I am one with the levee and the levee with me

WWU Twilight

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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.

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Miles:This week: 1.00 Month: 1.00 Year: 1.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.300.000.006.8064.10
Launch Miles: 43.00Vapor (Red) Miles: 5.00Racer ST5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12 easy on the Urb + 8 x strides.

Launch Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.003.7014.50

AM - 6 x 1k on the track between classes. I'm pretty stoked with how this workout went. It was controlled, I felt strong, and I finished feeling what I think is the "right" amount of tired. I wasn't straining at all, but it was a tough workout. I would have liked it to be a few seconds faster per rep, but my fitness is coming along.

w/ 2min rests:

3:04.5

3:03.0

3:02.5

3:01.5

(had to take a pit stop but managed to keep the rest to the targeted 2:00)

3:02.5 (not taking an active recovery made me feel sluggish at the start)

3:00.2

Average - 3:02.4

PM - 5 miles easy. Core and lots of icing. My right arch is a bit tender. Brooks discontinued my favorite shoes, so I'm trying out some different shoes and I'm having some aches and pains popping up.  

Vapor (Red) Miles: 5.00Launch Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy through Boulevard and out the Urb. 8 x strides on the turf. I was feeling beat after yesterday and took it pretty easy. 3 days of straight sun. I'm almost getting used to it.

Launch Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 5 easy around Cornwall.

PM - 7 easy, Connelly to bench. 

Launch Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: WWU Twilight (3.1 Miles) 00:15:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.1012.10

I raced tonight in our home meet. I was trying to get out in 15:00 pace and see how long I could hold it. My 1k splits were as follows, as best I can remember: 3:01, 3:02 (6:03), 3:06 (9:09), 3:08 (12:17), 3:08 (15:25). Looks like I need a bit more work, but I'm not displeased with this result. I was gunning for something closer to 15:15, but I'll take it for now. It's amazing to me how long it takes me to get in shape after injury. Maybe I should work more on my diet.

I'm concerned with how I ran in the last 1k. I was mentally weak in my finish.

Also, interesting to note is that my breathing felt a lot better than my legs. This is a common theme in my training and I'm not sure what it means or how to change my training to capitalize on it. And by this I mean that my breathing was far less labored than my legs were telling me I should be. I never felt like I entered serious oxygen debt. But my legs were uncomfortable with the pace after 2k and it took a lot of effort not to slow more than I did. Something I'll have to think about.

Oh and I realized that I technically ran a PR. 15:25.48 over my previous 15:25.60. The old one was set at altitude, so I still consider it the better mark. 

Racer ST5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.300.000.006.8064.10
Launch Miles: 43.00Vapor (Red) Miles: 5.00Racer ST5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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