| Location: Salt Lake City,UT,United States Member Since: Dec 08, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: 13.1: 1:09:58 (2018 Des News)
26.2: 2:37:45 (2019 Mesa Phoenix) Short-Term Running Goals: Stay healthy!
2019 Running Schedule
Feb - Mesa Phoenix Marathon (AZ): 2:37:45. Lingering flu didn't help, but I still got a PR.
April - Bonneville Shoreline Trail Marathon (UT). Mostly just going to be a training run. Finally got myself into the sub-4 club last year, so I'll just have fun with it this year.
May - Stillwater Half Marathon (MN). Goal race for Spring. Looking for ~1:12.
October- Chicago Marathon (IL). We'll see where I'm at in Fall, but probably will be looking for low 2:30s. Long-Term Running Goals: Stay healthy, make improvements, maximize my potential. Personal: I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design and improve neurosurgical approaches for treating movement disorders.
Summer 2018 update: I'm lazy about copying over from Strava, so find me over there for day-to-day runs until I eventually get around to copying everything over here.
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.00 | 38.00 | 0.00 | 0.00 | 82.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles steady state (between easy and marathon), 68:21, NSL to North Bountiful 89/main loop, 500'-ish gain. Seemed like a pretty typical day, other than me feeling extremely cold at the start (despite lots of clothes), and sweating like crazy by the end. I probably need better cold gear... I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
|
18 mile "wave" workout on a treadmill. Total time of 1:52:57, alternating between 6:00 pace and a recovery pace which ever so slightly fluctuated, averaging 6:33. Started with "easy" for 1 mile, then hard for 1 mile, etc, alternating ad nauseum. Lost about 10 seconds after 10 miles when I had to restart the treadmill (it only goes up to 65 minutes, and I hit 10 in 62:46, so I restarted it here). I kept the treadmill at 0% based on the fact that I will be racing my next marathon at an average grade of -.75% at an average elevation of 1500'. The rule of thumb is that a treadmill should be at 1% to replicate flat running, so I would assume that running at 0% on a treadmill would be the same as dropping 1% per mile on actual ground, ie dropping a little less than 1000 feet over 18 miles. When entering the altitude of nearly 5000' at my gym, the nearly 1000' of drop that I had in equivalency by running at 0%, a run of this exact effort would still be roughly 2 minutes faster on an "average" 18 mile section of a course like Phoenix. Therefore, as I train for Phoenix, I am keeping my treadmill workouts at 0% rather than replicating flat at 5000'. Long explanation, but I may want to come back to re-read that later. In any case, the last 3 6:00 pace miles (14, 16, and 18) were pretty tough. I'm not sure why, but 16 seemed slightly easier than 14, while 18 seemed considerably worse than either of those. By mile 17 (recovery), I had a really hard time getting my body to feel OK, even though most of that recovery mile was done slightly slower than average (6:35 pace). I finally started to feel smooth again by about 16.8, but a little over a minute later, I had to ramp it back up to 6:00 pace. I think I could've probably survived 2 more miles of 6:33 and 6:00 if I absolutely had to, but it would've probably felt about as hard as running the finishing miles of a marathon itself, which is a level of pain and pushing myself that should probably be reserved for race day itself. With that in mind, my goal was 18 miles (although I had figured I'd be happy with 16, if necessary to cut it off there, since I'm only in week 3 of this marathon cycle), so I was extremely pleased to get through the whole thing. I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 1:28 starting at 10:30 PM (way too late... haha...) My place up Center to 89, up 89 to the diagonal with Main, up Main into Centerville, west to 200W, back to Bountiful, back west to 89, and back. Actually, this route would be a little less than 12 (more like 11.25), but I started out the run, got a couple minutes in, and realized I had an annoyingly large set of keys in my jacket pocket, so I turned around, got rid of them, and started over. Stopped at about 8 miles at a surprisingly nice McDonald's restroom and just really didn't want to finish the run, partially due to fatigue brought on by it being 11:30 PM, and partially due to tired legs after yesterday's very hard effort. Haha. Note to self: 12 miles is not a recovery run. With that in mind, tonight's run took some mental toughness, so I'm glad that I did what I did. I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles of NSL/Bountiful/Woods Cross. Had no specific aim given that I had been extremely busy with work all day and didn't run until 11:30 PM, just wanted to get in whatever I could before falling asleep on my feet. Decided to have some fun, through in some surges for no particular reason, and absolutely all out sprinted the last 200 m on a slight decline. I was wearing some new Saucony A5s that I just got in the mail earlier today and they're a bit more cushioned than I'm used to, so I felt like I was running on clouds while sprinting. Haha. Not really the most productive run fitness-wise and kind of a waste of a day, but it was a fun, and that counts for something. Logged one day off to match up the Sun-Sat week with my Mon-Sun weeks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 very easy, in the rain with Holly, the pooch, literally about 9:00 pace. Running circles at Hatch Park. Extremely boring. Logged one day off to have my Mon-Sun link line up on this page. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
|
20.25 in 2:21 total time. Hilly east bench route (at least 8 billion feet of gain, despite the underestimate that some of the guys would give for it... hah...) with tons of snow and slush, plus some snow coming down. Effort ranging from easy to slightly harder than marathon effort. With Kevin, Jake, Fritz, etc, group of 7 guys. I only ate a banana before hand, mostly because I slept in until 45 minutes before the run and didn't have a chance. I brought 2 gels, but should've had 3, so around mile 12 or 13, I was bonking a bit and told the group to take off so I could get in my own zone. I took my 2nd gel right around then and it kicked in, so after almost immediately losing a minute on the group, I caught a nice surge on 2700 east, which carried until I had to run back up 4500 south to Wasatch. Spotted the group about 2 minutes ahead on this part and apparently they picked it up on Wasatch a little bit, so I finished 3 minutes behind. Once I was in my own zone, everything was OK, but I just had a bit of a mental game of trying to hang on the group when they were running ever so slightly faster than I wanted to do. Oh, and of course, thanks Jake and Andrea for making breakfast for everyone afterwards. Logged a day off so my main weekly calendar lines up Mon-Sun.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.8 miles, 72 minutes, with 6 or so others from here starting and finishing at Highland High, looping South and East of there. Yesterday's 20.25 got logged as 20, so today's 9.8 seems fair as 10. :) Logged one day off because I log Mon-Sun weeks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.00 | 38.00 | 0.00 | 0.00 | 82.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|