| 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 | | 2314.05 | 31.80 | 117.50 | 64.46 | 2527.81 |
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| Hoka Stinson Miles: 265.00 | Ravenna 5 (grey) Miles: 269.00 | Asics Electro 33 Miles: 127.30 | Ravenna 5 Miles: 29.50 | NB 1400 Miles: 62.10 | Launch (Blue) Miles: 26.00 | LunaRacer 3 Miles: 214.95 | Saucony Ride Miles: 517.00 | Mizuno Ekiden Miles: 79.50 | Brooks Ghost 6 (B) Miles: 496.50 | Saucony Ride 8 Miles: 351.25 | Ride 7 Miles: 28.00 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Came down with strep. Took the day off.
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| Night Sleep Time: 0.00 | Nap 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 easy with Dylbo in Seattle. Really beautiful run through the Arboretum to campus.
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| Ravenna 5 (grey) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| Marathon pace run. 8 miles in 47:41 on the Urb. Still sick but it's localized only in my throat. Otherwise everything feels fine.
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| Asics Electro 33 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, loop to campus and 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 | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| 4xcruise miles on the Urb. I was shooting for 5:20 pace, but that ended up being a little too quick. 1:00 rests with 3.5 mile warmup and cooldown.
5:20 (uphill)
5:27 (flat)
5:24 (flat)
5:24 (downhill)
5:24ish average
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop.
PM - Padden loop (7.5m)
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| Hoka Stinson Miles: 3.25 | 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 | | 10.75 | 0.00 | 0.00 | 1.00 | 11.75 |
| AM - Work loop.
PM - 8.5 miles including 8x200m at the track. Full recovery (~1:15 rests), average of 32s.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 8.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I went and ran with the Western team today to see some old familiar faces. We did the Whatcom loop for 11 miles. Probably ran it too hard, I think the second half was 6:30s. But it was good to see old friends.
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| Night Sleep Time: 0.00 | Nap 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 | 6.20 | 0.00 | 12.70 |
| Headed up to Padden for tempoish effort. 6.2 miles at 5:40. I hit the first quarter in 78 but settled into pace and finished in 34:57 feeling like it was fairly easy. Padden has a nice section of rolling hills that made the run much more interesting. 5:38 avg mile pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 1;50:00 up in the Chuckanuts and adding onto the Urb. Down the Bay trail for a little extra.
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| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tried out my first pair of Saucony's on a loop up to campus and through Boulevard. Spent a little time in the Happy Trails for a total time of 72:xx. I really enjoyed the feel of the Rides. The weather was great, a perfect Pacific Northwest morning with mist and low hanging clouds over the bay.
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| Saucony Ride 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 | | 5.00 | 7.80 | 0.00 | 0.00 | 12.80 |
| I'm working late this week, so I'm taking advantage to the daylight hours and beautiful weather. I headed up to Padden for a MP pace effort. 3 loops around the lake for 7.8 miles. The goal was just to cruise at 6:00, and I finished in 46:42, 6 seconds under pace. Felt great and enjoyed the beauty Padden offers.
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| Asics Electro 33 Miles: 12.80 |
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| Night Sleep Time: 0.00 | Nap 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. Made a couple of canine friends along the way that followed me 5 or so miles. Couldn't get them to go away. I dropped them off at the vet hospital on the way home.
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| Saucony Ride 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Headed up to campus and ran around the Arboretum a bit before running a 8x200m strides on the track. Despite the long warmup and running some drills beforehand, it took a couple repeats to warm into it. Started at 34, then 35, 33 and the rest in the 32s. It felt good to open things up a bit. Cooled down in the Arboretum as well.
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| Ravenna 5 Miles: 8.50 | Mizuno Ekiden Miles: 2.00 |
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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 horse trails at Padden. My legs are a little fatigued from the increased mileage. I ran with Tanner and Marty and played the old man card to make them keep it slow enough.
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| Saucony Ride 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 | | 5.80 | 0.00 | 6.20 | 0.00 | 12.00 |
| 6.2 mile tempo at Padden, 34:52. 5:37 average. The downside of doing Saturday tempos here is the high trail traffic. I spent more time than I'd like dodging kids and dogs. I felt pretty good, though, this was far from strenuous.
One more week of 80 miles then I'll take a down week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy with Tanner after watching the Seahawks beautiful comeback. We cruised up to campus and out to Whatcom Falls for the pond loop. Nice weather for most of it, but the skies opened in the last few miles and soaked us. C'est la vie.
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| Saucony Ride 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop. One run today, something came up in the evening and I wasn't able to get out. It happens.
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| Night Sleep Time: 0.00 | Nap 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 | 4.00 | 0.00 | 13.25 |
| AM - Work loop.
PM - 4 x cruise miles. I said a couple weeks ago I was done with night workouts, but I forgot about that until I got through with the first one. I started right on target (5:20 pace) with a79 quarter, then finished in 5:27. I just can't maintain a fast pace in the middle of this course in the dark. The trail looks like a dark brown smudge in the light of my headlamp, and I can't differentiate the rises and falls in the terrain. Either my foot lands further down than I expected in a dip or it lands higher than expected and I stumble. Either way I can never keep my momentum. I start to feel like I'm going to twist an ankle or slip over the bridge or fall down a hill. Extremely frustrating. I went 5:27, 5:26, 5:26, 5:25 and it took all of my concentration to hit those times. 1:00 rests between. It wasn't taxing in terms of effort.
But it's still January. The goal races are in May and June, so hitting paces doesn't matter as much. Still, I think I'll run this particular workout on the track until it gets lighter out. If I can remember next time.
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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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM - Work loop.
PM - 9 mile campus/Boulevard loop.
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| Hoka Stinson Miles: 3.25 | 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - Work loop.
PM - I ran up to campus and the Arboretum for about 5 miles before swinging by the track for 8x200m strides, which I consider the most important bit of running for the week. I did some drills and loosened up and eased into the reps, going 36, 34, 34, 33, and 32s to finish out. I need A LOT more turnover work. My hip mobility and leg lift feel almost non-existent.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 2.00 | Saucony Ride Miles: 7.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took an unplanned day off. I was going to hit 80 miles this week, but I decided to swap down weeks.
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| Night Sleep Time: 0.00 | Nap 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 miles at a steady pace with a friend of mine. He likes to push the pace on his Saturday runs, so we averaged around 6:40-6:45 paced.
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| Saucony Ride 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in the Chuckanuts. I went up Huckleberry and to the top of Raptor Ridge and looped back down on Lost Lake trail. It was gorgeous. I wanted to go down Salal, but it poured the last few days and that trail gets wrecked from heavy rain. These are the kinds of runs I wish I could do every day.
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| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - 2.25 easy miles at work. Ran with a buddy so we didn't do the full loop.
PM - 9 miles. Headed up to campus and ran up the Arboretum, down to Boulevard, and looped back on the Urb. Nice night. Fog rolled in and made it hard to see through the headlamp, but it was warm today.
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| Brooks Ghost 6 (B) Miles: 9.00 | Hoka Stinson Miles: 2.25 |
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop 3.25
PM - 8 miles with Derek and David from Klicks. Headed up to campus and did my campus/Boulevard loop in reverse. 8x35s strides in the middle.
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| Hoka Stinson Miles: 3.25 | Saucony Ride Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around the horse trails at Padden. The trails have become runable again since the last rain. It took me 77 minutes, so it was likely a bit longer than 10, but it is quite hilly in spots.
I spent my lunch break in the gym this time. I'd like to experiment a bit with weights, which I haven't done seriously in years. I took it easy today with 3x10 squats with 95 lbs, 3x10 bench with 95 lbs, lats, stomach and back. I felt the squats in the hills on the run. I need to get some better resources to follow so I know what I'm doing.
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| Asics Electro 33 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5 mile loop up to campus and the Arb, then 8x200m on the track (200m jogs) ranging between 33 and 34s. I picked up a pair of Hyperspeeds and was testing them out on the track. They may be what I'm looking for in a road racer, but they need a better test. I kept the 200s on a slower and relaxed side since yesterday was my first day lifting in years and I want to be sure not to overdo it. You know, with old age setting in and all.
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| Brooks Ghost 6 (B) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 miles fairly steady down the Urb to Boulevard Park. A friend is letting me try running her dog, so I picked up Carly at 2 miles and we did 4 miles together. It was great. I need a dog. She kept up fine and was well behaved even in the crowded park. Beautiful evening too, the sunset across the bay was spectacular. Deep magenta all across the sky.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Ran up to campus for a 4 x cruise 1600s on the track (1:00 rests). I wanted the track this time to get a better gauge for my fitness, the last few of these haven't gone well on the trails at night.
I went 5:16, 5:19, 5:17, 5:16. 5:17 average. This was true tempo effort, never difficult or painful, just pushing to find that threshold pace. My fitness is about where I thought it was.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop
PM - 10 easy, 6 with my new canine running partner.
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| Brooks Ghost 6 (B) 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop
PM - 8 easy from Klicks with Derek and David with 8x35s fast in the middle. We really got moving on these.
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| Hoka Stinson Miles: 3.25 | Saucony Ride Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Lifting session. 3x10 on bench and squats at a whopping 95 lbs, then 3x10 reps on lats. Stomach, back, and light hammy curls. Getting ripped.
PM - 10 miles with Carly the dog. I'd say easy pace but she sort of sets the pace. And it's not my easy pace. She pooped out some rope she apparently devoured yesterday. Maybe I'm glad I don't actually own her.
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| 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles with 8x200m on the track. I headed up to campus and did my loop through the Arboretum. I picked up a pair of NB LD5000s and used the 200s to try them out. They are much more aggressive than the Wire 3s and I'll need a bit more time in them, but the initial feel was very good.
My Achilles' were very sore in the spikes. I've been working hard to try to get this problem under control. Well, it is under control as I'm able to train without much pain, but I can't get them to heal up completely. The way they felt in the spikes I think it'll be best to stay out of them as much as possible. I usually like to train in spikes so that I'm used to the feel, but it looks like I'll need to hold off.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. I've come down with something nasty, so I'm taking today off.
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| Night Sleep Time: 0.00 | Nap 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 |
| Sick day #2.
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| Night Sleep Time: 0.00 | Nap 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 down the Urb and Boulevard with Carly.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - Work loop (3.25)
PM - Took the night off for my wife's bday.
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| Night Sleep Time: 0.00 | Nap 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 with Tanner and Carly. We headed out the Urb to the 10 mile turnaround and then did a loop in the Happy Trails.
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 8x200m hills, 4x200m on the track. No watch, I seem to have misplaced it. Mile pace effort on everything.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 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 | | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 1:53:00 in the Chuckanuts. I headed up Huckleberry and Raptor Ridge, then looped down Lost Lake and back home. Calling it 15 +/- .5.
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| Saucony Ride 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles down the Urb and Boulevard, 6 of it with Carly. She was dragging a lot more today, she seems to get timid or distracted in large crowds.
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| Brooks Ghost 6 (B) 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 | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| Spring has officially come to Bellingham. The last few days have been about 60 degrees and sunny, and it's not likely to get too cold again. I work nights this week and took advantage of the sunshine by heading up to campus for a mile pace workout on the track.
The workout was 5x(200, 200, 400) with 2:1 time rests. I figured this being the first serious mile pace workout, I'd try for 67s and see how it went. I opened up the first 200 in 32.5 and thought it wasn't too bad, so I decided to see how long I could keep it up. It turned out to be just a hair harder than ideal, but I think the first workouts are just going to feel that way. I am stoked to be running 65 pace this early. Hopefully I can get back to PR shape by mid-April and have the rest of the season to get to faster times.
1 - 32.5, 32.5, 65.3
2 - 32.5, 33.8, 65.8
3 - 32.5, 32.5, 66.3
4 - 33.1, 31.8, 65.5
5 - 32.5, 32.5, 65.5
65.5 avg
Hit the gym at work and did my Weakling Circuit. Squats, bench, lats, calves, and a bit of stomach and back. With the squats I'm trying to get really deep and it's hitting muscles I am in desperate need of strenghtening.
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| Launch (Blue) Miles: 5.00 | Mizuno Ekiden Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I picked up the dog on my way to the Chuckanuts for an easy loop through Huckleberry. I didn't add on Salal as the extra distance of getting the dog was evidently going to make this long enough. Final time was 1:44:xx, but I'm calling it 13 instead of 14. I don't think I was as slow as 8:00 pace, but it's possible enough I don't want to overestimate. The 1000 foot climb to the top of Huckleberry completely wore out Carly, I guess we finally found out her limit. 9 miles of hills. I was pretty worn out myself, the track work and lifting yesterday destroyed my legs. Everything is sore from my butt down. Hurts to walk. I love this kind of pain.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very easy miles. I headed down the Urb towards Boulevard to keep it as flat as possible. I am unbelievably sore.
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| Night Sleep Time: 0.00 | Nap 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 | 5.00 | 0.00 | 12.00 |
| My coach had today's workout for tomorrow, but as I will be traveling tomorrow I felt a bump up would be appropriate. My muscle soreness has decreased in my hammies and calves somewhat, though the latter are still very tender. So I figured I'd warm up and see how I felt over the first repeat and postpone till tomorrow if I had to.
5 x cruise miles at tempo + 6x200m was planned, although I am going to postpone the 200s till tomorrow. Too much all at once, and I worry too much mile pace is going to damage my calves. I ran these at Padden and was pleasantly surprised when I came through the first quarter in 77, and half mile in 2:36. I was leaning heavily towards putting off the workout because my calves gave me a lot of grief on the warmup, especially the strides. But I finsihed the first rep in 5:15 and felt great and gave myself the green light for the rest.
The next 4 went by in 5:14, 5:15, 5:18, 5:15 for an overall average of 5:15. This is a big improvement considering I was struggling a month ago to hit a 5:26 average on the same course at night. Daylight obviously helps, but I think the effects of weight lifting might be showing up as well. My stride felt smooth and powerful, and I felt I could run this pace for a good while. I'm excited! I'm hoping to crack 15:00 much earlier this year, and based on this week I should be fairly close to being able to do it.
Added a light weight routine at work tonight. 2 sets of the usual plus a set of lunges.
| |
|
| Night Sleep Time: 0.00 | Nap 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 super easy around Richland. Home for the weekend to see my wife's nephew get baptized. It's been a long time since I ran this old route, and I am so happy I don't have to do it every week anymore. I don't know how I logged so many miles in this town.
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| Saucony Ride 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 |
| Same loop as yesterday minus a mile.
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| Saucony Ride 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop (3.25)
PM - Padden loop. I am very tired and took this run very easy. It seems last week was a bigger drain on me than I thought it would be, so I'm going to run a few less miles this week and take my easy runs easier than normal until I feel normal.
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| Hoka Stinson Miles: 3.25 | 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 | | 11.75 | 0.00 | 0.00 | 2.50 | 14.25 |
| AM - Work loop (3.25)
PM - Met at Klicks running store to meet up with Derek and Dave for our Tuesday night workout. We jogged up to campus and ran 4x200m hills by the health center and went up to the track for the meat of the workout. Derek was doing a different workout, but Dave and I hammered out 8x400m @ mile pace w/ 2:1 rests (1 lap or ~2:15 on my watch). Sam wanted me to take these a little easier than the mile pace stuff last week and hit 66s, so I did my best.
I started a little too easy and ran the first 2 in 67. After that I rattled off all 66s with two 65s mixed in. I felt in more control than last week but that 66 was too easy. This is good. I'm in a happy place heading into the season.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 4.00 | Asics Electro 33 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy with the dog and Tanner.
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| Brooks Ghost 6 (B) 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 | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| Went up to Padden for 6 miles at marathon pace. Goal was 5:45 pace for a flat course, I did 6:00 for the hillyness. I honestly didn't feel great in the legs so I had no desire to push the pace. Aerobically it felt only slightly harder than easy pace, but my legs are very tired. Soreness in the hip flexors, hips, and calves for the most part.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy on the Urb
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| Brooks Ghost 6 (B) 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 | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| 5k workout at WWU today, 8x800 w/ 2:00 rests. I warmed up around Morning Loop and did strides and a few drills. Daniels VDOT tables say I should be hitting ~2:24s based on my tempo, but my faster speeds seem to take longer to catch up to tempo pace. I was apprehensive about hitting that pace, but decided to try and see how it went.
Results: 2:24, 2:26, 2:25, 2:24, 2:24, 2:24, 2:25, 72, 71.
The 6th and 7th reps were a little harder than they should've been. I knew I had one more in me but that it would be crossing the workout-effort threshold, so I split it in two. 60s rest between the 400s.
I'm quite pleased with the workout. It'll be awhile till I race, but it seems I'm ahead of last year and on track to crack 15 in the first try.
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| Launch (Blue) Miles: 5.50 | Mizuno Ekiden 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, scheduled day off.
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| Night Sleep Time: 0.00 | Nap 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 with the dog down the Urb.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | 3.25 | 14.25 |
| AM - Work loop
PM - 2x200m hill, 10x400m, one mile jog, 4x200m. Mile pace with 2:1 time rests.
Warmed up with Sam and Dave. The hills were little more than a couple of strides, then we headed to the track and changed into spikes.
I ran the first 5 in an average of 66.5 and the second 5 in 65.7. In control. Took the mile jog then ran the last 4 200s in 33.0 avg.
Another solid workout. Money in the bank. Until next time...
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| Brooks Ghost 6 (B) Miles: 5.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy with Tanner & the dog on the Urb.
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| 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop.
PM - Padden horse trails with Tanner. 10 easy.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - Work loop
PM - Short on time, squeezed in a 7 miler on the Urb.
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| Brooks Ghost 6 (B) Miles: 7.00 | 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 | | 8.00 | 0.00 | 5.00 | 1.00 | 14.00 |
| Tempo day. Started with 4x35s repeats, then 3-mile tempo, 3:00 rests, 2xcruise mile w/ 1:00 rest. Finished with 4x30s sprint.
I felt really good. 3 miler in 15:56 (5:18, 5:17, 5:21 including turnaround), cruise miles in 5:17/5:18. Didn't feel like I was pushing too hard, though the pace did feel faster than I expected. The Urb tends to run slow, so perhaps that's all it was. Good day of work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 1:52 in the Chuckanuts for 15 miles. I ran up Huckleberry to Raptor Ridge and straight back down.
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| Saucony Ride 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - Urb run with Carly.
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| Brooks Ghost 6 (B) Miles: 8.00 | Hoka Stinson Miles: 3.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| Mile pace workout at WWU, 6x(200, 200, 400) w/ 2:1 time rests.
I warmed up with Dave and Derek, and Dave and I did the same workout while Derek did his own. I felt terrible on the first set, going 33, 32, 67.0, my legs just seemed heavy and unresponsive. I considered stopping and picking it up tomorrow, but the next set felt much better.
After that I ran 65 pace on everything except one 200 that crept up to 33. I'm pretty satisfied with today's work. Dave is improving as well, he dogged me closely on most of the reps.
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| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Carly.
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| Brooks Ghost 6 (B) Miles: 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop.
PM - 8 easy on the Urb with the puppy.
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| Hoka Stinson Miles: 3.25 | Saucony Ride Miles: 8.00 |
|
| 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - Work loop
| |
|
| Night Sleep Time: 0.00 | Nap 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 | 5.00 | 0.00 | 13.00 |
| Had a rough workout today. I was scheduled for a 4 mile tempo w/ 2xcruise miles, but I fell off pace in the second mile and altered it to 2xmile tempo w/ 2xcruise half miles. It was blustery today, but I don't get hit by much wind on the Urb. Maybe 10 mph tops.
I started at Cali on the Urb after along warmup. I loosened up on the strides and felt okay in the first mile going 2:39/5:20. I felt myself slow in the second mile and couldn't do anything about it without pushing outside of tempo effort. Came through 2 miles in 10:49 (5:29) and made the call to change things up. 2:00 rest and got back at it. 2nd 2 mile in 10:39, so at least I stayed on pace.
I planned to do the cruise miles, but started the first on the uphill stretch into the wind but came through half in 2:47 feeling completely exhausted. I stopped, took 30 seconds to decide what to do, and turned around for a 2:38 downhill with-the-wind effort and elected to call it a day.
I'm surprised to have a bad workout. Tuesday was a heavy day for me, but I've taken it pretty easy since then. My right hip area has been really sore this week, but I felt more fatigue than anything. I ran it in the morning, maybe my body objected? Who knows.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I'm writing this a week and a half late... mostly out of depression and not wanting to look at how much training I'm missing. I had an accident with my friend's dog just after I picked her up for a nice long run on the Urb. She got her leash wrapped around a trail marker and I got yanked off my feet, landing hard on the medial side of my right knee on a concrete surface. At first I was sure I'd torn something from how severe the pain was, but the swelling and pain subsided quickly with ice and ibuprofin. I self-diagnosed it as a minor MCL sprain and have been treating it as such.
Silly how small decisions can lead to major consequences. Carly has gotten herself wrapped on those posts before, but she was the one to get yanked, and she's learned to be wary of them. I knew that, but I still ran within a few inches of the post, which allowed her to get nervous and get the leash wrapped. Before I could react I was in the air.
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| Ravenna 5 (grey) Miles: 2.00 |
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| After a few days of rehab I attempted a short run. My knee felt surprisingly good, but every so often I'd get a sharp pain in the medial side. I decided to keep it short and stay off my feet a couple more days.
| |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile running (pain free!) and 90 minutes of cycling. Cycling covered 26 miles and ~2000 ft elevation gain, average speed of 17 mph. I have no idea what is good for cycling, but I don't think this was particularly impressive. I miss running. On the plus side, I think I maintained a pretty high level of intensity, I'd say considerably harder than my standard 90 min 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles running, 75 minutes biking (~22 miles, 18 mph average, 500 ft elevation). My knee is coming along. Aside from slight patelar irritation from the cycling I couldn't feel anything off about my stride. I think I'll cautiously increase the mileage from here and continue cycling to fill in the gaps. I biked along the bay front towards the Indian reservation and turned around at the Nooksack. I did a little maintenance on the bike afterwards, we'll see if there's any improvement in speed. I feel like I'm underachieving.
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|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles running, no pain. I wanted to get out on the bike, but I had some car trouble that needed tending to.
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| Night Sleep Time: 0.00 | Nap 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 |
| Easy 5. Added 25 minutes of hard elliptical at work. I started with 15 minutes hard that got my HR up to 160, then decided I'd be happier doing intervals, so I took one minute easy, then 2 on, 1 off till I reached 25. HR hit 160 during intervals, dropped to 148 in between. I'm hoping that approximated VO2 max work.
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|
| Night Sleep Time: 0.00 | Nap 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. My knee was a little sore today, so I opted to let it rest.
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|
| Night Sleep Time: 0.00 | Nap 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 |
| Big aerobic day. I had plenty of free time so I opted for a long ride followed by my longest run so far since the injury. I headed south past Lake Samish and connected over to Chuckanut drive. Took the scenic route back up to Bellingham and then back home. 32 miles, 1:46:41, the Garmin had me at 18.2 average speed with 1814 ft elevation gain. I wonder how this correlates to running. I took my pulse at 150 bpm a couple of times on the flats of the ride, and I know it went higher on uphills. The downhills I pedal hard and I never quite reach the capacity of the bike (32 mph is my fastest so far), so it should be similar effort to the flats. 100 minutes of 150 bpm work seems like it ought to be 1:1 with running as far as aerobic development goes. I'm usually 130-140 bpm on a run.
I took a few hours to relax and wait for my wife to finish work, then she hopped on her bike and I ran with her up to California for an easy 7 miles. My knee has been improving overall, but I still have a little soreness and stiffness. It's not affecting the easy running, but I don't think I'm ready to try a harder effort until I've given it more time.
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Work loop + a little
PM - 5 easy on the Urb. Bench and back.
|
| Hoka Stinson Miles: 3.50 | Ravenna 5 (grey) 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Work loop
PM - 5 miles Urb.
|
| Hoka Stinson Miles: 3.50 | Saucony Ride 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - Work loop.
PM - Chuckanut loop on the bike. I pushed it a lot harder this time and only managed 0.5 mph faster. Felt pretty wiped out after. 32.3 miles, 18.7 mph, 1890 ft elevation. 1:43:52 total time.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 32 mile loop on the bike. I went a little easier, so it was closer to 1:50:00 total time. But a couple spokes broke during the ride, so I guess I'm done cycling until I can get those fixed.
| |
|
| Night Sleep 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 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the Urb.
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| Ravenna 5 (grey) 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - Work loop.
PM - Ran down Boulevard with Erica on the bike. Nice day.
|
| Hoka Stinson Miles: 3.50 | Saucony Ride 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 | 1.00 | 11.50 |
| Tried a short workout on the track of 8x200m. I kept it easy since this is mostly to test my knee and see how it would respond. I ran the first 5 in 34, then 33, 33, 32. I was happy that running faster felt easy. My knee was a little irritated for a day or so after, but it handled it pretty well. I'm feeling confident about running some longer workouts.
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Work loop.
PM - Bench, 5 miles.
|
| Brooks Ghost 6 (B) Miles: 5.00 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - Work loop.
PM - Cali, 7 miles.
|
| Hoka Stinson Miles: 3.50 | Saucony Ride 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 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 | | 6.50 | 0.00 | 0.00 | 1.86 | 8.36 |
| This was my 2nd partial workout of the week. I ran up to WWU's track and rattled off 3x1k in 3:01 apiece. It felt pretty good, my knee is definitely okay. I can tell this is faster than my current 5k pace, but it felt good to run fast.
|
| Mizuno Ekiden Miles: 3.00 | Saucony Ride 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 miles easy. I picked up Carly and did a few with her as well.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - Work loop.
PM - Easy 8.
|
| Brooks Ghost 6 (B) Miles: 8.00 | Hoka Stinson Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap 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 | 3.11 | 13.11 |
| AM - Work loop.
PM - 5x1k on the track. 3:03, 3:03, 3:04, 3:05, 3:03. The last one was a bit of a struggle, but hey it's the first full workout back on the track. And it wasn't terrible. So I'll take it.
|
| Hoka Stinson Miles: 3.50 | Mizuno Ekiden Miles: 4.00 | Saucony Ride 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 |
| AM - Work loop.
PM - Easy 7.
|
| Hoka Stinson Miles: 3.50 | Saucony Ride 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Work loop.
PM - Bench and back for an easy 5.
|
| Hoka Stinson Miles: 3.50 | 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Only 2 miles at lunch with a coworker. Decided a little rest wouldn't hurt things.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Fun with the Fuzz 5k (3.107 Miles) 00:15:40, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.11 | 10.11 |
| Fun race today, not much to report, so I'll keep it short. I won this race last year, but it's only a matter of time before word of the prize money would spread. I know I'm not in peak shape, but I was hoping to finesse out a win if nobody too fast showed up, but we ended up with a <14:00 guy. Another friend was there who's gone under 15 this year, so the 3 of us ran in a pack for about 2 miles before the fast guy took off. I found I wasn't hurting too bad, but when the pace picked up I couldn't pick it up with them. I felt sluggish in my arms and I couldn't get my turnover going. I nabbed $50 for 3rd place and am looking forward to getting my fitness back to 100%.
Tim invited me out for a ride after and I couldn't worm my way out of it. So I did 32ish miles with him and Sean. I'm not very experienced, so they were nice enough to let me draft off them. After a leisurely warmup we cruised around the Chuckanut/Colony Rd loop. The last few miles were all uphill, and I think I found my workout threshold for the day. I felt I could barely make it.
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| Mizuno Ekiden Miles: 5.00 | Saucony Ride 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 pretty steady miles in the Chuckanuts with Tanner.
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| Brooks Ghost 6 (B) 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - Work loop.
PM - 10 miles with my wife on the bike. She kept telling me to mush, so I think we were going a little quicker than normal. I felt tired, anyway. Best day we've had so far, upper 60s and sunny.
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| Hoka Stinson Miles: 3.50 | Saucony Ride 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 | | 7.25 | 0.00 | 0.00 | 3.11 | 10.36 |
| Met up with Derek at Klicks and headed up to Western for 5x1k with 3:00 rests.
I'm really feeling the work from this weekend, so I wasn't sure how I'd feel. Lots of muscle soreness and fatigue. After the full warmup, I managed to click off 3:04, 3:03, 3:03, 3:01, 3:01. No strain, I felt I could run 2 more, aside from feeling sore in the calves.
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| Ravenna 5 (grey) 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with Tanner.
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| Ravenna 5 (grey) 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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| | Race: |
WWU Vernachia 5k (3.107 Miles) 00:15:24, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.11 | 12.11 |
| Track 5k, one of the few opportunities I'm going to get this year due to my work schedule. Ike paced again this year and my plan was to go out at the back of the lead pack and get towed along as far as I could go. I was hoping to run 15:10-15:20.
The pace off the back of the pack was quicker than I expected, but it felt totally fine. I was dead on 15:00 pace right from the gun, 2:59 at 1k, 4:49 at 1600m, and I was starting to think I might be able to run right around 15:00. I felt the pace slow after 1600 and decided to wait until 6 laps to go before making any moves.
At 6 laps in, one of the favorites fell and I had to nearly stop to avoid stepping on him. After that, all of a sudden the race felt hard. I got to 3200m in 9:42 (I think....) and from there I slowly started to die and I don't remember my splits. With 2 laps to go I remember thinking "Great 2:30 will get me under 15:20," but I did not run 2:30. There must have been a couple of awful laps in there, because I crossed the finish line in 15:24. I was flogging myself for the last mile trying to get more out, but I just couldn't.
I don't mind running off my goal times when I can get everything out of myself, and I felt I at least did that. Maybe with better pacing I could have shaved several seconds off, but under these circumstances, when I'm not anywhere close to PR shape, I'd rather just go for it and see what happens.
It was a great day for a few old teammates who got themselves well under 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Easy loop around Padden.
PM - Work loop.
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| Hoka Stinson Miles: 3.50 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around the horse trails at Padden.
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| Brooks Ghost 6 (B) 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 | | 7.75 | 0.00 | 0.00 | 3.75 | 11.50 |
| Had a great workout on the track today. 5k pace for 2x1200m, 2x1000m, 2x800m w/ 1:1 time rests.
I felt smooth and controlled despite a stiff breeze on the homestretch, and ran my reps in
3:36, 3:37, 3:00.8, 2:59.9, 2:23.9, 2:22.
Despite the race this weekend, I'm sure sub-15 is right around the corner.
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| Asics Electro 33 Miles: 5.50 |
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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 | 6.00 | 0.00 | 0.00 | 13.00 |
| After postponing my 5k workout to yesterday, I'm holding to the rest of the week's schedule and ran a 6 mile marathon-pace tempo today. It's not a stressful run, so I figured it would be fine to do back-to-back. I headed out to Cali on the Urb and settled into 5:50 pace. Very uneventful, aside from running into the smelliest hippie I have yet to encounter in Bellingham. I could literally smell BO from 100 yards back. It was really something. The dip in the 3rd/4th miles slowed me down as usual, but I upped the tempo slightly on the last two miles and finished in 35:07, right on the nose of what I wanted to do.
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| Night Sleep Time: 0.00 | Nap 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 around Richland.
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| Saucony Ride 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. I got food poisoning Monday morning and it's laid me pretty low. This was a slow and shaky 5 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. Feeling quite a bit better, but I feel like this being the 2nd setback of the season, it may be best to wrap it up and move onto marathon training. I could call this my down week and start ramping up the miles now.
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| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy loop around Padden.
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| Brooks Ghost 6 (B) 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 |
| Cali run. Today officially begins a new chapter: Marathon training.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - 10 easy, Padden horse trail loop.
PM - Bonus 3.5 at the work loop.
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| Hoka Stinson Miles: 3.50 | 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 | 0.00 | 0.00 | 7.00 |
| Easy 7 on the Urb to Cali. Out and back. My legs are pretty sore now that I'm getting back into the swing of it. Just general muscle soreness. Last week's illness seems to have done more harm than I thought.
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| Asics Electro 33 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy with Nanner on the Urb. Out & back.
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| Saucony Ride 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on a dirt road outside of Columbus, Montana. I have an interview in Billings on Friday and drove 13 hours today to camp in Columbus. Beautiful run, I camped in a free city campground along the Yellowstone and headed across the river along a dirt road that swept along a bluff overlooking the river valley. The long run, plus still getting adjusted to running again, made this run a little challenging in the last few miles. My quads complained quite a bit, but it felt great to get in a nice long run. 7:19 average.
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| Brooks Ghost 6 (B) Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the Rimrock in Billings. Had my interview today and it went well. The run was pretty, the path dropped me into a neighborhood behind the Rims that looked like a nice place to live.
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| Saucony Ride Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the horsetrails at Padden.
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| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Tim out on Galbraith. Beautiful morning.
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| Saucony Ride 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 with Tanner on the Huckleberry/Salal loop. The weather's been so great I'm starting to think it doesn't rain in the Northwest anymore. I'm getting spoiled.
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| Ravenna 5 (grey) 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Long run with Tanner. We headed out to the Whatcom loop from my place, which I haven't done in forever. My watch had 1:37:30 total time and 12.75 miles, which I know is wrong. Typical under-the-trees measurement. I think we were closer to 14, but I'm calling it 13.5 to be conservative. We were moving pretty good.
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| Saucony Ride Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Tanner, headed up to Padden for the horse trail loop. No watch.
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| Brooks Ghost 6 (B) 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. Nice and flat, which I felt was needed. No watch. My upper hamstring on the right side has been giving me some trouble. I think it's a nerve issue, but it's starting to worry me some. Right under the glute I've been getting sharp stabs of pain from time to time, and no amount of rolling or stretching seems to affect it. In fact, I don't feel anything out of the ordinary when I stretch it, which is why I think it's nerve related - if it were a muscle tear or tendonitis I should feel that with a stretch. My right hip area is also having problems; hip flexor, lower abdomen all seem to fatigue and ache by the end of my runs. I've been uncertain how to attack those, but it's getting obnoxious.
But on a positive note, this is the best week of training I've had in awhile. I'm working my way slowly up to 90s per week, and I can't help daydreaming about the marathon on my runs. I'm pretty excited to take a shot at it. Finally.
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| Saucony Ride 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles with Erica. She rode with me down the Urb, went along Boulevard as the sun was setting. Nice evening. 1:09:50 total time.
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| Brooks Ghost 6 (B) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, Lake Padden horse trail loop. 1:12:15.
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| 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles easy on the Urb. Feeling tired. I weighed myself yesterday and I haven't put back on the weight I lost from my bout of food poisoning. Hopefully I'm just tired from increasing miles and not lasting effects from that. None of my runs have felt particularly easy.
PM - 3.25 work loop. I heard from the Scotiabank Half up in Vancouver, they're going to give me a comp entry to come run. I had hoped to be in much better shape for this, but I suppose if I get to do it for free I can't turn it down. My first half is on the schedule.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Huckleberry/Salal loop. 12.5 miles, no watch.
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| Brooks Ghost 6 (B) 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Long run, did the Whatcom loop from my place with a 2nd loop around the pond. The watch had me at 14.95 miles and 1:52:20, but I'm calling it 15.25 since the watch usually measures short on the trails. Today and yesterday are the first runs I haven't felt wiped out early.
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| Saucony Ride Miles: 15.25 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, 7 with Tanner and Quimby. Cali on the Urb.
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| 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 | 0.00 | 0.00 | 7.00 |
| 7 easy on the Urb. Cali out and back. No watch.
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| Asics Electro 33 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Tanner.
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| Brooks Ghost 6 (B) 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles easy. Ran up to campus, did drills and 6x110yd strides. Looped up and around Sehome and finished on Boulevard. 1:09:30.
PM - Work loop. 3.25
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - Work loop (3.5)
PM - 10 down Boulevard. 1:09:45.
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| Hoka Stinson Miles: 3.50 | Saucony Ride 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Huckleberry to Salal loop. No watch.
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| Brooks Ghost 6 (B) 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Headed out to Whatcom Falls and did a loop of sorts around Big Rock Park for the extra. The watch had me at 1:54:50, estimated pace was 7:10, so I'm calling it 16 miles. I felt pretty good for 13 or so, the last 3 included the Jersey hill and I finished fairly wiped out. I'll be holding my mileage pretty consistent for a week or two before continuing to edge it up.
I weighed in at 135, which means I haven't gained any weight back since the food poisoning. Not sure if that's good or bad, but I've been eating like a pig and there's nothing else to do about it. Maybe I really was one stomach flu from my ideal weight.
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| Saucony Ride 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy with Tanner. Stopped by campus for drills and 6xstrides.
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| Ravenna 5 (grey) Miles: 10.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Some Sundays have become impossible for a run between church and work.
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| Night Sleep Time: 0.00 | Nap 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 - 12 miles, Huck and Salal, honest pace. For such a rainy place we have been getting some spectacular weather. I haven't got wet while running in a looong time. It was a balmy 80 degrees and sunny this morning. The Chuckanuts don't get any better.
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| Brooks Ghost 6 (B) 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles - headed up and around Sehome and stopped by the track for 6xstrides on the grass. Finished out around Boulevard. Bumped into Marty and chatted about future races and future plans. Good run.
PM - Work loop (3.25).
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| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM - Very easy 12 miles down the Urb. My hip/hip flexor/lower abdomen were really acting up. I imagine the strides yesterday aggravated it. I've got to figure out what's going on. On the plus side, the view over the bay was spectacular. 7:20-7:30 pace, no watch.
PM - Work loop, very easy (3.25).
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| Hoka Stinson Miles: 3.25 | Ravenna 5 (grey) 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long run, headed out to Whatcom Falls. Did a small loop around the Arboretum on the way and did 2 loops around the pond at Whatcom. 2:02:40 on the watch, estimating 7:15 pace puts me at 17 miles. My core felt a little better today, but I still crashed and burned in the last couple miles. I don't feel myself entirely.
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| Brooks Ghost 6 (B) Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy on the Urb. No watch, 7:20-7:30 pace.
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| Saucony Ride 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 with Nanner. Headed down Boulevard and up to campus, Morning loop, then did a turf mile and drills/strides. Strides were excruciating, my butt problems are coming to a head, so to speak. It's some form of piriformis syndrome or sciatica, and it's gotten bad enough I'm finally going to go see someone. Grrr. Had major trouble accelerating past easy pace and it never loosened up.
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| Ravenna 5 (grey) 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. No noticeable tightness or pain in the piriformis area, perhaps the rolling out I did yesterday actually did something.
|
| 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 miles easy. My best buddy Carly the dog is back in town for the day, so I picked her up a couple miles into my run. Headed down the Urb. I rolled my glutes on the massage ball on Saturday and this was the first run in awhile where I actually felt pretty good. No sciatic pain, better mobility in the hips. There just might be something to this massage ball rolling business.
PM - Work loop (3.25).
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| Brooks Ghost 6 (B) 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 | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Headed out to the Urb for a short LT session. 3xmile w/ 1:00 rests, just easing back into workouts. I tried not to pay attention too much to the watch and listen more to my body. Splits were 5:22 (uphill), 5:30, 5:30). The first was too fast, the others a little too slow. It's a good place to start.
I tried out my Hyperspeeds for their first serious run and was very pleased. Warmed up and cooled down in them and they seem substantial enough for some distance but light enough to get moving.
Glutes were functional, right hip flexor was sore as usual.
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| Night Sleep Time: 0.00 | Nap 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 - 10 easy with Tanner. Padden horse trails.
PM - Work loop (3.25)
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run + 4x200m hills on the Arboretum.
|
| Asics Electro 33 Miles: 9.50 |
|
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 mile Chuckanut run with Tanner. Headed down the Urb to the Fragrance Lake trail, connected to Cleator and then to the Lower Ridge trail. Ran Dan's Traverse, looped down Salal and back. About 2:15:00 for me.
|
| Saucony Ride Miles: 18.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, Padden horse trails to cap a good week of training. I probably should have done something more flat after yesterday's climbing, but I like to take advantage of this trail when it's dry. No watch, ~7:30 pace avg.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, bench and back on the Urb.
|
| Brooks Ghost 6 (B) Miles: 5.00 |
|
| 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 | | 9.25 | 0.00 | 4.00 | 0.00 | 13.25 |
| AM - I want to spend the rest of my mornings this week fishing, so I moved up my workout day. 4x cruise miles at Padden (1:00 rests). 5:17, 5:18, 5:20, 5:20. This went way better than my workout last week, and I felt good throughout. The hip flexor/glute problems I've been having were non-existent, and my stride felt smooth. I was a few seconds fast on each one, but this was pretty close to the right pace.
PM - Work loop (3.25)
|
| NB 1400 Miles: 10.00 | Hoka Stinson Miles: 3.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb.
|
| Brooks Ghost 6 (B) Miles: 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles only. Just one of those days with no time to run.
|
| Asics Electro 33 Miles: 4.00 |
|
| 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 | 0.00 | 11.00 |
| 11 easy with a few old teammates. Padden loop and then headed to campus for a turf mile and 6x strides.
|
| Ravenna 5 (grey) 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 with Tanner and Juan.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, final run of the week before tomorrow's half. I realized today that my passport expired a few weeks ago, so I'm hoping I can still get across the border. There's no harm in trying.
|
| Brooks Ghost 6 (B) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Scotiabank Vancouver Half (13.109 Miles) 01:13:11, Place overall: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
| First half is in the bag. I'll focus on the positives here since my overall feeling about the race was "Meh."
First of all, I think I'm going to like this distance once I'm in better shape/have a better feel for it. I'd rather face the slow burn.
I drove up to Vancouver the night before and stayed with my friend and sometimes training partner Dave. The border agents were very nice to let me through despite my expired passport. SIDE NOTE: Driving through Vancouver on a Saturday night is worse than any driving I've experienced.
I was slightly concerned last night when I um... didn't go #2, but the concern grew to worry when the streak continued this morning. After a 24 minutes jog nothing had shaken loose, and I ended up on the starting line expecting to explode halfway through the race. It is, shall we say, unusual for me to run much distance at all without my stomach having something to say about it. But my body behaved and I made it through problem free. Not only is this a default PR, I expect it to be my no-poo PR for a long time.
Temps were warm and muggy. 70s during the race and sunny. The first half was mostly shaded, but the second was under the sun. The course is pretty flat with a few rolling hills and net drop of ~80m. Starts at University of British Columbia (and I thought BYU's campus was big), and ends art Stanley Park, running mostly along the waterfront.
My general race plan was to start at 5:25-5:30 for the first 3 miles and ratchet the pace down as I felt comfortable with, hopefully sneaking into the 1:10 range. That went out the window right away as the first mile was 5:16 (slight downhill). It felt easy, so I wasn't worried. 2nd mile was 5:26 and 3rd 5:35 (slight uphill) and it all felt right. I was in a pack with the 2 lead women and a handful of other guys. I had a brief internal debate about drafting on women and found I wasn't above it. At the start they announced these girls had gone 31:40-something at Payton Jordan this year, so I figured I couldn't honestly hang with them for long in my current shape. Their early pace was perfect, though.
5k-10k had some rolling hills finishing in a big drop down to 10k. Around 6k they both threw down a strong surge and my prideful and competive side compelled me to follow. In retrospect that was stupid. I recall a couple of sub-5:20 miles, then a 5:06 down the long hill. I had 33:38 on my watch at 10k. I was still feeling good and thought I might have a 1:10 in me.
I took some water after 10k and found I am terrible and getting the cup to my mouth in stride. I think I dumped one on a volunteer. Hazard of the job? After that fiasco, I just dumped them on my head.
The first slight uphill after 10k told me differently. By 12k I was starting to struggle (40:15, which I think is a slight PR over Bloomsday). I told myself to hang on till 15k and see what happened, but the 2 women and the other guy in our pack slowly pulled away. Each uphill drained me quickly. I started to see 5:35, then 5:39, then 5:40 appearing on my watch. 10 miles was 54:30. I believe 11, 12, and 13 were 5:45, 6:00, 5:57 and I limped in the last 0.1. 20k was 1:09:0x, so roughly 35:30 for the 2nd 10k.
Positives: My first taste of the distance wasn't a complete disaster. I've got lots of room to grow. It's still early in my season, and once I start cranking out higher volume and workouts, I expect the fitness to come around nicely. I know what to expect the next time around and have a new respect for the distance. Also, the course was gorgeous. Couldn't have asked for better scenery than following the waterfront of Vancouver for 13 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 |
| 10 mile shuffle on the Urb. My legs hurt. No watch, but I'm sure I was over 8:00 pace.
|
| Saucony Ride 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - Work loop
PM - 6 easy on the Urb.
|
| Hoka Stinson Miles: 3.25 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Tanner. No watch, probably 7:30 pace. My legs are still pretty thrashed, but they're coming around. I wasn't as eager for the run to be over as yesterday.
|
| Saucony Ride Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Tanner. Brill was in town and ran a bit with us as well. Retired my old Rides and pulled out the new ones.
|
| Saucony Ride 8 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - Work loop (3.25)
PM - 6 easy on the Urb. I started feeling normal again after the race.
|
| Hoka Stinson Miles: 3.25 | Asics Electro 33 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 miles easy.
|
| Brooks Ghost 6 (B) 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 easy with Tanner and Juan. Urb with Happy Trails.
PM - Work loop (3.25).
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 9.25 | 0.00 | 4.00 | 0.00 | 13.25 |
| AM - 4x cruise mile at Padden. It took my awhile to get settled into the pace. Calves are still a little angry from the half, and my right hip flexor/everything-else-in-that-area was giving me some grief. I finally caved and made an appointment with the chiro. My first quarter mile of the workout was way off pace (90 s), but then I settled in and did some work. 5:35, 5:19 (2:35 first half), 5:24, 5:23).
PM - Work loop (3.25).
|
| LunaRacer 3 Miles: 10.00 | 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM - Work loop (3.25).
PM - Snuck in 5 miles before heading out to Lake Crescent to meet my wife and her family for some camping.
|
| Brooks Ghost 6 (B) Miles: 5.00 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy at Lake Crescent. I hunted around for trails and finally found one in the last few miles of the run. Mostly on the roads for this one.
|
| Saucony Ride 8 Miles: 13.00 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 2:09:13 long run down the Spruce Railroad Trail at Lake Crescent. Gorgeous morning and a pretty run.
|
| Saucony Ride 8 Miles: 18.00 |
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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 | | 9.50 | 0.00 | 0.00 | 1.50 | 11.00 |
| Mile speed day. I warmed up to the track and added in an Arboretum loop for some extra mileage. 4.5 mile warmup. I did my drills and strides and then 2x200, 4x400, 2x200 with 2:1 time rests.
33, 33, 65.5, 66.0, 67.0, 66.0, 32, 32
It felt great to roll through this short workout. I feel pretty slow right now, and I need a few of these shorter reps to teach my legs to run fast again.
Turf mile and then a short cool down home.
I'd wanted more mileage this week, but time was an issue. Next week could be more of the same.
|
| LunaRacer 3 Miles: 8.00 | Mizuno Ekiden Miles: 3.00 |
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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 | | 9.75 | 0.00 | 5.00 | 0.00 | 14.75 |
| AM - I spent the last few days in New Orleans for an interview, and unfortunately did not find/make the time to run. I headed to Padden this morning for a 5x cruise mile workout, and it went alright. I never felt like I got into a good rhythm, but I has hitting times okay. 5:23, 5:21, 5:18, 5:21, 5:24.
I saw Deroche today for some work on my hip and I didn't get exactly the news I was hoping for. He thinks I could have a labral tear, though it might just be inflamation in my hip joing. And a hernia was possible as well. The plan for now is to have him work on it a few times and see if we can get some improvement. If not I'll probably need to get some imaging work done. Today's torture session was by far the most painful I've had with him. The man's a sadist.
PM - Work loop (3.25)
|
| LunaRacer 3 Miles: 11.50 | 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Tanner. We stayed up way too late last night and I suffered on this run. 2:10:15 for 18 miles. Deroche recommended I not do long downhill descents, so in lieu of the Chuckanuts we did a couple laps around Padden and then headed down the Urb. Around 1:45 I was ready to be done. I should really hydrate better.
|
| Saucony Ride 8 Miles: 18.00 |
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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 |
| Whatcom loop with Tanner and Quimby. We stopped at a swimming hole and played around a bit. 1:33:30.
|
| Brooks Ghost 6 (B) Miles: 13.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb.
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| Saucony Ride 8 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 | | 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 easy, Padden horse trails. No watch.
PM - Work loop.
|
| Brooks Ghost 6 (B) Miles: 10.00 | 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 - 8 easy with Tanner
PM - Work loop
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 11.25 | 0.00 | 0.00 | 2.00 | 13.25 |
| AM - Small VO2max workout at Western's track. I did a long warmup through the Arb, then 4x800m w/ 2:20 rests. I went 2:27, 2:26, 2:27, 2:23 feeling comfortable. Afterwards I saw Deroche for some therapy on the hips. I've seen a little improvement, but things have still been pretty irritated. He tortured me and gave me some exercises to do on my own. My hip seems to be getting a little better, but there's still a lot of healing that needs to happen. Hopefully I can continued to train and see improvement.
PM - Work loop (3.25)
|
| Brooks Ghost 6 (B) Miles: 7.00 | Hoka Stinson Miles: 3.25 | Mizuno Ekiden 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 | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| Long run. 18 miler -- I headed up the horse trails at Padden, then did a second loop around the lake so I could do a 4 mile MP tempo. 5:55 average for that, then continued on the the Urb to finish up. 2:08:30 total time. I hydrated and slept better than last week, and this was not nearly as terrible.
|
| Saucony Ride 8 Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Whatcom loop. 13 miles, 1:34:10.
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| Brooks Ghost 6 (B) Miles: 13.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Track day! Got a late start so this was done in the dark. Headed up to WWU for 2x200m, 6x400m, 2x200m at mile pace. 2:1 time rests (~2:15 between 400s).
33, 33, 67, 67, 66, 66, 67, 67, 33, 33
Solid work to end the week.
|
| Mizuno Ekiden Miles: 4.00 | Saucony Ride 8 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Padden horse trails and a loop around the lake. Bumped into Pete and joined him. No watch, but roughly 10 miles.
PM - Work loop (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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Padden horse trails and a loop around the lake. I bumped into Pete on the way around the horse trails and joined him going the other way. No watch, roughly 10 miles.
PM - Work loop (3.25).
|
| Brooks Ghost 6 (B) Miles: 10.00 | 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 | | 11.50 | 0.00 | 5.00 | 0.00 | 16.50 |
| AM - Tempo work. I warmed up to Cali and did 2x30s (mile pace) then 2x2miles, 3x1mile at tempo, followed by 2x30s (mile pace). 1:00 rest for every 1 mile at tempo.
The trail goes slightly uphill the first half mile.
10:52 (up)
5:17
5:15 (down)
5:24 (up)
I felt great about this one. It was smooth and controlled and I'm making progress.
PM - Work loop (3.25).
|
| LunaRacer 3 Miles: 13.25 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with Tanner. Boulevard, Marine Park, and Happy Trails. 1:29:30.
|
| Saucony Ride 8 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Tanner. We did the same run I did last week with a slight variation: Horse trails at Padden, lake loop of Padden, then down to Bench and Happy Trails and back home. 2:10:26. I finished feeling only slightly more tired than a standard 10-12 miler. Progress!
|
| Brooks Ghost 6 (B) Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - 5 easy on the Urb. I saw Deroche this morning and the therapy on my hips/groin/hip flexor is coming along. My body is healing. Amazing how much a professional can help -- I've been just living with the pain for over a year now.
PM - 8.5 easy with Quimby and Tanner. Short Whatcom loop.
|
| Asics Electro 33 Miles: 5.00 | Saucony Ride 8 Miles: 8.50 |
|
| 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 | 2.00 | 12.00 |
| Showed up at the WWU track for mile pace day to find a guy who looked an awful lot like Chris Derrick smashing a series of sub-60 quarters. I can't be sure who it was, but the guy was fast.
For my own workout, I did 4x200m, 6x400m at mile pace w/ 2:1 timed active recoveries. Times were: 32, 33, 32, 33, 67, 67, 67, 66, 67, 67. My legs felt heavy and I couldn't break out of the 67 groove. Perhaps the higher volume week put some garbage in my legs? Or maybe it was too close to my long run. Either way it was frustrating, but I'm practicing patience and just letting my body do what it can. There's plenty of time still for improvement.
Update: Turns out it was Chris Derrick, apparently he's in town. Cool sharing the track with him.
|
| LunaRacer 3 Miles: 8.00 | Mizuno Ekiden 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles easy on the Urb.
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 6.00 | 0.00 | 12.50 |
| I drove down to Ilwaco, WA late last night to join my family for some salmon fishing. I managed to get a couple hours of sleep, fished all day, then broke out for this run. I headed out of Ft. Canby state park and took a trail up towards Long Beach. I used my Garmin for splits and ran 6x1 cruise miles @ tempo pace with 1:00 rests (counted in my head since the Garmin doesn't have a split timer). The path was very twisty/turny with small rolling hills -- not ideal for fast times. I felt great and managed to hit the splits I was looking for: 5:17 for the first, with the rest at 5:20.
Ran a slow cooldown back to the campsite.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. We got done fishing early today and I drove back to Bellingham. I'm wiped out. Decided I can make this a down week and get some 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM - Work loop (3.25)
PM - 7.5 around Padden.
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - I drove down to Seattle to run with Dylan. Tanner came with us. Ran to the Arboretum and UW campus and back. Nice day and good company.
PM - Work loop (3.25)
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 Miles: 12.75 |
|
| 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 | | 6.50 | 0.00 | 0.00 | 2.00 | 8.50 |
| Mile pace day at the WWU track. Warmed up 3 miles, did some drills and a couple strides and I was ready to go. I saw Chris Derrick doing his 400s in lane 3 last week, and I have no idea why it never dawned on me to do that. Wider turns means less stress on my groin. So I did them in lane 3 and it was so much better.
Last week I averaged 67.5 and was planning to do my first 4 at that pace and see if I could crank it down from there. But I started in 66.3 and felt great. So I continued and I averaged 66.5 on the first 6 and still felt peppy. I upped the pace on the last 2 for 65.1 and 65.2 and finished feeling like I had more in the tank. Finally. My speed is coming around.
Ran straight home for an easy 1.5 mile cooldown.
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| Brooks Ghost 6 (B) Miles: 4.50 | Mizuno Ekiden 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 | | 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM - 1:25:30 on Boulevard, Happy Trails, and the Urb with Tanner.
PM - Work loop.
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 10.75 | 0.00 | 6.00 | 0.00 | 16.75 |
| AM - Work loop.
PM - 3 mile tempo (3:00 rest), 3x cruise mile (1:00 rest).
I ran 16:03 (5:18, 5:23, 5:22 including 180), 5:22, 5:24, 5:17.
I feel asleep a little on miles 4 and 5, but otherwise this was a solid workout.
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| LunaRacer 3 Miles: 13.50 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 2:01:xx with Tanner. Connector loop, we ran to Padden up to Galbraith and down through Whatcom Falls. This run was absolutely terrible start to finish. I am quite fatigued from yesterday and cut the run down to 16 miles from the targeted 18.
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| Brooks Ghost 6 (B) 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. We're in New Orleans house hunting and my time for running has been limited. Got my first taste of treadmill running in the hotel.
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| Saucony Ride 8 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. 1:29:50 total time.
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| Brooks Ghost 6 (B) 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 | | 9.75 | 0.00 | 0.00 | 2.00 | 11.75 |
| AM - Work loop
PM - 8x400m on the track. Tanner helped on the final 200m of each one. 2:00 rests.
65.7, 65.7, 66.8, 65.7, 64.4, 65.7, 64.4, 64.4
I've been seeing nice improvements in this workout. I'm happy to see the 64s again, and I hope this will translate into faster paces all around.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 4.00 | Saucony Ride 8 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 | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM - Work loop.
PM - 14 miles with Tanner in the Chuckanuts. We ran Salal to Chuckanut Ridge to Huckleberry and back. Parked at the Vet. 1:46 on the watch for me.
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| Brooks Ghost 6 (B) Miles: 14.00 | 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 | | 10.00 | 0.00 | 0.00 | 3.73 | 13.73 |
| AM - Work loop (3.25)
PM - 6x1000m on the track. I started sluggish and felt tired from the week's work so far, but realized I wasn't feeling too bad after #2 and figured I'd better give it a better shot.
3:05, 3:07, 3:04, 3:02, 3:00, 3:00
Glad I didn't pack it in like I was thinking about after that 3:07.
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| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 6.00 | Saucony Ride 8 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. Spending the weekend in Idaho and got a nice slow recovery run in around Lake Coeur d'Alene. 7:40 average.
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| Brooks Ghost 6 (B) 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 | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| I got behind on my log and don't remember exactly what I did. Total was around 50. No workouts this week, just recovery. I was lazy though, my target was 80 miles.
|
| Brooks Ghost 6 (B) Miles: 20.00 | Hoka Stinson Miles: 10.00 | Saucony Ride 8 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 |
| Tanner and I have been talking about running Skyline Divide by Mt. Baker for months now, and this was our last chance. Do or die. We did despite overcast skies and rain. It was stunning anyway.
After driving to the trailhead (elev 4300 ft) the trail immediately climbs to 5800 ft on the steepest switchbacks I've ever seen. In places it made more sense to walk. The climb was worth it as the ridge opens up to some dramatic scenery of Baker and the surrounding hills. We got lost at one point, but the trail was amazing and I wish I had spent more time up here.
Google images of Skyline Divide:
https://www.google.com/search?q=skyline+divide&biw=1457&bih=975&source=lnms&tbm=isch&sa=X&ved=0CAYQ_AUoAWoVChMIyZO58efgxwIV1ICSCh1eLgpx
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| Saucony Ride 8 Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 1:18:30 up to campus, down Boulevard, and fiddling around in Happy Trails. 11 total.
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| Brooks Ghost 6 (B) 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 | 6.00 | 0.00 | 13.00 |
| Tempo day: 6 mile ladder with 3 mile, 2 mile, 1 mile (1:00 rests per mile). Tanner helped out on a few sections. I felt sluggish on the warm up but GREAT during the workout.
15:42 (5:14s throughout), 10:28 (5:15, 5:13), 5:10
The target was to go a few seconds per mile faster than HM pace. I'm very pleased with this workout and how good I felt.
Finished with 2x200m in 32.6, 32.8.
| |
|
| Night Sleep Time: 0.00 | Nap 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 (3.25)
PM - Urb. Slow. My body hurts from yesterday. Estimating 8:00 pace, no watch.
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Work loop (3.25)
PM - 10 miles with Tim. The guy always puts on a strong pace, average of 6:55.
|
| Brooks Ghost 6 (B) Miles: 10.00 | 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 | | 10.25 | 0.00 | 0.00 | 3.00 | 13.25 |
| AM - Work loop (3.25)
PM - Another solid workout on the track. Things are starting to click. 6x800m @ 5k pace w/ 2:20 rests.
2:26.1, 2:25.1, 2:25.1, 2:23.8, 2:23.5, 2:22.8
Controlled and smooth. My hips are acting up again and that worries me. I'm great as long as I'm running fast, but post-run I'm hobbling around.
|
| Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 4.50 | Saucony Ride 8 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - Work loop (3.25)
PM - 8 miles easy, campus to Boulevard to Urb.
|
| Hoka Stinson Miles: 3.25 | Saucony Ride 8 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 | | 5.50 | 0.00 | 6.00 | 0.00 | 11.50 |
| 3x3200m @ tempo on the WWU track, 2:00 rests. Tanner ran the last mile of each with me. The wind was rough, 15-20mph steady and gusts much higher. I hoped to match last week's pace, but adjusted it to 5:20 instead.
I went 10:39 (5:20, 5:19), 10:39 (5:20, 5:19), 10:40 (5:23, 5:17)
I'm happy to have this done with as the wind was awful. I felt beat up by the end.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 4 easy on Boulevard
PM - Moved out of Bellingham, on my way to New Orleans. 8 miles easy from my parents'. 60:31.
|
| Saucony Ride 8 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 | | 7.00 | 0.00 | 0.00 | 3.10 | 10.10 |
| 5k pace workout at Chief Joe middle school. I wanted to go to my favorite Tri-cities track and Richland High, but I got out too late and the football game was going on.
Aside from starting the first one at tempo pace, the workout went great. 5x1k with 3:00 rests. 3:03, 3:00, 3:00, 3:01, 2:59. I felt smooth and in control. I think that's the first time under 3:00 this season.
|
| Mizuno Ekiden Miles: 5.00 | Saucony Ride 8 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 easy up Hobble Creek Canyon.
|
| Saucony Ride 8 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling. The hotel didn't have the treadmill it advertised, and I didn't feel safe running through downtown New Orleans at night, so 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 | 2.00 | 0.00 | 10.00 |
| First day in New Orleans. I headed to the levee in Algiers after work for some tempo work. I've never run in humidity like this and decided to just dive in from the start. The goal was 6x1mile cruise miles @ 5:15 with 1:00 rests. Weather was calm, high-80s with high humidity.
I cruised the first mile in 5:11 and felt like I was doing alright. The next mile I started a little easier but crashed hard in the final quarter. 5:25. And I couldn't do any more. I was overheated. I more or less limped through a few more miles and finished dripping sweat and my shorts looking like I'd jumped in the river. Absolutely horrendous. I don't know how I'm going to train here.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the levee.
|
| Brooks Ghost 6 (B) 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 miles easy on the levee.
|
| Saucony Ride 8 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 at City Park. The wife and I headed that way for a little variety. 1 loop of the park was roughly 3 miles, and there are a couple of tracks inside for when I get brave enough for track work again.
|
| Saucony Ride 8 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the levee.
|
| Brooks Ghost 6 (B) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the levee. Gravely direction is a slower pace, 7:31 avg.
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| Saucony Ride 8 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 | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| After a week to let my body attemperate, I attempted another tempo session today. It wasn't as disastrous as last week, but it was still defeating. I know it's just the heat, but I feel like I've aged 20 years or gained 7000 ft. of altitude or gone 7 months backwards in my training. 2 weeks ago I was hitting 5:15s for tempos and 3:00 for 1k repeats. I have to keep reminding myself that.
My goal today was to run slow enough to not die. Almost made it.
I warmed up 3 on the levee and then started out. 3x2miles @ tempo w/ 2:00 rests. First 2 in 11:13 (5:41, 5:32). Not too bad. Next 2 in 11:18 (5:40, 5:38). Worse. The last 2 were into a stiff wind and I struggled. 11:39 (5:47, 5:53). I was absolutely floored by the end.
Low 80s and high humidity, it wasn't even as bad today.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy.
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| Brooks Ghost 6 (B) 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 | | 7.00 | 0.00 | 0.00 | 3.10 | 10.10 |
| Track day. I showed up at the practice track in City Park at 7am, but it still wasn't early enough to beat the heat. I had 5x1k planned and was shooting for 5:00 pace. The results were good: 3:07, 3:09, 3:07, 3:07, 3:04. 3:00 rests. I wasn't wasted by the end and felt like I could go harder. Now I have a good baseline to build off for my future workouts.
|
| Mizuno Ekiden Miles: 5.00 | Saucony Ride 8 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. We closed on our house and moved in!!! I'm so excited to be out of downtown.
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| Night Sleep Time: 0.00 | Nap 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.
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| Brooks Ghost 6 (B) Miles: 8.00 |
|
| 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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| I almost had a full workout at pace. I had 6 miles of tempo planned (3 miles, 3x1miles w/ 1:00 rest per mile). Started a little later in the evening to let things cool off, and it got to around 80 degrees with the usual humidity. First 3 were great, I went 16:02 (5:19, 5:22, 5:20), then turned around for the final 3x1 and found myself with a stiff headwind--10-15mph steady. 5:21 for the next one but then I was spent. Last two in 5:40, 5:36. I'm getting there.
I have to say the heat seems to do more than slow down my paces. I've had considerably greater muscle soreness and fatigue as well. I didn't expect that. I hydrate constantly (I feel like all I do between runs is drink water). I feel like in some senses I'm starting over from the beginning in my training.
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|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 3 miles super easy (8:00 pace)
PM - 8 miles easy, no watch.
|
| Brooks Ghost 6 (B) Miles: 8.00 | Saucony Ride 8 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 3 miles levee.
PM - 8 miles on the levee.
|
| Brooks Ghost 6 (B) 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 | | 8.00 | 0.00 | 0.00 | 3.73 | 11.73 |
| I had a solid workout at City Park that confirmed my fears that I've lost a little shape. The weather's cooled and I was finally able to go full speed in a workout. 5x1200m @ 5k pace with ~3:50 rests.
3:43, 3:42, 3:39, 3:41, 3:42
I would have liked to run a little faster, but like I say, the fitness has suffered with a few weeks of lower mileage. Happy with the workout, though. There's enough time to build on it.
|
| Mizuno Ekiden Miles: 5.50 | Saucony Ride 8 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
|
| Brooks Ghost 6 (B) Miles: 4.00 |
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 4 easy, levee.
PM - 8 easy.
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| Saucony Ride 8 Miles: 8.00 |
|
| 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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Tempo day. I was scheduled for 3x2miles, but it turned into 2 mile/2x2mile/2 mile thanks to a bathroom break in the middle. Aside from having to take a little extra rest (goal was 1:00/mile rests), I'm pleased with the workout. It was warm and humid, but I hit the times I wanted.
10:37 (5:19, 5:18), 5:23, 5:19, 10:40 (5:18, 5:22).
I was pretty beat by the end.
| |
|
| Night Sleep Time: 0.00 | Nap 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 - 4 easy
PM - 8 easy. New shoes.
|
| Brooks Ghost 6 (B) Miles: 4.00 | Ride 7 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
|
| Saucony Ride 8 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 |
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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. Erica rode along with me which made the run much more pleasant. I'm coming down with a cold so I skipped the workout.
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| Saucony Ride 8 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 miles easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2314.05 | 31.80 | 117.50 | 64.46 | 2527.81 |
|
| Hoka Stinson Miles: 265.00 | Ravenna 5 (grey) Miles: 269.00 | Asics Electro 33 Miles: 127.30 | Ravenna 5 Miles: 29.50 | NB 1400 Miles: 62.10 | Launch (Blue) Miles: 26.00 | LunaRacer 3 Miles: 214.95 | Saucony Ride Miles: 517.00 | Mizuno Ekiden Miles: 79.50 | Brooks Ghost 6 (B) Miles: 496.50 | Saucony Ride 8 Miles: 351.25 | Ride 7 Miles: 28.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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