| 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 | | 55.31 | 0.00 | 3.69 | 2.50 | 61.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - Easy 4 miler down the State Street stretch. Beautiful morning. PM - Added an easy 7 this evening. I headed out around 7:00 pace, but came back a little quicker. |
| 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 | | 11.00 | 0.00 | 0.00 | 2.50 | 13.50 |
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AM - Sasha called me up last night and invited me to do some quarters with him this morning. He wanted to do them in 69-70 seconds, which is close to my goal 3k pace, so I figured I could make a good 3k workout of it. We did 5 together with about 1:30 - 1:50 rests between in 70, 70, 69, 69, 69. I did a 6th with the same rest in 70. Then I took 2:00 rest and did the last 4 with 1:00 rest and tried to hit consistent 70s. #7 and 8 were okay, (70.2, 70.2), but 9 and 10 became difficult (71.1, 70.8). I think 2 more were possible, but I didn't want to totally kill myself. Doing this on the trail in flats felt much gentler than on the track, although Sasha mentioned afterwards that quarters on the trail tend to be slower than the track. At least distance-wise, a 70 second 440 yards on the trail would be about .4 seconds longer than a 400m on the track. But the trail may add a little time in addition to that. I don't know. It would be cool if that is true. Anyway, I'm pleased with the workout. I think I get so used to tempo and 5k pace that breaking into the faster paces is a good idea. I felt a little sluggish, and the rapid burn from the faster paces feels rather foreign at the moment. I was thinking about my training in high school, and it's interesting that due to all the short, fast-pace workouts, I developed my top-end speed better than I have now. But now, because I do a lot more miles and tempo runs and mile repeats and such, my aerobic capacity is much higher and I can maintain faster paces much longer than ever in high school. My 400m pr (55.3) was in a 4x400 relay in high school, after I'd run the 1600m and 800m that day. I think fresh I'd have been low 54s. I don't know if I could do that today. My 1600m pr has only improved 4 seconds since then, while my 5k has dropped over a minute, if you count the altitude conversion. Last season I never got around to doing any pure speed workouts, and I'm thinking that a few of those would go a long ways to bring my times down more. Anyway, just thinking out loud. It was a fun morning. PM - Added an easy 3 tonight. |
| 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 |
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AM - Easy 3 this morning before work. Yeah, work. Student life is wonderful. PM - Added an easy 7. |
| 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 |
| AM - 7 easy miles. PM - 3 more easy miles. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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AM - 3 easy miles this morning. I am extremely sore from playing football with my family yesterday. I guess I can count it as a good number of strides. I'm debating on what to do tomorrow for my workout - add to the soreness with a speed workout or relax with a tempo run or mile repeats? I've got 3 or 4 more workouts before the first race.... I'm leaning more towards the speed right now. PM - I was with family til late, so I skipped this run. I figured I've got a good number of miles for the week, it might do my legs good to skip this one. Maybe I'm just rationalizing, but the rest and relaxation was appreciated. |
| 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 | | 10.31 | 0.00 | 3.69 | 0.00 | 14.00 |
| 1st run - I was feeling a little twinge in the right calf, this time, and opted for the tempo run. I ran the same tempo as last week, this time covering the same distance in 20:04. Four seconds slower than last week, but I didn't hammer the last mile like last week. I warmed up 2 miles and jumped into the tempo. The first quarter rolled by in 79 seconds and I felt great, I thought maybe I was about to have a breakthrough run. The mile went by in 5:21, and it felt incredibly good. After the first mile, though, I slowed to 5:30 pace and maintained it through the rest of the run. I reached the turnaround in 13:37 and 3 miles in 16:21. I sprinted a little in the final 10 seconds to test my speed, was pleased to find that it was there, and stopped the clock at 20:04. It's interesting to me that the first mile felt so comfortable for the first mile, but it didn't stay that way. It just felt uncomfortable after awhile. Not painful, just uncomfortable. Here are the splits: 1 mile: 5:21 2 mile: 10:51 (5:31) 2.5: 13:37 (2:46, turnaround) 3: 16:21 (2:44) 3.5: 19:06 (2:45) 3.69 20:04 (:58, 5:09 pace) Avg pace: 5:26.29 2nd run: Added an easy 7 late tonight. |
| 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 | | 55.31 | 0.00 | 3.69 | 2.50 | 61.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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