| 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 | | 65.25 | 0.00 | 4.00 | 7.46 | 76.71 |
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| Brooks Ghost 6 Miles: 15.00 | Ravenna 5 Miles: 33.50 | Launch (Blue) Miles: 13.75 |
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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 |
| 1:50 run on Galbraith with a few buddies. It was drizzly and a little muddy, I but I thoroughly enjoyed this run. We ran up to the towers for the view and then wound our way back down. My groin has been tight on both sides, and it was complaining by the time we reached the top, but on the way down I got a new sensation in my lower abdomen. Not a good sensation... it felt like pain either in the lower stomach muscles or connective tissue, hard to say which. But it was very uncomfortable. I came home and stretched everything I could get at and rolled out my upper quads, groin, and hips.
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| Brooks Ghost 6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy down the Urb. I decided to shift my workout days back a day to let this stomach issue rest.
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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 |
| Mile pace workout. Same as last Monday - 4x200m, 1x800m, 4x400m, 4x200m. I kept a watch on the rests to keep them at exactly 1:00, 2:00, 4:00 for the respective intervals. I did this workout in my old pair of Matumbos and remembered how much I dislike the spike plate in them.
Reps went as follows:
4x200 (33.8, 33.8, 33.5, 32.8)
800m (2:12.0; 65.9,66.1 splits)
4x400 (65.1, 65.0, 65.7, 65.3)
4x200 (32.3, 32.2, 31.9, 31.8)
I felt great. My lower abdomen continues to be sore, including during the warmup and cooldown, but I didn't feel it during the workout.
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy run around Whatcom with Tanner.
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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 | | 7.75 | 0.00 | 0.00 | 3.48 | 11.23 |
| 5k workout. Same as last Wednesday, 4x(8-4-2) w/ 60s, 30s, 30s rests. Pete and Casey met up with me, it was nice to have a couple buddies for a change. Reps went as follows:
2:26.5, 72, 35
2:25.1, 72, 35
2:23.7, 71.8, 35
2:22.0, 69.0, 34
Overall average of 71.5 per quarter. I felt really smooth and controlled. My fitness is definitely coming around, I never reached a point where I was in pain. It was a hard effort, but never uncomfortable, and maybe ought to start pushing a little harder.
The weather was beautiful again; sunny, warm(ish), and no wind. I ran in my old pair of Eldoret's and realized that I really love that shoe.
Cooled down with Pete and Casey and enjoyed the sun. I'm registered for the Willamette Invite now, so I'm pretty eager to race my first 5k of the season. I think the training is really starting to come together.
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| Launch (Blue) Miles: 7.75 |
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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, 2 loops around padden from my place.
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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 | | 6.50 | 0.00 | 4.00 | 1.50 | 12.00 |
| 4x1600m (60s rests) @ tempo pace, 1:30 rest, 1x1600m @ 5k pace, 4:00 rest, 2x400m @ mile pace.
I had to start this workout at 7am, and I just never felt great. I warmed up 3.5 miles, did drills and strides and just felt flat. Anyway, I went 5:16, 5:19, 5:16, 5:20, 4:52, 68, 67. It was also cold this morning, so maybe that had some effect. Anyway, I got the work done. I was a few seconds off what I wanted for the 4:52, but that's just the way it goes sometimes.
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| Launch (Blue) 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 | | 65.25 | 0.00 | 4.00 | 7.46 | 76.71 |
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| Brooks Ghost 6 Miles: 15.00 | Ravenna 5 Miles: 33.50 | Launch (Blue) Miles: 13.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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