| 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 | | 78.10 | 3.00 | 5.00 | 4.50 | 90.60 |
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| Ride 9 Miles: 33.00 | Launch 3 (black) Miles: 24.00 | Launch 3 Miles: 10.00 | Lunaracer 3 Miles: 18.10 |
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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 | 3.00 | 0.00 | 0.00 | 18.00 |
| Met a local training group at Audobon Park for a long run. The pace started off very slow (~8:20) and progressed to a little bit sub-7 in the middle and the last 5 or so at 6:00. Progression runs aren't really a part of my training at this point, but I hung with them for 3 of the 5 faster miles to see how it felt. It didn't feel good. I was going to do all 5 with them, but the latter stages of these long runs have been pretty rough on me to this point. It felt like racing at some point, so I let go.
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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 | 0.00 | 9.00 |
| 9 easy. Didn't feel as beat up the day after the long run as usual.
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| Launch 3 (black) Miles: 9.00 |
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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 | | 10.50 | 0.00 | 5.00 | 0.00 | 15.50 |
| AM - 2 mile + 3 x 1 mile (1:00 rests/mile) @ threshold; 2 x 35s sprints. Conditions 77F air, 75F dew point, no wind.
10:56 (5:30, 5:26)
5:22
5:29
5:30
I felt a little off -- I've felt like I had a cold coming on the last day or so. Premature muscle fatigue in the quads and felt shaky after the run was over. Regardless, I'm not worried that the pace was slower than I wanted. The effort was good and I increased the volume by a mile.
PM - 6 easy with Rylie. The run this morning seems to have cleared away all signs of illness.
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| Launch 3 Miles: 6.00 | Lunaracer 3 Miles: 9.50 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy
PM - 6 w/ Rylie
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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 | | 6.60 | 0.00 | 0.00 | 2.00 | 8.60 |
| 2:00 on, 2:00 off fartlek. I felt rusty this morning. I was shooting for 5k pace but not sure I ever got there.
The pain in the right hip is back. Or never totally went away. It's acting more like sciatica at this point, but probably some TP ball rolling will help.
Added 5 x 15s sprints.
77F air / 75F dew point.
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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 | 0.00 | 9.00 |
| 9 easy
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| Launch 3 (black) Miles: 9.00 |
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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 | | 13.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| AM - Mile pace workout at City Park. 4 x 200m, 6 x 400m, 4 x 200m; jogging rests 1:10/2:20. 82F air / 76F dew point.
32.9, 33.1, 33.4, 33.1
67.1, 66.5, 66.7, 67.4, 65.8, 66.8
33.0, 33.1, 33.3, 33.1
I felt pretty good despite the conditions continuing to be poor. Lost focus on #4 400m, and #6 would have been 66-low, but my feet became slippery with sweat inside my spikes (I tried going sockless for a change), which made things kind of like running in sand.
PM - 4 easy
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| Launch 3 Miles: 4.00 | Launch 3 (black) 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 | | 78.10 | 3.00 | 5.00 | 4.50 | 90.60 |
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| Ride 9 Miles: 33.00 | Launch 3 (black) Miles: 24.00 | Launch 3 Miles: 10.00 | Lunaracer 3 Miles: 18.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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