| 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 | | 75.75 | 0.00 | 5.00 | 2.50 | 83.25 |
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| Saucony Ride Miles: 35.00 | Brooks Ghost 6 (B) Miles: 10.00 | Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 5.00 | Mizuno Ekiden Miles: 5.00 | Ravenna 5 (grey) Miles: 13.00 | LunaRacer 3 Miles: 12.00 |
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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 | | 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.
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| Night Sleep Time: 0.00 | Nap 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 | | 75.75 | 0.00 | 5.00 | 2.50 | 83.25 |
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| Saucony Ride Miles: 35.00 | Brooks Ghost 6 (B) Miles: 10.00 | Hoka Stinson Miles: 3.25 | Launch (Blue) Miles: 5.00 | Mizuno Ekiden Miles: 5.00 | Ravenna 5 (grey) Miles: 13.00 | LunaRacer 3 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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