| 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 | | 97.00 | 0.00 | 4.00 | 6.60 | 107.60 |
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| Saucony Zealot Miles: 47.50 | Triumph 3 Miles: 6.00 | Boston 6 Miles: 22.00 | Streak 6 Miles: 12.00 | Peg 35s Miles: 12.00 | Mizuno Ekiden 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 steady. Met with the Power Miler group at Audobon and started with a proper old-man mile (8:21) and then dropped the pace from there. Finished in 7:03 average with the last 9 at 7:00 dropping to 6:31. Good run.
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| Saucony Zealot 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 12 recovery, 7:31 avg.
PM - 6 in 7:15.
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| Triumph 3 Miles: 6.00 | Boston 6 Miles: 12.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 7:32 avg. The weather it is a'changin'. 74/73 this morning with some rain and wind. Getting better from here.
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| Saucony Zealot Miles: 12.00 |
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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 | 4.00 | 2.50 | 12.50 |
| Mixed pace workout. 2 x 2 miles; 3 x 3:00 (3:00 rests); 4 x 300m levee sprints (slow jog back).
10:44 (5:27, 5:17)
10:43 (5:21, 5:22)
3:00 fartlek looked like ~5:00 pace on the Garmin. Levee sprints getting down to 4:30 pace.
Weather was nice. 75°F air and 73°F dew point, and overheating didn't seem to be an issue. There was a breeze out of the north (effects of Hurricane Michael), but that's the best wind direction for levee workouts as I run east-west and there's a nice wall of trees on the north side of the levee. I wanted to see paces a tick faster across the board, but with this week's volume I'm really not worried about it. It was good work all the way around.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM- 12 recovery. One of my slower runs ever at 8:15 avg.
PM - 6 easy, new shoes.
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| Saucony Zealot Miles: 12.00 | Peg 35s 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 very easy, 8:07 avg. I started down my usual route, but a couple of loose pit bulls made me decide to go the other way. One started running at me and I didn't want to find out if he was friendly or not. So I was up on the gravel part of the levee in the dark, and I guess my body didn't feel like running very fast. Had some 8:20s in the middle of the run, so I cut the distance from 12 to 10.
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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 | | 18.00 | 0.00 | 0.00 | 4.10 | 22.10 |
| AM - City Park track workout. 5 x 1000m (2:50-3:00 rests) + 4 x 400m (~2:00 rests).
3:05, 3:04, 3:02, 3:00, 2:58
67.3, 67.1, 67.8, 66.5
Finally finally finally a break in the weather! 68F + 60F dew point, and it felt sooo good. I was able to ratchet down the pace and finish the 1000s feeling like I could hit a couple more sub-3s. Mile speed is still slow, but that doesn't matter much right now.
PM - 6 recovery, 7:41 avg. This is an all-time mileage PR for the week.
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| Mizuno Ekiden Miles: 7.50 | Saucony Zealot Miles: 8.50 | Peg 35s 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 | | 97.00 | 0.00 | 4.00 | 6.60 | 107.60 |
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| Saucony Zealot Miles: 47.50 | Triumph 3 Miles: 6.00 | Boston 6 Miles: 22.00 | Streak 6 Miles: 12.00 | Peg 35s Miles: 12.00 | Mizuno Ekiden 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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