| 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 | | 73.60 | 0.00 | 4.00 | 2.48 | 80.08 |
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| Brooks Ghost 6 Miles: 12.00 | Launch Miles: 11.00 | Ravenna Miles: 6.00 | NB 1400 Miles: 5.00 | Launch (Blue) Miles: 19.60 | Hoka Stinson Miles: 4.00 | LunaRacer 3 Miles: 12.50 | Ravenna 5 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb. It snowed a bit last night, so Keith and I decided our time might be better spent on the flat of the Urb rather than climing in the Chuckanuts. 1:30:15.
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| Brooks Ghost 6 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 |
| 11 miles around Padden. This was one of my least favorite runs I've ever done. Normally I like running in the snow, but we got about 8 inches yesterday, and it's all melting today. Add on top of that a constant rain, and I ended up soaked from head to foot between the slush and rain. Makes me miss the Utah snow.
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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 | 2.48 | 10.98 |
| Track session. The WWU coaches were so kind as to shovel the first couple lanes on the track, and I took advantage this afternoon.
4x200m w/ 200m jog
34, 33, 32, 32
6x400m w/ 400m jog
67, 66, 66, 66, 66, 67
4x200 w/ 200m jog
33, 33, 32, 32.
I didn't feel great and was hoping to run these just a touch faster, but this felt difficult as it was. I didn't get much sleep last night, and have been eating garbage, so that likely had some play into it. But, in the end, it was roughly equal to my mile pace from last weekend, and that was the goal.
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| Ravenna Miles: 6.00 | NB 1400 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. Midnight run due to school, and it was slow going from all the downed trees, remaining snow, and mud pits.
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| Launch (Blue) 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 | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM - 4 easy on the Urb.
PM - Added an easy loop around Padden.
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| Hoka Stinson Miles: 4.00 | Launch (Blue) Miles: 9.60 |
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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 | 4.00 | 0.00 | 12.50 |
| 4 mile tempo on the Urb. The trails are finally coming back into shape with most of the snow melted and things drying out. There was one tree I had to dodge around on the second half of the second mile, but this was a minor inconvenience compared to having beautiful weather and keeping dry feet through the entire run.
I ran a full warmup, 4 miles including strides and drills. Then there was nothing to do but get going. The goal was to average 5:20s for the tempo. Splits were as follows:
5:18 (2:40, 2:38) uphill; 10:39 (5:21, 2:38, 2:42); 16:04 including 180 turn (5:25, 2:25, 2:20); 21:19 (5:15, 2:39, 2:36) downhill.
Overall, I felt great. I developed a side ache in the last half mile that made me feel what I imagine asthmatics feel, but with only half a mile to go, it wasn't a big deal.
Finished out with 4x30s fast.
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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.
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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 | | 73.60 | 0.00 | 4.00 | 2.48 | 80.08 |
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| Brooks Ghost 6 Miles: 12.00 | Launch Miles: 11.00 | Ravenna Miles: 6.00 | NB 1400 Miles: 5.00 | Launch (Blue) Miles: 19.60 | Hoka Stinson Miles: 4.00 | LunaRacer 3 Miles: 12.50 | Ravenna 5 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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