| 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 | | 47.25 | 0.00 | 4.00 | 6.75 | 58.00 |
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| Launch (Blue) Miles: 19.00 | Ravenna 5 Miles: 18.00 | Hoka Stinson Miles: 7.50 |
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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 | | 5.75 | 0.00 | 4.00 | 1.75 | 11.50 |
| Track workout. The weather was awful, pouring rain for the first half and windy throughout. The wind affected me more on the faster stuff, the tempo paced work was fine. 2x3200m @ tempo, 2x800m @ 5k, 3x400 @ mile. I was supposed to do 4 400s, but I felt a tweak in my knee on the left medial side and decided it wasn't worth risking an injury. 2 min rests on everything.
Reps were as follows: 10:16, 10:17, 2:23, 2:21, 3x65.
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| Launch (Blue) 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy from campus. I went down to Seattle tonight to visit a friend in the hospital, so this was it for miles.
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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 | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| Mile speed day. 4x200, 2x800, 6x400 @ mile pace. 2:1 rests.
First 200s were rusty as usual. The first 800 didn't feel great, but my body loosened up from there. The first 4 400s were in lane 5 as the steeple guys were doing some drills, and it took a couple reps to figure it out. Once I warmed into the pace, it felt smooth, natural, and controlled.
34, 32, 33, 32
2:09, 2:09
62, 65, 63, 63, 63, 62
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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 | 0.00 | 7.50 |
| Easy loop 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles, including 4x200m strides on the track in 32, 33, 32, 32.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 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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| | Race: |
UW Ken Shannon Invite (0.932 Miles) 00:04:01, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| I'm never sure how to write up mile-ish distance races since they are over so fast. The gun goes off, a few minutes go by, and suddenly I'm finishing. No time to think.
I came oh-so-close to the desired sub-4. The race got out just a little quick for my taste, so I tried to settle down after a 30.8ish opening 200, but I settled down too much and kinda fell asleep in lap 2. 2:09 at the 800. I picked it up, passed a few guys, came through a lap to go with 2:57-8 on the clock, and thought it might be doable if only I could kick. I kicked, just not fast enough. Splits were roughly 64, 65, 64, 48. The 48 really bothers me. I'm so sure I closed faster than that... I'm guessing the clocks were lagging, luring me to think I was closer than I thought.
Regardless, I'm pleased with the race. This is a 7 second PR -- at my ripe old age I'm quite happy to still be dropping time at this distance.
I'm now knocking on the door of both my pre-season goals. One more shot at each, time to put my head down and get it done.
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| Launch (Blue) Miles: 8.00 |
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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 | | 47.25 | 0.00 | 4.00 | 6.75 | 58.00 |
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| Launch (Blue) Miles: 19.00 | Ravenna 5 Miles: 18.00 | Hoka Stinson Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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