I am one with the levee and the levee with me

Week starting Jul 05, 2015

15% off for Fast Running Blog members at St. George Running Center!

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:	0.00	Month:	0.00	Year:	35.40
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:						278.70
Ride 15 X2 Lifetime Miles:						53.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
71.25	0.00	4.00	1.50	76.75

Hoka Stinson Miles: 9.75	Saucony Ride 8 Miles: 41.00	LunaRacer 3 Miles: 18.00	Brooks Ghost 6 (B) Miles: 5.00	Mizuno Ekiden Miles: 3.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	0.00	0.00	13.25

AM - 10 easy with Tanner and Juan. Urb with Happy Trails.

PM - Work loop (3.25).

Hoka Stinson Miles: 3.25	Saucony Ride 8 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jul 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	4.00	0.00	13.25

AM - 4x cruise mile at Padden. It took my awhile to get settled into the pace. Calves are still a little angry from the half, and my right hip flexor/everything-else-in-that-area was giving me some grief. I finally caved and made an appointment with the chiro. My first quarter mile of the workout was way off pace (90 s), but then I settled in and did some work. 5:35, 5:19 (2:35 first half), 5:24, 5:23).

PM - Work loop (3.25).

LunaRacer 3 Miles: 10.00	Hoka Stinson Miles: 3.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jul 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	0.00	0.00	8.25

AM - Work loop (3.25).

PM - Snuck in 5 miles before heading out to Lake Crescent to meet my wife and her family for some camping.

Brooks Ghost 6 (B) Miles: 5.00	Hoka Stinson Miles: 3.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jul 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

13 easy at Lake Crescent. I hunted around for trails and finally found one in the last few miles of the run. Mostly on the roads for this one.

Saucony Ride 8 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jul 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

2:09:13 long run down the Spruce Railroad Trail at Lake Crescent. Gorgeous morning and a pretty run.

Saucony Ride 8 Miles: 18.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Jul 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	1.50	11.00

Mile speed day. I warmed up to the track and added in an Arboretum loop for some extra mileage. 4.5 mile warmup. I did my drills and strides and then 2x200, 4x400, 2x200 with 2:1 time rests.

33, 33, 65.5, 66.0, 67.0, 66.0, 32, 32

It felt great to roll through this short workout. I feel pretty slow right now, and I need a few of these shorter reps to teach my legs to run fast again.

Turf mile and then a short cool down home.

I'd wanted more mileage this week, but time was an issue. Next week could be more of the same.

LunaRacer 3 Miles: 8.00	Mizuno Ekiden Miles: 3.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
71.25	0.00	4.00	1.50	76.75

Hoka Stinson Miles: 9.75	Saucony Ride 8 Miles: 41.00	LunaRacer 3 Miles: 18.00	Brooks Ghost 6 (B) Miles: 5.00	Mizuno Ekiden Miles: 3.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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