I am one with the levee and the levee with me

Week starting Dec 26, 2021

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.

Favorite Blogs:

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to Ukraine's Armed Forces

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
66.60	0.00	0.00	1.00	67.60

Flyknit Streaks Miles: 14.00	Saucony Ride Iso (grey 3) Miles: 31.50	Saucony Ride Iso (grey 2) Miles: 26.10

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

Sun, Dec 26, 2021

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

4 easy, 7:10 avg.

Flyknit Streaks Miles: 4.00	Saucony Ride Iso (grey 3) Miles: 4.00

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

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Mon, Dec 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	1.00	10.00

10 w 8 x 45s hill sprints (I-215 overpass)

LIFTING

3 x 4 pull-ups

3 sets of 6:

Dumbbell squat: 70 lbs each

Dumbbell bench: 50 lbs each

Deadlift: 165 lbs all

Flyknit Streaks Miles: 10.00

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

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Tue, Dec 28, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 in the powder in ~8:00 pace.

Saucony Ride Iso (grey 2) Miles: 10.00

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

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Wed, Dec 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.50	0.00	0.00	0.00	17.50

AM - 8.75 run into work. 7:47 avg on a cold morning with slick footing.

PM - 8.75 home, 7:15 avg.

Saucony Ride Iso (grey 3) Miles: 17.50

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

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Thu, Dec 30, 2021

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

rest day

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

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Fri, Dec 31, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 in the snow. 7:54 avg

LIFTING

3 x 5 pullups

3 sets of 6:

Deadlift - 165 lbs

Goblet squat - 75 lb dumbbell

Dumbbell bench - 50 lbs each

Saucony Ride Iso (grey 3) Miles: 10.00

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

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Sat, Jan 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.10	0.00	0.00	0.00	16.10

Long run in the cold. 12F during the run. Layering up makes me feel sluggish. 7:35 avg.

Saucony Ride Iso (grey 2) Miles: 16.10

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
66.60	0.00	0.00	1.00	67.60

Flyknit Streaks Miles: 14.00	Saucony Ride Iso (grey 3) Miles: 31.50	Saucony Ride Iso (grey 2) Miles: 26.10

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

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