I suppose that's progress.
Rests were 1:1 jogs and worked out to ~1:10 following 200s and ~2:20 following 400s.
First 200s: Low 33s across the board.
400s: 66, 65, 66, 65, 65, 65.
Final 200s: Mid- to high-31s across the board.
Average pace: ~65s
I'm a little discouraged with how difficult the 400s started to feel. #5 and 6 were tough, and with the long rests, I don't think this workout isn't meant to feel taxing. At the end, I felt like I'd been lifting heavy weights. Maybe I've just been away from speedwork so long it feels foreign, but I remember 400m repeats feeling easier than this.
But then, it is the beginning of March. There's still 3 months of training to go. I should be patient.
|
| Launch Miles: 5.00 | NB 1400 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. 2 Padden loops from my place.
| |
|
| Night Sleep 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 | 0.50 | 12.50 |
| Easy loop around Whatcom. Added 4x200m on the track after (33.5, 32.5, 31.8, 32.5).
|
| Launch (Blue) 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| All nighter last night + paper deadline + work the rest of the day = no run today. I could've squeezed in a few miles around midnight, but decided sleep would be better for me.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
PLU Invite (0.932 Miles) 00:04:08 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.93 | 8.03 |
| 1500m race at PLU in Tacoma. My legs felt really good today. I did my usual warmup routine (20ish minutes + strides/drills). I got out well, my goal was to come through 800m in 2:10 and that's right about where I was. 2:10/2:11, I felt fantastic and was moving up quickly on the leaders. However, it was pouring during the race, and I was tucked in behind a nice pack and runners and got hosed by their feet for that first 800m. Right after 800, my whole body tightened and I slowed (50s from 800-1100m). A last lap of 67 left me at 4:08. Neck, chest, arms, hamstrings, quads... it was a pretty intense sensation.
I felt like the tightening was mostly from the cold water on my legs. I felt great early in the race, and afterwards I didn't feel particularly winded. I didn't feel like acid was responsible for it, and I find that encouraging. I think I'm ready for a big jump in times.
|
| Brooks Ghost 6 Miles: 7.00 |
|
| 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 on Galbraith with Sam and Keith. 1:30:30 |
| Brooks Ghost 6 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 | | 8.50 | 0.00 | 0.00 | 2.48 | 10.98 |
| Track day. 4 mile warmup including strides and drills. This workout was a tweak on the last couple. 4x200m, 1x800m, 4x400m, 4x200m, all at mile pace with matching distance rests (e.g. ~2:00 between 400s). I was really anticipating that 800m, but and after I got through it the rest was cake.
4x200: 33, 34, 32, 33
800m: 2:13.5 (came through in mid-65 but slowed on the second half)
4x400: 66.5, 65.8, 66.1, 64.8
4x200: 32.5, 32.5, 31.8, 31.8
I wanted to nail that 800m a little better, but technically it was dead on my current mile pace. I had a scare this weekend that maybe I'm getting sick, so I started this workout planning to drop if my body wasn't having it. But I felt fine, hopefully whatever it is doesn't progress further.
Added full core after.
On a positive note, all my aches and pains have all vanished. The shins feel good, knees are solid, the hip flexors have relaxed and my hips are showing good mobility. I had a minor bit of tightness in my left achilles today I need to keep an eye on, but my body is handling this faster training very well so far.
|
| NB 1400 Miles: 5.00 | Ravenna 5 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden. 64ish minutes for the 9.6 around Padden and then 4x100m strides. I ran this with Tanner and, as usual, the pace was faster than I really wanted. But the legs felt good considering the workout yesterday.
|
| Launch (Blue) 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 | | 8.50 | 0.00 | 0.00 | 3.48 | 11.98 |
| 5k pace workout. 5600m total: 4x(800m, 400m, 200m) at 5k pace, with (60s, 30s, 30s) rests. I had beautiful warm weather with little wind and sunshine. Intervals went as follows:
Set 1: 2:25.0, 72, 36
Set 2: 2:24.5, 72, 36
Set 3: 2:25.0, 72, 35
Set 4: 2:25.8, 72, 35
I had a little mental lapse on the 4th 800, that should have been a touch faster. I was wanting to run 2:23-2:24 for all the 800s, but I seemed to slip a bit off pace on the 3rd 200m each time. But overall I think this was a great workout. I felt very relaxed through the first 3 sets, and the 4th 800m was a bit tougher, but the lactic acid hadn't built up till that point. My legs are tired, but they responded nicely thorughout the workout.
There was a pickup game of soccer going on in the infield, and I had to dodge wayward soccer balls throughout the workout. Very frustrating. I even got hit at one point, the ball hit my trail leg during the 3rd 800. I didn't fall, but the hit foot swung back and kicked my right calf pretty hard. It was sore through the rest of the workout and is very tender to the touch at the moment. I've got ice on it and am going to baby it tonight and tomorrow. Crossing my fingers there wasn't any damage done.
|
| NB 1400 Miles: 4.00 | Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy down the Urb. My calf was very sore but warmed up about 3 miles in. Seems to be a minor strain.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 1.50 | 12.00 |
| Track workout: 2x3200 @ threshold (2:00 rests), 2x800 @ 5k pace (2:00 rests), 2x400 @ mile pace (2:00 rest).
The weather was nice again today, warm and sunny, although the wind has come up again and the homestretch was tough on the faster stuff. The threshold work was easy and I rattled off 5:15s and hit 10:30 on the nose for each.
The 800s were tougher. I went 2:26, 2:25. The 400s even worse at 67.7, 68.0. I severely underestimated how difficult it would be to pick up the pace at the end.
What excited me most is how easy 5:15 pace felt. I felt like I could run it forever.
Oh and the calf seems fine. I was ready to hold off a day on the workout if it acted up, but it didn't complain through my warmup or strides, so I went with it. It's just another sore muscle at this point.
|
| LunaRacer 3 Miles: 6.50 | Launch (Blue) Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 super easy around Padden.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 1:50 run on Galbraith with a few buddies. It was drizzly and a little muddy, I but I thoroughly enjoyed this run. We ran up to the towers for the view and then wound our way back down. My groin has been tight on both sides, and it was complaining by the time we reached the top, but on the way down I got a new sensation in my lower abdomen. Not a good sensation... it felt like pain either in the lower stomach muscles or connective tissue, hard to say which. But it was very uncomfortable. I came home and stretched everything I could get at and rolled out my upper quads, groin, and hips.
|
| Brooks Ghost 6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy down the Urb. I decided to shift my workout days back a day to let this stomach issue rest.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 2.48 | 10.98 |
| Mile pace workout. Same as last Monday - 4x200m, 1x800m, 4x400m, 4x200m. I kept a watch on the rests to keep them at exactly 1:00, 2:00, 4:00 for the respective intervals. I did this workout in my old pair of Matumbos and remembered how much I dislike the spike plate in them.
Reps went as follows:
4x200 (33.8, 33.8, 33.5, 32.8)
800m (2:12.0; 65.9,66.1 splits)
4x400 (65.1, 65.0, 65.7, 65.3)
4x200 (32.3, 32.2, 31.9, 31.8)
I felt great. My lower abdomen continues to be sore, including during the warmup and cooldown, but I didn't feel it during the workout.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run around Whatcom with Tanner.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 3.48 | 11.23 |
| 5k workout. Same as last Wednesday, 4x(8-4-2) w/ 60s, 30s, 30s rests. Pete and Casey met up with me, it was nice to have a couple buddies for a change. Reps went as follows:
2:26.5, 72, 35
2:25.1, 72, 35
2:23.7, 71.8, 35
2:22.0, 69.0, 34
Overall average of 71.5 per quarter. I felt really smooth and controlled. My fitness is definitely coming around, I never reached a point where I was in pain. It was a hard effort, but never uncomfortable, and maybe ought to start pushing a little harder.
The weather was beautiful again; sunny, warm(ish), and no wind. I ran in my old pair of Eldoret's and realized that I really love that shoe.
Cooled down with Pete and Casey and enjoyed the sun. I'm registered for the Willamette Invite now, so I'm pretty eager to race my first 5k of the season. I think the training is really starting to come together.
|
| Launch (Blue) Miles: 7.75 |
|
| Night Sleep 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, 2 loops around padden from my place.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 1.50 | 12.00 |
| 4x1600m (60s rests) @ tempo pace, 1:30 rest, 1x1600m @ 5k pace, 4:00 rest, 2x400m @ mile pace.
I had to start this workout at 7am, and I just never felt great. I warmed up 3.5 miles, did drills and strides and just felt flat. Anyway, I went 5:16, 5:19, 5:16, 5:20, 4:52, 68, 67. It was also cold this morning, so maybe that had some effect. Anyway, I got the work done. I was a few seconds off what I wanted for the 4:52, but that's just the way it goes sometimes.
|
| Launch (Blue) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 super easy with my little bro. I didn't know he could even run half this far, so it was pretty sweet. 1:27 total time.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 3.92 | 12.02 |
| 5k pace workout, 5x1k (2:30 rests), 30s rest after the last one, then 1x300m @ mile pace. Weather was a little drizzly but warm (50ish degrees).
Reps went as follows: 3:04, 3:03, 2:58, 2:59, 2:58, 2:57. 30s rest, then the 300 in 46s. I felt really good. Looking forward to the 5k this weekend.
|
| Launch (Blue) Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the Urb. My right hip flexor got a little aggravated on the way back, otherwise a nice, easy run.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| Easy run up to WWU campus and around Boulevard and the Urb. I stopped by the track for a short 4x200m session. 32.6, 31.6, 31.5, 31.4.
|
| Launch (Blue) Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with Tanner and Nathan.
|
| Launch (Blue) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Willamette Invite 5k (B Heat) (3.107 Miles) 00:15:15, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.11 | 11.11 |
| This wasn't quite the result I hoped for, but I felt like I ran to today's ability.
I drove down to Salem late last night. I was originally going to camp out last night, but I got a late enough start I ended up just getting a room.
The wind was up today. Forecast said 15-25 mph, but it was more like 10-15 on the track. There was a bit of jostling at the start, but it settled in after the first lap, which was a bit slow. A couple guys were nice enough to pick up the pace and break the wind for a few laps, and we reached 1600m in 4:46. My volunteer pacers dropped the pace after that, and we reached 2k in 6:00. The next lap was a 73, so I chose to take over leading from them and move into 2nd. My friend Chip had taken off at his own pace, and he was running well in 1st.
I hit the next lap in 72, but from there it seemed as though the wind eroded my strength. I reached 3k in 9:03 and 3200m in 9:39 (4:53) and was still feeling fine. I felt optimistic I could keep it close enough to kick it in for a shot at the sub-15, but a couple more straights into the wind zapped me. I reached 4k in 12:10 and 4800m in 14:40 (5:01). The finish was into the wind, and I shuffled in a 35 for the last 200m. 3rd place had been dogging me 4 seconds behind, and it looks like he roughly maintained that distance to the finish.
So in windy conditions, running half the race alone, I have to be satisfied with my performance. This was a PR by 10 seconds, however I know I'm in shape for faster. But I was completely spent by the finish, I know that without something changing that was beyond my control (weather or running a faster heat) I couldn't have drawn more out of my body.
And due to Willamette's fantastic timing system, I have a complete set of splits: 36.6 first 200m, then
| 74.1 |
69.7 |
71.3 |
72.4 |
73.5 |
73.7 |
| 72.5 |
73.6 |
75.0 |
75.6 |
76.4 |
70.8 |
|
| Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| There are few times I finish a run and feel absolutely miserable. 6 miles into Galbraith and the rain came pouring down, the wind came up, and the temperature dropped about 5 degrees. I was mildly hypothermic by the end. 12 miles total.
|
| Brooks Ghost 6 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 around Padden. Beautiful sunny day.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.98 | 12.98 |
| 5k pace workout. 5x1200m (3:30 rests), 30s rest after 5th, 1x400m at mile pace. The rests felt like an eternity to me, but Sam insists to go 1:1 rests on 5k pace stuff.
In any case, the workout went very well. Reps were 3:36.5, 3:34.9, 3:36.9, 3:31, 3:35.0. After a 30s break, the last 400m was done in 64.1.
I had to take a bathroom break after #4, and it was an odd sensation to basically go straight from sitting down to 5k pace. But I'm really happy with the 400m. I've had a hard time in workouts shifting gears, but this one came naturally.
|
| Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Super easy run with Tabor and Ryan around Whatcom.
| |
|
| Night Sleep 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 | 4.00 | 0.00 | 11.00 |
| 4 mile tempo on the Urb. Had to get up early to squeeze this in before class. I've been feeling really good about training lately, but this run did not go well at all. I started out shooting for 5:15 pace and came through the first half mile in 2:55. And I thought I was dead on pace. From there I picked it up to 5:38, 5:29 (11:07), 5:29 (16:36 + 180 turnaround), 5:24 (22:00).
This is the second time I've struggled on a morning workout, although this was much worse than the last. Perhaps I need to warm up better. I was in a rush to get it done in time for class, so I skipped the usual strides and some of the drills. Also, I haven't done as much recovery stuff in the last two days - no rolling out or compression socks - maybe that contributed to not feeling on top of it today. I've got one more session on Saturday this week, I'll try adding in that other stuff and see how I feel then.
|
| Launch (Blue) Miles: 7.00 |
|
| 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 the Urb and around campus. Had to split it up into 6 and 4 mile runs because of class schedule.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 1.50 | 12.00 |
| Track day. 2x3200m (10:32, 10:28); 2x800m (2:24, 2:22), 2x400m (66.6, 65.9). 2:00 rests between each rep.
I felt great. This is the first workout like this that has felt good shifting gears.
|
| Launch (Blue) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy in Gig Harbor.
|
| Launch (Blue) 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 | | 10.50 | 0.00 | 0.00 | 2.48 | 12.98 |
| Mile pace session. I had something of a breakthrough. The workout was 2x200m, 2x800m, 4x400m, 2x200m at mile pace with 2:1 recovery. I had the best weather of the season so far, sunny and 65 degrees with only a light breeze. The first 200s were uneventful, as I ran 33.5 and 33.0 and thought I was feeling slightly sluggish. I started the first 800 slightly worried, came thorugh the first 200 in 32.x and then reached 400 in 63.x. I was stunned. I haven't run a 63 all season, and I felt like I had slowed down. Anyway, I finished the rep in 2:09.5. I ran the next 800 pretty much the same, 63.x first lap and then 2:08.5. I decided to try to hit 63-64 on the rest of the 400s and see how it felt. Those went by in 63.7, 64.9, 63.4, and 64.5. Last 2 200s went 31.5 and 31.0.
Reps: 33.5, 33.0, 2:09.5, 2:08.5, 63.7, 64.9, 63.4, 64.5, 31.5, 31.0.
| |
|
| Night Sleep 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 - 6 miles easy. Tuesdays and Thursdays are going to be hectic for the next little while. I decided it would be best to split today into 2 runs.
PM - 4 easy.
|
| Hoka Stinson 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 | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| 4 mile tempo on the Urb. 20:51 total time (5:12, 5:13, 5:20 including 180 turn, 5:10). I felt pretty good, and this is in stark contrast to the same tempo I ran last Thursday. Funny how you can just have a day that is completely 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 4 easy.
PM - 7 easy on the Urb. This run puts me over 1000 miles for the year so far, which is the best start to a year that I've ever had.
| |
|
| Night Sleep 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 - 4 easy
PM - 6 easy
|
| Hoka Stinson Miles: 4.00 | Ravenna 5 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 | | 6.00 | 0.00 | 4.00 | 1.50 | 11.50 |
| Early track workout. 2x3200m (2:00 rests) @ tempo, 1x1600m (4:00 rest), 2x400m (2:00 rests). Reps were as follows: 10:31, 10:29, 4:45.2 (70, 72, 72, 71), 64.6, 64.6. I'm sore and tired from this week, but the workout was controlled and it felt good to cap things off with some quality work.
|
| Launch (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| One easy hour on Galbraith with Pete.
|
| Brooks Ghost 6 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.16 | 12.16 |
| 5k pace workout w/ Sam. 2x1600m (4:00 rests), 4x800m (2:00 rests), 30s rest then 300m sprint after the last 800.
Met at Sam's then headed to Civic field. It was windy on the track, but otherwise a nice day. Reps went as follows: 4:47, 4:46, 2:21, 2:21, 2:22, 2:21, 46s. The first 1600 felt hard, but I was leading it and the wind was worst at that point, but the rest of the work was very manageable. For some reason I thought we were only doing 2x800m, so after we finished the 2nd, Sam said "2 more," and I was a little confused. But it was good mental practice having to work harder than I thought I was initially expecting.
Also, I tried out a new pair of Mizuno Ekidens. I've been looking for a new racing flat for the roads and stumbled across this one. I liked it. It wasn't ideal for the track, as there was a little too much play in the shoe around the turns, but on the roads it should be ideal.
|
| Ravenna 5 Miles: 6.00 | Mizuno Ekiden 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy from campus. Boulevard to Arroyo.
| |
|
| Night Sleep 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 |
| 7 easy, then 4x200m on the track. No watch, as mine has sadly bit the dust.
|
| Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy down Boulevard.
|
| Launch (Blue) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Fun with the Fuzz 5k (3.107 Miles) 00:15:19, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.11 | 9.11 |
| Race day! The local police department puts on this race every year as a fund raiser for the families of police officers who are killed doing their jobs. They also offer a decent cash prize to the winner, and in the past it's drawn some pretty good competition. For various reasons, all the usual suspects were absent, so it turned into a comfortable win. From the gun I went to the front. There were a couple guys that went with me, but by a half mile their footsteps were fading. I reached mile 1 in 4:55 and it felt comfortable. I kept my foot on the gas to be sure I didn't let anyone sneak up on me, but more than anything it turned into a hard tempo. I finished in 15:19. The course is USATF certified, so it ought to be some level of accurate. I'm encouraged at how comfortable 15:19 felt. It should mean good things to come.
|
| Brooks Ghost 6 Miles: 6.00 | Mizuno Ekiden Miles: 3.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy up on Galbraith.
|
| Brooks Ghost 6 Miles: 9.00 |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy loop around Whatcom.
|
| Launch (Blue) Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 2.98 | 12.28 |
| Mile speed day! Went to Civic with Sam and did a total volume of 4800m: 4x200m, 2x800m, 4x400m, 4x200m, all with 2:1 rests. The weather is getting warmer, it was sunny although a bit breezy. Not as bad as last week's Tuesday workout, but noticeable on the turn into the homestretch.
Anyway, the workout got underway with all 4 200s at 33s. Then into the 800s with a 2:09.6, 2:08.6. Same start as 2 weeks ago. The 400s were slightly better with all 4 in 63, starting in 63-high and progressing to 63-low. Then the 4x200 in 31, 32, 31, and finishing up with a 28. First time under 30 for the season. Everything felt very controlled. My legs really started to feel the hot pace in the 3rd 400, though not in a painful sort of way. More in a weight lifting sort of way where you do enough reps and your muscles want to give out on you. But the last 63 felt comfortable.
Things are really coming together. I'm shooting for roughly 14:50 this Saturday, which would set me up well for a sub-14:40 attempt in June. Still plenty of time.
Afterwards, Sam talked to me about keeping my mind open to the possibility that I might be a miler. Nobody has ever suggested that to me, but Sam has been right about plenty so far, and my trust in his coaching is growing. So I didn't blow it off, but it goes against everything I've thought about in the last 6 or 7 years. He thinks more likely the 5k is my sweet spot, but we'll see.
Regardless, now it's 3 days of rest and recovery.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Soggy midnight run around Padden. Just the way it goes sometimes.
|
| Brooks Ghost 6 Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 6 + 4x200m in 34, 34, 33, 32.
|
| Launch (Blue) Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on down Boulevard.
|
| Launch (Blue) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
WWU Vernachia 5k (3.107 Miles) 00:14:56, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 3.11 | 8.61 |
| I finally went sub-15! Today's race went about as perfect as I could have hoped, aside from letting myself get outrun in the last 800m.
The weather was pretty good for Bellingham in April. Sunny and warm with a light breeze (5-10mph). A few of my former teammates and I were shooting for about 14:50, and another guy agreed to pace us through 3200m in 71s. The race got underway, the first lap was a little quick, but things settled in with Ike out front with me eventually settling in behind a string of 3 guys. Perfect positioning. They completely cut the wind, and I just allowed myself to be towed through the laps. The pacer was slightly slow, but I was okay with that, overall he did a fantastic job. I reached 1600m in 4:45 and 3200m in 9:33 (4:48). I've been preparing myself for a really painful final mile, but up to that point I felt pretty good. By then I had moved into 2nd in preparation of the pacer dropping out, and he was kind enough to tow us through another 200m to 4 laps to go.
I did my best to maintain pace, but inevitably dropped slightly. I saw a shadow on my shoulder and assumed the pack was still behind me. With 2 laps to go, the shadow moved to my side and materialized into a person, and I matched pace as he took the lead. I didn't recognize him. But he towed me through that lap, and I should probably credit him with helping me take off those final seconds to get under 15. But with 500m to go he made another surge and I had allowed too much of a gap to open. He moved steadily away and ended up winning in 14:51. I didn't really shift gears till 200m to go (14:22, 4:49) where I kicked it in with a 33 for a final time of 14:56.2. 68-69ish final lap. I can do better.
But I am unbelievably happy to finally break 15. I was honestly hoping to run a few seconds faster, but I have to be happy with chopping 19 seconds off my PR. And based on how this felt, I think more time will be coming off by June.
Knowing that I can always improve my racing, I recognize that I made a major mistake letting 1st place run away from me. Yes, I was hurting, but not as bad as I was expecting to. He may have beaten me anyway, but then I'd have been that much closer to my <14:50 goal.
Regardless, it is great to know my training is paying off.
Splits (hand timed):
1:10.5, 1:12.1, 1:11.4, 1:11.7, 1:12.5, 1:11.4, 1:12.5, 1:12.4, 1:12.3, 1:12.3, 1:11.9, 1:11.8, :33.2, 14:55.9
| |
|
| Night Sleep 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 up on Galbraith with the crew. 89 minutes.
|
| Brooks Ghost 6 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 around Padden.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 4.00 | 13.00 |
| Track day! And the weather has hit full summer mode as of today. 70 degrees and sunny. Gotta love it.
I struggled some in this workout, which I think is safe to say was due to Saturday's race and pulling an all nighter last night to get some school work done. Still a good workout, I just definitely wasn't firing on all cylinders.
It started out fine with 2x1600m in 4:46. Sam told me to do 3 16s if I felt good and end with 2x800, but I could tell by the end of the 2nd that breaking it up would be best. So I did 4 more 800s. 2:22, 2:23, 2:28, 2:24. Then a 100m jog (~30s) and then a fast 300m in 47. I developed a side ache on that 3rd 800 that slowed me some. I wanted to hit them all in 2:22 or faster. But no worries, I just need some rest and things will be back to normal.
As usual, 2:1 rests on everything.
|
| Launch (Blue) 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy loop around Whatcom.
|
| Launch (Blue) Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 4.00 | 0.75 | 12.50 |
| 4 mile tempo on the Urb. Did my usual warmup and got underway. The first mile was a little hot (5:15), and I got nervous about still being tired, so I wimped out a little and backed off. I don't remember what the turnaround time was. I reached 3 miles in 16:02 and decided I'd make sure I went under 5:20 pace. 2:38 and 2:32 for the last 2 halves for a 5:10 final mile. 21:12 total time. The last half is ever so slightly downhill, but that was still a surprise. I think it's time to go back to the fearless training mode, embracing the discomfort rather than shying away from it. I've given myself a couple workouts to recover from the race, and I should be good to go now. I took about 4 minutes rest and then did 6x30s with 1:00 rests at roughly mile pace. |
| Launch (Blue) Miles: 7.00 | Mizuno Ekiden Miles: 5.50 |
|
| 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 | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Easy loop around Padden.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. Been feeling exhausted, so I postponed the workout for tomorrow.
|
| Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 4.00 | 1.75 | 11.50 |
| Track workout. The weather was awful, pouring rain for the first half and windy throughout. The wind affected me more on the faster stuff, the tempo paced work was fine. 2x3200m @ tempo, 2x800m @ 5k, 3x400 @ mile. I was supposed to do 4 400s, but I felt a tweak in my knee on the left medial side and decided it wasn't worth risking an injury. 2 min rests on everything.
Reps were as follows: 10:16, 10:17, 2:23, 2:21, 3x65.
|
| Launch (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy from campus. I went down to Seattle tonight to visit a friend in the hospital, so this was it for miles.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| Mile speed day. 4x200, 2x800, 6x400 @ mile pace. 2:1 rests.
First 200s were rusty as usual. The first 800 didn't feel great, but my body loosened up from there. The first 4 400s were in lane 5 as the steeple guys were doing some drills, and it took a couple reps to figure it out. Once I warmed into the pace, it felt smooth, natural, and controlled.
34, 32, 33, 32
2:09, 2:09
62, 65, 63, 63, 63, 62
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop around Padden from my place.
| |
|
| Night Sleep 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 miles, including 4x200m strides on the track in 32, 33, 32, 32.
|
| Launch (Blue) 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the Urb.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
UW Ken Shannon Invite (0.932 Miles) 00:04:01, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| I'm never sure how to write up mile-ish distance races since they are over so fast. The gun goes off, a few minutes go by, and suddenly I'm finishing. No time to think.
I came oh-so-close to the desired sub-4. The race got out just a little quick for my taste, so I tried to settle down after a 30.8ish opening 200, but I settled down too much and kinda fell asleep in lap 2. 2:09 at the 800. I picked it up, passed a few guys, came through a lap to go with 2:57-8 on the clock, and thought it might be doable if only I could kick. I kicked, just not fast enough. Splits were roughly 64, 65, 64, 48. The 48 really bothers me. I'm so sure I closed faster than that... I'm guessing the clocks were lagging, luring me to think I was closer than I thought.
Regardless, I'm pleased with the race. This is a 7 second PR -- at my ripe old age I'm quite happy to still be dropping time at this distance.
I'm now knocking on the door of both my pre-season goals. One more shot at each, time to put my head down and get it done.
|
| Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy on Galbraith.
|
| Brooks Ghost 6 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 |
| 8 easy on the Boulevard and Urb trails.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
| 4800m of mile pace for the workout today. 4x200, 4x600, 2x400, 4x200. It was hot and muggy and my body isn't used to this weather yet, so I struggled just a bit.
First 4x200 all in 32.5.
4x600 all in 1:36
2x400 in 64.2, 63.9
Final 4x200 all in 31.5
All in all a good session. We originally had 6x600 on the schedule, but the difficulty level was just a touch too 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop around Padden.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 2.50 | 11.50 |
| 1x3200m @ tempo (2 min rest), 2x1600m @ 5k pace (~4:20 rest), 4x200m @ mile pace (1 min rest).
10:18 (5:04, 5:14 -- the first half felt really easy, but I wanted to really nail the 1600s, so I backed off the second half)
4:41, 4:42
32, 32, 31, 31
I was shocked at how easy the first 5:04 felt. I relaxed a little too much on the 5:14, but the overall result was right.
I'm very happy with how the 1600s felt. I decided this would be a good workout to try 14:40ish pace, and it felt fast but doable. I ran very even splits (#1 - 2:21, 2:20; #2 - 2:20, 2:22) and finished feeling like I had another in me, but glad I didn't have to do 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. It's all I had time for 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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| 6400m tempo, 5 min rest, 3200m tempo. I really despise running tempos on the track, but I had my reasons. My lower abdomen is in pain and I wanted the consistency of the track vs the rocks and rolls of the Urb.
20:33 for the first 6400m. 5:06, 10:17 (5:09), 15:24 (5:07), 20:33 (5:09).
5 min rest.
10:26 for the 3200m. 5:13, 5:13. A little slower paced, I had a hard time getting going again. My groin was sore and the stomach issues again. I think I need to see someone. Both of those have been steadily getting worse for awhile now.
|
| Ravenna 5 Miles: 5.00 | Mizuno Ekiden Miles: 7.00 |
|
| 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 |
| 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 |
| 12 easy around Whatcom.
| |
|
| Night Sleep 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 | 4.00 | 13.00 |
| Had a great workout this afternoon. 3x1600m, 2x800m @ 5k pace; 100m jog after the last 800 (~30s) and then a fast 300. Rests were the usual 1:1 and ended up being 4:30 between 16s and 2:15 between the 8s.
4:44, 4:43, 4:44, 2:21, 2:20, 45.2.
On each rep I felt I could run faster if I had to and was always in control. I'm feeling ready to race.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden.
|
| Launch (Blue) 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 |
| 11 easy up to Huckleberry.
| |
|
| Night Sleep 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 | 3.00 | 12.00 |
| Mile pace day. 4x200, 1x800, 6x400, 4x200, for 4800m total.
Started out a little quicker, then the 800 was a struggle. I struggled through the rest of it, feeling overly fatigued compared to other workouts like this.
4x200 31s
1x800 2:10
6x400 65, 65, 65, 63, 63, 63
4x200 31s.
The hill climb to Huckleberry yesterday wasn't a good idea in retrospect.
| |
|
| Night Sleep 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 |
| Day off. Resting up all the aches in my body.
|
| Night Sleep 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 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 easy on the Urb, then 4x200m in 31.5 on the track.
| |
|
| Night Sleep 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 easy on the Urb.
|
| Launch (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Club Northwest All Comers (1 Miles) 00:04:19, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| I haven't had the most ideal last few days, but I headed down to the Shoreline stadium for the first of the All Comers meets. It was awesome. My stomach and groin have been in increasing pain, so I took last Saturday and Sunday off, then Monday night ended up having to pull an all nighter for school. With this in mind, I had readjusted expectations for this meet.
I raced the mile first. I was hoping to hit 800 in 2:07-2:08 and then hold on for a pr. One of my old WWU teammates took it out hard from the gun as he was looking for a 4:15, so I sat just a little back of him. 63 first lap. He had a 5 meter gap on me which he kept through lap 2. 2:08 -- we slowed a little, but that was okay. I was still feeling pretty good. The far side of the next lap things started to get fuzzy, and the edges of my vision were doing funny things. With 500 to go I pulled up on Dylan's shoulder and decided he was fading and it was time to move. I took the lead, reached 1200m in 3:13, and I focused on getting my legs moving faster. I quickened my cadence and tried to dig, but I was tightening up quickly. My head was going back and my neck and arms and everything was locking up. There was no kick left. I entered the final straight and just kept pushing. 4:19.5 official time. That was the most painful race I've run in awhile. 63, 65, 65, 65ish for splits. Pretty much the same result as UW a couple weeks ago.
I had a 20 minute break and then ran the 800 for a bit of extra work. Considering how bad I tightened in the mile I expected it to feel awful from the first step. I jogged around for the 20 minutes to try to get the blood to clear out my legs, but it didn't feel like enough. We lined up, the gun went off and the field quickly left me in the dust. I ran 61 for the first lap, and I felt surprisingly fine. The next 200 was fine. 600 in and I wasn't tightening. I reached the final straight and managed the kick that was missing in the mile, and I crossed the line unofficially in 2:03. That's a pr, pending official ratification. Considering I wasn't pushing 100%, I think I could actually break 2:00 if I gave it a good shot.
We also ran the 4x400 5 minutes later, just for a little more work. Didn't want to kill it, so I just split a 60 and called it a night. Also felt surprisingly okay considering.
Honestly, I'm baffled at how badly I tightened in the mile compared to how good I felt in the 800. I realize 2:03 is not a blazing time, but hey, it is a pr, and I feel like I should have been feeling more acid effects. But oh well I'm not complaining. Just surprised.
Really fun night. I wasn't planning to do the next All Comers next week, but I think it's a must.
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| Launch (Blue) 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy loop around Whatcom.
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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 | 3.00 | 1.50 | 10.50 |
| 4800m tempo, 3min rest, 1600m @ 5k, 4 min rest, 2x400 @ mile, 2 min rest. 15:27 (5:07, 5:10, 5:10), 4:44 (70, 71, 71.5, 71.5), 64, 64. I didn't feel great this morning, so it was nice to still hit the splits.
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| Launch (Blue) Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the Urb.
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| Launch (Blue) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run to bench and back. Added 4x200 at mile pace on the track.
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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. Loop around Connelly Creek to Bench and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Club Northwest All Comers 2 (0.932 Miles) 00:03:59, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| This race wasn't initially on the schedule, but it made sense to get another middle distance day in before the next 5k. We had another day of beautiful weather. 50s, sunny, light breeze.
The 1500m went as planned, for the most part. I started in lane 2 and had a better reaction than the guys on either side of me, but they were quicker off the line. The result was having them both run into my elbows simultaneously, which shot me forward and into perfect position. I felt kinda bad about the elbows, but it really wasn't intentional. I sat in 4th for only the first 200m, and then the pace slowed. My prerace plan was to get through 800m in 2:07 and decided I would do it from the front if I had to. There were several guys in today's race with faster PRs, so I was expecting a faster opening pace. But I took over going into the homestretch.
We reached 400 in 63. Perfect. I buckled down the next lap, trying to make sure I didn't ease off the pace at all. 2:07 at 800. I was feeling the pace already, but put my head down to work the next 300. I reached 1 to go in 2:56 and knew the sub 4:00 was in reach, but that I needed a good last lap. I was already tightening up, but I dug in and tried to find some more. 1200 in 3:11/3:12. The guy who had been sitting on me blew past at that point, and his burst was so sudden and explosive I had nothing to respond. Found out later he ran 3:44 a few years ago. I was tightening badly and trudged through the next 100. Dylan came up on my shoulder with 200 to go and tried to pass. I managed to match him through the turn, and we battled down the homestretch. I was in full acid mode. I edged him at the line, but I saw the clock tick to 4:00 just before I crossed. So close! Official results won't get posted for a couple days, but I'm sure the clock wasn't reading fast. Perhpas if I had a pack to follow instead of leading 3 laps, I'd be there. But it is always exciting and satisfying to break old PRs.
I had about 20 minutes of rest and then jumped in the 800. My goal was to improve on last week's 800, so I ran even splits of 61/61 and finished with a 2:02. So another PR there. I think I might race an 800 after Portland just to finally break 2:00.
Also ran a half-hearted 4x400 with a 60.x split. My hamstrings were unhappy with me after last week, so I didn't want to push this.
EDIT: Official results came out with me at 3:59.9. It was hand timed, unfortunately, so unreliable. I'll take it for what it is and will just have to do it officially next year.
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| Launch (Blue) Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| School got in the way of things today. No run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the Urb. I stayed up all night working on a project and I didn't feel too bad, considering.
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| Launch (Blue) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy loop up to campus and around Boulevard. 52 min total.
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| Launch (Blue) 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Last track session of the season. 2x1600 + 2x800 (4:00 and 2:00 rests). 4:43, 4:43, 2:20, 2:22.
This was originally scheduled for Saturday, and to do 3x1600 instead of 2, but at this point there is no benefit from pushing a workout like that, so I cut it down. I felt controlled and ready to race. The funny thing was starting the 2nd rep, cruising through the first 200 thinking "I can run this pace all day" and finding I started at 33s. I think I'm ready for a good 5k.
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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 easy down 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy down 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy down Boulevard. Today was my last day of finals and I graduate Saturday! This has been the roughest finals week of my school career. The great thing about not racing till Sunday is having an extra to recover from this.
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| Launch (Blue) 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy including 4x200 at mile pace.
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| Launch (Blue) 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy warming up and cooling down with Sam for his race.
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| Launch (Blue) 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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| | Race: |
Portland Track Festival 5k (3.107 Miles) 00:14:53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.11 | 7.11 |
| Erica and I drove down to Portland last night and cheered on Sam as he won the master's mile. Lewis & Clark College has a beautiful track and it was good to get a feel for the atmosphere. We went to a sushi bar for dinner (best sushi I've ever had), swung by Voodoo dougnuts downtown, and overall just relaxed and enjoyed not having to stress about school.
My warmup felt great. I felt rested and the swelling that popped up in my knee yesterday had gone away. When I went to check in, somehow my entry had been shuffled into the fastest heat, but they were nice enough to move me back to the right one.
I wasn't sure what to expect for how the race would go. There were 13 guys in my race with seed times between 14:00 and 15:00, and I hoped i'd have a few who'd be running 71s. I didn't think I was quite ready to crack 14:40, so I wanted to run 71s for half the race and push it from there. I started on the inside of lane 1 and allowed the pack to take their place in front of me. My first 200 was only 36/37 and first lap 72. From there it increased to 69 and 70 and I decided it wasn't a good idea to start off that hot. So I dropped to a 71 and came through 1600 in 4:42.
I hoped people would drop off the pack in the 2nd mile, but it didn't happen. So I ran those laps alone and started to let the negative thoughts creep in. I was grumbling to myself about how much easier it would be if I had a pack to run with, and somewhere the pace slipped from 71s to 72s and I came through 3200 in 9:31 (4:49). My coach Sam kept yelling at me to look up, and it took me a couple laps to figure out what he was saying. 2 guys had fallen off the lead pack and hadn't gained any ground for several laps. So I lifted my eyes and tried to focus on reeling them in. With 5 to go, I wasn't feeling terrible. I was just getting down about running solo.
I got negative again around 4 and 3 laps to go. The pace was hurting. 2 to go I decided to stop being a baby and made a push. The pack of 2 had become a pack of 3 and I focused on closing on them. I made ground and coming into the last lap made another push. I passed one and another was coming back. 200 to go I heard 14:21 (4:50) and really opened up. I was gaining on the next guy but didn't quite have enough. Finished with a 32 for 14:53. 67 last lap.
Afterwards, Sam lectured me on how I should have run in that case. He said letting go of the pack was fine, but that I wasn't as alone as I thought I was. Keeping my eyes on the back runners and focusing on closing the gap in the last mile would have gotten me to the 14:40s, rather than looking at the ground and being negative. He's absolutely right. Laps 9, 10 & 11 were 72-mid, 73-low, and 73-high, when I was feeling most negative. That was when I bled away the <14:50. I thought it was good advice.
It was really fun to watch the fast heats of the men's and women's 5k. Mo's last lap was just ridiculous. Really fun to see.
This has been a great season. I'm happy to have seen the gains I've made, and even if I'd have liked to go a little faster in the 5k, I cut 32 seconds off my previous PR (which was at altitude) and got it closer to where it should be. I'm really looking forward to the next phase of training and grinding through some good mileage.
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| Launch (Blue) 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy back in Bham with a friend from out of town. I've learned that completely taking time off tends to get things out of whack and get me injured coming back. So this week will mostly be short easy runs.
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| Asics DS Trainer 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Well I ended up taking a full week off after all. I had a job interview Tuesday and then Erica and I headed out to the Olympic Nat'l Park for some camping and backpacking. We spent a few nights backpacking along the Sol Duc river and then out on Shi Shi beach. Aside from one rainy night, it was beautiful weather. The Olympics are my favorite place in the world, and when the weather is like that, there's nothing better.
I broke off the week's rust with an easy loop around Padden this evening.
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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 to bench
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| Launch (Blue) Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop around Padden. I'm taking things easy this week. Sometimes my knees or something else will get out of whack after I've taken time off, so this is a good time to be cautious. Also, the tendonitis in my ankles and lower abdomen is still hanging around, so I'm working on getting rid of it.
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| Launch (Blue) 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy down the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb.
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| Launch (Blue) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Loop 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy at Whatcom Falls.
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| Launch (Blue) 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy. Looped up to campus and to Boulevard. 64 min.
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| Launch (Blue) 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 | | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Launch (Blue) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 up Huckleberry. 1:27 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Horse trails at Padden.
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| Launch (Blue) Miles: 10.50 |
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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 |
| |
| 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
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| Launch (Blue) Miles: 20.00 | Ravenna 5 Miles: 20.00 |
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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 | | 65.00 | 0.00 | 0.00 | 0.00 | 65.00 |
| 65 miles total this week.
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| Launch (Blue) Miles: 20.00 | Ravenna 5 Miles: 20.00 | Ravenna 5 (grey) Miles: 20.00 |
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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 |
| Easy hour in Gig Harbor.
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| Ravenna 5 (grey) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Whatcom.
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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 loop around Padden.
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| Ravenna 5 (grey) 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 | | 53.00 | 0.00 | 0.00 | 0.00 | 53.00 |
| 80 miles total this week.
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| Launch (Blue) Miles: 15.00 | Ravenna 5 Miles: 15.00 | Ravenna 5 (grey) Miles: 15.00 |
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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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 2 12 miles run this week and 45 backpacking.
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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 | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
| 60 miles total this week.
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| Launch (Blue) Miles: 20.00 | Ravenna 5 Miles: 20.00 | Ravenna 5 (grey) Miles: 20.00 |
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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 |
| Easy run up to Huckleberry and Salal.
| |
|
| 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 |
| AM - 8x300m hill sprints at Sehome. Full recovery.
PM - 4 miles easy.
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| NB 1400 Miles: 7.50 | Hoka Stinson 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Easy run around the Padden horse trails.
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| Launch (Blue) Miles: 12.50 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy run out to Whatcom.
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| Ravenna 5 (grey) Miles: 13.00 |
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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 | 6.00 | 0.00 | 13.50 |
| 6xcruise miles at Padden. Tempo effort w/ 1:00 rests.
5:17, 5:17, 5:19, 5:26, 5:20, 5:23
Started a little quick, fell asleep on #4 and felt increasingly more asthmatic from there. I haven't felt that way in a long time, but I developed cramps in my upper abdomen and found it difficult to draw breath.
I knew I'd have to face the first workout at some point, but there's nothing more humbling than knowing exactly what kind of shape you're in when that shape isn't where you want it to be.
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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.
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| Hoka Stinson 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 Padden loop.
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| Ravenna 5 (grey) Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the Urb. My calves are quite tight after last week, took it easy 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy
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| Launch (Blue) Miles: 12.00 |
|
| 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 | 2.00 | 13.00 |
| PM 1 - 8x300m hill sprints, starting in 65 and cutting to 59.
PM 2 - 4 miles easy. Got buzzed by some large winged creature on the way home, felt its wings graze my chest and saw a flash in the headlamp. 60 sec surge after that to get clear of the woods... The owls in there are ferocious sometimes.
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| NB 1400 Miles: 9.00 | Hoka Stinson Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 mile loop out to Whatcom and back.
|
| Ravenna 5 (grey) 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy around campus and Boulevard.
|
| Launch (Blue) 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 | 6.00 | 0.00 | 12.00 |
| Tempo work at Padden. 6xmile with 1:00 rests. I visited the chiro this morning and got things worked on. I had a water ski fall a few weeks ago that wrenched my back, and I noticed the last couple workouts that I wasn't breathing well and wondered if I was hunching over in response to a sore neck. Anyway, things felt much better today, and this workout was vastly improved over last week. I went 5:21, 5:22, 5:18, 5:17, 5:18, 5:10, opening up just a little on the last one since I was feeling good.
I have noticed incredible soreness in my left hammy now that I'm done. I'm hoping I didn't tweak something on the run. Time will tell.
| |
|
| Night Sleep 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. My hammy seemed to be holding together just fine.
|
| Ravenna 5 (grey) 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| S loop in the Chuckanuts. Hilly and beautiful.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I was planning for an easy 8, but my left hammy flared up big time about 4 miles into the run. I've always thought hamstring injuries were old man problems, but I guess I'm getting there. Hobbled in the last few miles and massaged and iced. Here's hoping this is a quick fix.
|
| Asics DS Trainer Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Launch (Blue) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy.
|
| Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. Been lazy updating the blog, but I took a little down time for the hammy and have been slowly working my way back up in mileage. Things are feeling good and I want it to stay that way.
|
| Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy at Padden.
|
| Ravenna 5 (grey) 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.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy on the Urb.
|
| Asics Electro 33 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy to bench and back.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Can't remember the exact runs this week, but totaled about 40.
|
| Launch (Blue) Miles: 10.00 | Ravenna 5 Miles: 10.00 | Ravenna 5 (grey) Miles: 10.00 | Asics Electro 33 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Can't remember the runs this week, but about 40 total.
|
| Hoka Stinson Miles: 5.00 | Launch (Blue) Miles: 10.00 | Ravenna 5 Miles: 5.00 | Ravenna 5 (grey) Miles: 10.00 | Asics Electro 33 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Can't remember the exact runs this week, but about 40 total.
|
| Hoka Stinson Miles: 7.00 | Launch (Blue) Miles: 5.00 | Ravenna 5 Miles: 10.00 | Ravenna 5 (grey) Miles: 10.00 | Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on Galby.
|
| Ravenna 5 (grey) 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 at Padden horse trails.
|
| Hoka Stinson Miles: 3.00 | Launch (Blue) Miles: 7.00 |
|
| 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 |
| AM - 3 at work
PM - 5 to bench.
|
| Hoka Stinson Miles: 3.00 | Ravenna 5 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 2 at work
PM - 7 to Cali.
|
| Hoka Stinson Miles: 2.00 | Asics DS Trainer Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Launch (Blue) 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 |
| | |
|
| Night Sleep 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 |
| 90 min long at Galbraith.
|
| Ravenna 5 (grey) 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 from home.
|
| Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| AM - Easy loop at work.
PM - 6x300m hills at Sehome.
|
| NB 1400 Miles: 7.00 | Hoka Stinson Miles: 3.50 |
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Easy 3 at work.
PM - Easy 8 from home.
|
| Hoka Stinson Miles: 3.00 | Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run at home.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run at work.
| |
|
| Night Sleep 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 | 3.00 | 0.00 | 10.00 |
| Simple 3x1mile at tempo. Easing back into workouts. 5:33, 5:41, 5:32. 1 min rests.
| |
|
| Night Sleep 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 |
| 100 minutes at Galbraith.
|
| Ravenna 5 (grey) 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Easy 3.5 at work.
PM - Steady 7.5 around Padden.
|
| Hoka Stinson Miles: 3.50 | Ravenna 5 Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 3 miles at work.
PM - 5 miles at home.
|
| Hoka Stinson Miles: 3.00 | Asics Electro 33 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 2.00 | 11.00 |
| AM - 3 miles at work
PM - 8x300m, 6 of them on the hill, 2 on the track to determine if my pace was correct. It was slow. 54 and 50s respectively. Good to know about where I'm at.
|
| NB 1400 Miles: 8.00 | Hoka Stinson 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| 4xcruise miles at Padden. 1:00 rests. 5:32, 5:36, 5:34, 5:28. Felt comfortable.
| |
|
| Night Sleep 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 |
| 1:46 on Galbraith.
|
| Ravenna 5 (grey) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - 3.25 miles at work
PM - 8 miles easy. Boulevard loop.
|
| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 2.00 | 11.25 |
| AM - 3.25 mile loop at work.
PM - 4x300m hill, 4x300m track, 2x300m hill. I tried to up the intensity over last week. Avg of 64 on the hills, then 52, 50, 51, 50 on the track. It felt awfully fast, I've certainly got some work to do.
|
| NB 1400 Miles: 8.00 | Hoka Stinson Miles: 3.25 |
|
| Night Sleep 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 |
| AM - 3.25 loop at work.
PM - Added more to make it an even 8 for the day.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM - 3.25 work loop.
PM - Bench and back. 5 easy.
|
| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - 3.25 work loop.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run around Padden.
|
| Launch (Blue) Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 miles easy, Boulevard loop.
|
| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 2.00 | 11.25 |
| AM - Work loop.
PM - Workout: 4x300m hills, 4x300m track, 2x300m hills. Hills bounced around between 63-65, track repeats were 50, 49, 48, 50.
|
| NB 1400 Miles: 8.00 | Hoka Stinson Miles: 3.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - Easy 8 on the Urb.
|
| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM - Work loop.
PM - Easy run to bench and back.
|
| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| Tempo workout. 3.5 mi warmup to the Urb, drills and strides. 2x2mile, 1x1mile, 1:00 rest/mile. 10:57, 10:55, 5:31. Finished with 4x30s fast. Fitness is coming back. Aerobically I felt fine, but the legs need more work.
| |
|
| Night Sleep 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 |
| Huckleberry loop.
|
| Ravenna 5 (grey) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| |
| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Tri-city Turkey Trot (3.107 Miles) 00:16:11, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.10 | 9.10 |
| Raced the local turkey trot. Ran hard enough for an easy win, though that ended up being close to my max. Don't know how accurate the course was as there were no mile markers, but I imagine it was close.
|
| Mizuno Ekiden Miles: 3.10 | Ravenna 5 (grey) 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 mile loop around Badger.
|
| Ravenna 5 (grey) 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 |
| Padden horse trails loop.
|
| Launch (Blue) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 miles down Boulevard.
|
| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 3.10 | 13.25 |
| AM - 3.25 work loop.
PM - 5x1k w/ 3:00 rests. 3:10, 3:10, 3:08, 3:09, 3:08. It was cold and I felt a little tight, but this was about the right pace for my current shape.
|
| Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 5.00 | Mizuno Ekiden Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop
PM - 7.5 loop around Padden.
|
| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.50 | 0.00 | 10.50 |
| I attempted a 4-mile tempo tonight, but it was terrible. I headed to the track after work but found it occupied by intramurals. Unusable. I jogged down to the end of one of my 4-mile tempo stretches, finished warming up, and got underway. South Bay trail to Bench, it's slightly uphill so I expected it to be a little slow. It was also windy and rainy, but I've successfully dealt with that before. Anyway, I managed about 5:45 the first mile, then struggled to maintain 6:00 pace from there. I just couldn't get my legs to turn over. First 3-workout week, so I felt tight from Tuesday, and the rain and fog didn't help, I had trouble seeing where I was going. All in all, a very disappointing workout.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.00 | 10.50 |
| 5k pace workout at Padden. Met up with Derek and warmed up together. 1xmile, 4xhalf-mile was the workout. 4:00 and 2:00 rests. I figured I should be low-5's but was unsure given Thursday's fiasco. Went 5:08, 2:33, 2:31, 2:30, 2:31. Pleasantly surprised given the poor weather today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 1:46 on Galbraith. I caught a root on the way down and am fairly certain I broke a toe. Finished the last 2 miles like that and it didn't seem to affect my stride, so I'm keeping my fingers crossed I'll be able to train uninterrupted.
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| Ravenna 5 (grey) Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 easy on the Urb. My left middle toe is almost certainly broken, but I seem to be able to run without noticing it. My right hammy has also been a little tight lately, I need to work on that.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 2.50 | 12.25 |
| AM - Work loop.
PM - 4x200m hills, 6x400m track, 4x200m with 1:1 rest (1:00 hills, 2:00 track). It felt great to open up on the track a bit. The homestretch was quite breezy, but I managed 69,5, 68.1, 68.7, 68.7, 68.7, 67.3. Seems a good place to be for December. Hammy and toe held together, no complaints from either.
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| NB 1400 Miles: 6.00 | Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - Work loop plus some. 4.25
PM - Bench and back. Hammy still feeling strong. Tight but good.
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| Hoka Stinson Miles: 4.25 | Asics Electro 33 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Short run, 8 mile out and back on the Urb.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 3.00 | 13.25 |
| AM - Work loop. The sun is back out!
PM - Padden 5k pace workout. 2xmile, 2xhalf-mile (4:00/2:00 rests).
I had a hard time hitting pace tonight. I was hoping to average 5:05 but ended up with 5:08, 5:09, 2:35, 2:32. Sometimes you come through your splits ahead of schedule and find the pace is easy. Other times it's a struggle to stay within a reasonable distance of pace. Tonight was the latter. Likely just an effect of increased volume and intensity.
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| LunaRacer 3 Miles: 10.00 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop.
PM - 10 mile Padden loop.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| 5x1k on the track at WWU. The wind was perfectly calm tonight, something I haven't had in a workout in forever. Rests were 3:00. Reps went 3:08, 3:07, 3:06, 3:07, 3:04. Felt great. Had a bit more of an ache in the left achilles than it's been lately.
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| Mizuno Ekiden Miles: 5.00 | Asics Electro 33 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop.
PM - 10 miles on the Urb.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 (grey) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| I'm done with night workouts on the trail. It just doesn't work. I'm trying to dodge potholes and see through the rain blowing in my headlamp and it simply isn't doing me any good.
I planned a 4-mile tempo and got out late well after dark. I figured running 4xmile with 1:00 rests would be better considering my inability to hit pace at night, but that only helped a little. Splits were 5:36, 5:32, 5:34, 5:29. The effort was too easy, but I was limited by vision.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 easy with Kyle through Fairhaven, Boulevard and downtown.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 2x2mile, 2xhalf-mile at Padden after work. Managed to get there with some daylight left, although the wind was howling today. 4:00 & 2:00 rests.
5:14 (against wind)
4:59 (with wind)
2:34 (against)
2:29 (with)
First sub-5 of this training season.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on Galbraith.
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| Ravenna 5 (grey) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM - Work loop.
PM - 9 miles on the Boulevard/Urb loop.
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| Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 2.50 | 11.00 |
| Mile pace workout. 4x200m hills, 2x200m, 1x800m, 4x400m, 2x200m hills. 2:1 timed rests.
The wind started calm and picked up throughout the workout. Splits were 33, 33, 2:17, 67.8, 68.0, 67.1, 68.4.
I have a lot of work left to do, so I'm trying to be patient. Mechanically the pace felt fine, but I had no endurance to maintain it.
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| Ravenna 5 Miles: 6.00 | Mizuno Ekiden Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop then drove to K-town.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with Anthony.
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| Ravenna 5 (grey) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| Sort of a progression run with Anthony. Started out sub-7 for first 2 miles and dropped to ~5:50 for the next 2, then 5:40 for the final 4. Overall time of ~47:00 for 8 miles. Last 5 or so in 5:45 average.
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| Ravenna 5 (grey) Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy with Kevin in K-town.
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| Ravenna 5 (grey) Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 on the Urb.
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| Hoka Stinson Miles: 3.25 | Ravenna 5 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| Entering a new phase of training of primarily tempos of different lengths. 6 mile tempo today on the Urb including the infamous dip. Ran 5:40 pace for the flats of the first 4 miles with slowing through the dip for an overall time of 22:58. Ran 5:31/5:27 for the last 2 miles for a final time of 33:56 for 6. Felt good to get a longer tempo under my belt.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 miles easy, Boulevard/Urb loop.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2772.05 | 8.00 | 102.50 | 132.39 | 3014.94 |
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| Brooks Ghost 6 Miles: 249.00 | Hoka Stinson Miles: 360.60 | Asics DS Trainer Miles: 48.00 | Launch Miles: 90.00 | Ravenna Miles: 111.00 | LunaRacer 3 Miles: 186.00 | NB 1400 Miles: 107.00 | Launch (Blue) Miles: 570.85 | Ravenna 5 Miles: 616.10 | Mizuno Ekiden Miles: 42.70 | Ravenna 5 (grey) Miles: 291.00 | Asics Electro 33 Miles: 125.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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