| 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 | | 80.20 | 4.00 | 12.00 | 1.00 | 97.20 |
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| Triumph 3 Miles: 39.00 | Launch 3 (black) Miles: 10.10 | Launch 3 (Red) Miles: 24.10 | Lunaracer 3 Miles: 15.00 | Mizuno Ekiden Miles: 9.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very easy. 7:44 average. Legs feeling okay but wanted to keep this to a jog.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 1.00 | 16.10 |
| AM - 10 easy + 8 x ~200m levee hill sprints. Right hip was bugging me a bit and never totally loosened up. Also took awhile warming into the hill sprints, which has been typical lately. First 3 are pretend hill sprints.
PM - 4 easy. 7:33 avg. Soreness turned more into sciatic pain than anything. Stretched/massaged after.
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| Launch 3 (black) Miles: 4.00 | Launch 3 (Red) Miles: 12.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| AM - 8 easy (7:18 avg). Happy Mardi Gras everyone. I'll be avoiding going anywhere besides a couple runs on the levee today.
PM - 6 easy (7:22 avg). Okay I lied. We took the kids out to the Barataria Preserve to walk among the alligators and water moccasins. It was a good way to avoid the craziness of the city.
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| Launch 3 (black) Miles: 6.10 | Triumph 3 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 4.00 | 0.00 | 15.00 |
| Big workout. Warmed up 4 miles, 8 mile progression, jogged 1/2 mile then 4 x 30s fast. Jog home.
My legs are feelings a little tired from the ramp up in mileage, but this went fairly well. I don't have some of the intermediate paces ingrained in my legs, and there was some yo-yoing while I tried to find the right groove. I started at 5:15 pace, then slowed too much to about 6:00, then mostly settled into what I wanted.
5:39, 5:36, 5:36, 5:30, 5:37 (turnaround), 5:31, 5:27, 5:21
Avg = 5:32
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| Night Sleep Time: 0.00 | Nap 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 recovery in 8:01 avg. Little man didn't sleep well last night, which means I didn't sleep much either. It's a good thing babies are cute.
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| Night Sleep Time: 0.00 | Nap 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/recovery - 7:40 avg.
My registration went through for the NOLA Rock n Roll half. I'm sad this race has fallen so far recently. It wasn't that long ago that Martin Lel, Sammy Wanjiru, and Mo Farah were in the field. Still, it will be a great chance to race on a fast course. The profile is flatter than even Houston with fewer turns.
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| Launch 3 (Red) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 8.00 | 0.00 | 20.00 |
| Big workout. 3.5 mile WU; 3 x 3200m (400m/~2:00 rests); 7 miles @ 7:10; 1 x 3200m; 1 mile CD. City Park track. Warm/humid but not terrible. 65-70F with 65-68F dew points.
This was a variation on a Daniels marathon workout. Later on I'll do 2 x 3200m at the beginning and end of a 20-miler. And further down the road it'll be 2 x 3200m to start, then 6400m continuous to finish. I've never done a workout like this, so I was a little apprehensive of the late rep.
10:33 (5:16.x/5:16.x)
10:28 (5:14/5:14)
10:25 (5:12/5:13)
7 miles @ 7:10
10:24 (5:12/5:12)
It could not have gone better, and I'm thrilled with the paces. The last 3200m ended up being miles 18 & 19 of the run, and it was a totally different sensation than the first 3 reps. I felt a little more light headed, almost like I was hyperventilating. But even though it was difficult, I had no trouble maintaining pace.
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| Mizuno Ekiden Miles: 9.00 | Triumph 3 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.20 | 4.00 | 12.00 | 1.00 | 97.20 |
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| Triumph 3 Miles: 39.00 | Launch 3 (black) Miles: 10.10 | Launch 3 (Red) Miles: 24.10 | Lunaracer 3 Miles: 15.00 | Mizuno Ekiden 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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