| 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 | | 67.30 | 0.00 | 6.00 | 4.24 | 77.54 |
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| LunaRacer 3 Miles: 6.00 | Brooks Ghost 6 Miles: 10.00 | NB 1400 Miles: 11.50 | Asics DS Trainer Miles: 6.00 | Launch Miles: 16.00 | Hoka Stinson Miles: 15.00 | Ravenna 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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UW Open (1 Miles) 00:04:27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| I drove down to Seattle this morning to race the mile in the open meet. It's been awhile since I raced this distance, and I haven't exactly been banging out workouts on the track, so I've been a little uncertain what kind of mile shape I'm in. I did my usual warmup, and settled into a conservative pace at the gun. Maybe a little too conservative. I started at about 10k pace and immediately dropped to the back and had to remind myself it was a mile race. Reached the quarter in 66, jostled around a bit on the next lap or two, managed to get spiked pretty deep on my left shin, but reached the half in 2:13. 3:20-3:21 at 3/4s, and then managed to pick off a few runners in the last lap to finish in 4:27.
I'm pleased with the race. My official PR (though relatively weak) is 4:25, and I thought I might be able to dip under that. But the #1 goal was to get under 4:30 and see how things felt. The pace was shocking, although by the end I still felt strong and responsive, and kicking was easy. I think I ran very conservatively and could probably shave a few seconds off in my current fitness. This is good. My goal this season is to see how far I can get under 4:20, and this is a big step in that direction.
After the race, Pete and I headed out to the canal hill and banged out 6x48s hill repeats to add just a little more volume to the day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Padden. My spike wound is still bleeding.
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| Brooks Ghost 6 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 2.24 | 11.04 |
| 10x300m hills on Sehome + 2x300m on the track. Usual rests. 4 mile warmup including strides and drills. Averaged 63s on the repeats, ranging from 62-64s. I felt a little sore, and it took a few reps before it started to click. The track 300s felt great, although the wind was howling today and the homestretch was rather like running uphill. But 49.5 and 48.5 for those two.
Finished up with the full core routine.
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| NB 1400 Miles: 5.00 | Asics DS Trainer Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 5 easy miles on the Urb.
PM - 9 more easy miles on the Urb. 68:41. Added stomach after.
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| Launch Miles: 9.00 | Hoka Stinson Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 around Whatcom. I think it's time to retire this pair of shoes, the feel beat pretty beat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 6.00 | 0.00 | 13.50 |
| 6 x cruise miles on the Urb. 30s rest. I realized in the middle of the 3rd rep that I was supposed to take 1:00 rests, but at that point I decided to just keep going with it and see how it felt. On this particular section of the Urb, there's a nice (mostly) flat 2-mile stretch that is great for tempos and other such work. The first mile is slightly uphill, and the second is pretty flat. I felt like running the first 4 miles in series, then I ran back and forth on the last 2.
1 - 5:26 (uphill)
2 - 5:20
3 - 5:20
4 - 5:16 (downhill)
5 - 5:24 (uphill)
6 - 5:19 (downhill)
Average: 5:21
My right hip flexor felt like it fatigued prematurely, and it hampered my stride a bit from mile 3 and on. It just felt like I had to work a little harder to hit the same pace.
By the end I felt like I had pushed just a touch too hard, and I chalk that up to the hip flexor. Everything else felt fine. It's probably just tired still from the mile Sunday. I plan on taking the next few days nice and easy to give things plenty of time to recover.
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| Launch Miles: 7.00 | NB 1400 Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 super easy on the Urb. 76:15
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| Hoka Stinson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 67.30 | 0.00 | 6.00 | 4.24 | 77.54 |
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| LunaRacer 3 Miles: 6.00 | Brooks Ghost 6 Miles: 10.00 | NB 1400 Miles: 11.50 | Asics DS Trainer Miles: 6.00 | Launch Miles: 16.00 | Hoka Stinson Miles: 15.00 | Ravenna 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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