| 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: |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 340.25 | 6.00 | 26.00 | 17.60 | 389.85 |
|
| Ride 15 Miles: 133.40 | Flyknit VFs Miles: 61.30 | Flyknit Streaks Miles: 11.00 | Saucony Ride 18 Miles: 116.95 | Adidas Evo SL Miles: 20.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 in 7:29. 35F and drizzly... so much fun.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 4.00 | 0.00 | 12.10 |
| Warmup, 4x30s fast, then 4 x cruise mile in 5:51, 5:52, 5:54, 5:46.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 around Farmington. 7:52 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4 recovery. 8:07 avg.
| |
|
| Night Sleep 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 very easy 8:03.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 4.00 | 0.50 | 8.90 |
| Cruise miles. Warmed up 2ish to the Farmington HS track, then 4x200 and 4x1600m
37, 37, 36, 36
5:48, 5:52, 5:49, 5:47
Hips felt great. Stride felt great. Feels like I'm settling into a rhythm.
| |
|
| Night Sleep 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 7:45 avg
| |
|
| Night Sleep 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, 7:34 avg
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Weber State Indoor Mile (1 Miles) 00:05:02 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 3.30 | 12.50 |
| AM - Well the good thing about racing is you find out exactly where you stand. I figured I was in shape for 4:50-4:55 but came in a few ticks slower. I wanted to get out fairly aggressively, and came through the 1st 400 in 70. I slowed a ton to 2:27 at 800 and more or less kept that pace to the finish.
I know I was nearly completely detrained before starting this block, plus whatever impact age is starting to have, but it's still a gut check to not even break 5. Ah well. Just gotta keep chipping away and see what kind of fitness I can get to. I keep reminding myself that after my daughter was born, it took nearly a year and half to go from 20 lbs overweight to a 34 min 10k to a 1:10 half.
PM - Rounded out the day with some hill sprints. 2x30s + 6x45s
|
| Flyknit Streaks Miles: 3.00 | Ride 15 Miles: 7.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Recovery loop
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8.4 easy (7:46)
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 2.20 | 9.00 |
| New shoes! Initial impressions on the Ride 18 are excellent. Might need to swap laces for something longer though. Have to cinch it down hard to get enough lace to tie.
Hill sprints/track day
2x30s + 4x45s hills
4x400m + 4x200 track
74, 73, 72, 71, 34, 34, 35, 33
I swear there's still some speed in these legs. I'm excited to see how these short reps progress over the next few months.
|
| Flyknit Streaks Miles: 2.00 | Saucony Ride 18 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy, 7:33 avg
|
| Saucony Ride 18 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 4.00 | 0.50 | 12.00 |
| 2x2mile cruise intervals.
Warmed up, 4x30s sprints, then 11:41/11:43 on 2:00 rest. Feeling pretty good. Right hip a bit tight afterwards but not a huge deal.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Farmington loop, 7:34 avg.
|
| Saucony Ride 18 Miles: 12.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy loop, 7:41 avg
|
| Saucony Ride 18 Miles: 4.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 2.20 | 9.00 |
| Hill sprints/track hybrid day
2x30s, 4x45s hill sprints
Short jog to the track, then
4x400, 4x200
75, 74, 72, 72, 34, 34, 34, 32
Slow jog back to the start on each one. Lots of rest.
|
| Flyknit Streaks Miles: 2.00 | Ride 15 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy, 7:38 avg
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| SLC loop, 7:30 avg
|
| Saucony Ride 18 Miles: 9.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 4.00 | 0.50 | 9.30 |
| 2x2mile (11:39/11:31) then 4x30s
Puked after the second 2 mile. Never done that after a workout, and I didn't feel like I was working that hard, so it really caught me off guard.
On a positive note, I felt phenomenal. First 2 mile was cake. Second one I ratched up the pace a teeny bit on mile 2 (5:48-5:42) which confirmed my threshold pace is definitely in the high-5:40s at the moment. Threshold pace has progressed from 5:56 avg on 4x1mile a month ago where I was struggling to hang on to 5:48ish where I feel comfortable start to finish. My hope is to see it drop to ~5:30 by May.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy in 7:30
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 w/ 6 @ MP. 6:07 avg and felt comfortable and controlled.
| |
|
| Night Sleep 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
|
| Saucony Ride 18 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 | | 6.80 | 0.00 | 0.00 | 2.20 | 9.00 |
| Hills/track
Same as last week. 2x30s, 4x45s, 4x400m, 4x200m
Had a really hard time getting going. Felt sluggish, and my right hip was complaining some.
74, 75, 74, 74, 36, 34, 35, 34
|
| Flyknit Streaks Miles: 2.00 | Ride 15 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Came down with the flu on Tues. That explains why Monday didn't go too awesome. Dragged myself out the door for a miserable 6.25 mile loop. 8:24 avg.
|
| Saucony Ride 18 Miles: 6.25 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Starting to feel human again, but my body is still wrecked. 6 in 8:26 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Cautious 6.5 mile loop. I actually felt somewhat ok. 8:05 avg
|
| Saucony Ride 18 Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 1.20 | 8.10 |
| Still hacking and coughing. Started a block of hill sprints but cut it short.
2x30s, 4x45s, 2x30s
|
| Flyknit Streaks Miles: 2.00 | Ride 15 Miles: 6.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, 7:57 avg
Tested positive for strep yesterday, so started a round of antibiotics. That explains why I'm still feeling crappy.
|
| Saucony Ride 18 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, 8:01 avg
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 5.00 | 0.00 | 10.10 |
| 10 x 3:00 on/1:00 off fartlek. I had 6 x mile on the calendar but decided I needed to ease back into things a little more after all the illness. I felt pretty good, if quick to fatigue. Averaged somewhere around 5:55 for these.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy run around the neighborhood. 7:36 avg
|
| Saucony Ride 18 Miles: 4.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 2.50 | 8.80 |
| Track day. 4x200m, 4x400m, 4x200m. Roughly 2:1 rest on time.
First set: 36-37
400 set: 74-76
Last set: 37, 35, 35, 34
Achilles is acting up a little. I was a little timid, this being my first full set on the track. I think I can ratchet up the pace just a touch, but it's also clear I still have a long way to go.
| |
|
| Night Sleep 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 very easy, 8:11 avg. I lifted yesterday afternoon and am soooooooore.
|
| Saucony Ride 18 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| SLC loop. 7:57
|
| Saucony Ride 18 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 | | 5.90 | 0.00 | 5.00 | 0.00 | 10.90 |
| 5 x mile @ threshold.
5:52, 5:50, 5:48, 5:50, 5:47
Added 4 x strides (17s) as hard as I could. Right hip was complaining pretty good by that point, so it was tough. Still doing lots of PT.
|
| Night Sleep 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 on the tready
|
| Saucony Ride 18 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr cycling
Wife is in Hong Kong for a week so going to find ways to get on the bike or treadmill while she's gone.
|
| Night Sleep 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 |
| 70 min cycling
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 80 min cycling
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 on the tready
|
| Saucony Ride 18 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 with 2x3 miles at 6:10 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| New shoes. Picked up a pair of Adidas Evo SLs to check out the hype. The seemed pretty nice.
|
| Adidas Evo SL 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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy Farmington loop
|
| Saucony Ride 18 Miles: 4.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Back to the regular grind. I'm a fan of these EVOs. Might try a tempo in them later this week.
|
| Adidas Evo SL Miles: 8.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 2.50 | 8.80 |
| Track day. 4x200; 6x400; 4x200
36, 35, 36, 36
72, 74, 73, 73, 72, 72
39, 38, 39, 36
My achilles locked up pretty good after the 4s. They've been complaining but the definitely didn't do well on the track today. Otherwise I feel like my fitness is continuing to progress nicely.
| |
|
| Night Sleep 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 |
| Off. Achilles were both pretty angry. Worse on the right.
|
| Night Sleep 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, 7:33 avg. Achilles felt significantly better than yesterday. Did lots of heel drops, scraping, and massage in the last couple days.
|
| Saucony Ride 18 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 | | 340.25 | 6.00 | 26.00 | 17.60 | 389.85 |
|
| Ride 15 Miles: 133.40 | Flyknit VFs Miles: 61.30 | Flyknit Streaks Miles: 11.00 | Saucony Ride 18 Miles: 116.95 | Adidas Evo SL Miles: 20.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|