| Location: Snoqualmie,WA, Member Since: Feb 24, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments:
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2011 Boston Marathon -- 2:27 (Top 50)
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2011 Steilacoom 20k -- 1:04:57 (1st)
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2010 Indianapolis Monumental Marathon -- 2:26 (7th)
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2010 Fall City 10k -- 31:06 (1st)
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2009 Indy Mini Marathon -- 1:07:53 (7th)
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2009 WWU Invitational -- 10000m (30:58)
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2009 UW Indoor Meet -- 5000m (14:49)
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2008 Orem Turkey Run -4 miler -- 19:55 (1st)
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2008 Seafair Torchlight 8k--25:03 (3rd)
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2008 Time to Fly 5k -- 15:35 (1st)
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2008 Newport Marathon -- 2:22:47 (1st)
- Steilacoom 15M--1:18:30 (1st)
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2007 Olympic Trials -- 2:30:41 (91st)
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2007 St. George --2:18:55 (3rd)
Short-Term Running Goals:
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Feb 23 -- Ft Steilacoom 15M
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March 23 – Ft. Steilacoom 20k
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April 15 – Boston Marathon
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June 8 – Sound to Narrows 12k
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June 22 – Grandma’s Half Marathon (USATF Champs.)
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July 7 – Run of the Mill 5k
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July 27 – Torchlight 8k
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September – SJJ Half (maybe)
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October/November – Fall Marathon (maybe)
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December – Club XC Nationals
Long-Term Running Goals: Stay healthy Personal: Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.
I coach the Mount Si High School Track Team (distance)
Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11. |
|
Click to donate
to Ukraine's Armed Forces
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Brooks T5 Lifetime Miles: | 34.00 | | Ravenna Lifetime Miles: | 250.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3072.75 | 301.34 | 162.31 | 72.55 | 3608.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.02 | 0.00 | 0.00 | 0.00 | 11.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.59 | 0.00 | 0.00 | 0.00 | 3.59 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.24 | 0.00 | 0.00 | 0.00 | 13.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.50 | 6.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.74 | 0.00 | 0.00 | 0.00 | 13.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.02 | 0.00 | 0.00 | 0.00 | 11.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.09 | 0.00 | 0.00 | 0.00 | 12.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.61 | 0.00 | 4.50 | 0.00 | 9.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.76 | 0.00 | 0.00 | 0.00 | 11.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.24 | 0.00 | 0.00 | 0.00 | 12.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 5.00 | 0.00 | 10.85 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.06 | 0.00 | 0.00 | 0.00 | 12.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.04 | 0.00 | 0.00 | 0.00 | 13.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.57 | 0.00 | 0.00 | 3.00 | 9.57 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 10.53 | 0.00 | 0.00 | 14.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 3.75 | 9.91 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 6.21 | 2.00 | 0.00 | 11.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.76 | 2.00 | 3.50 | 0.00 | 9.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 12.00 | 3.00 | 0.00 | 18.00 |
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Steilicoom 15 mile race
1:20:18. 1st Place | |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.64 | 0.00 | 0.00 | 0.00 | 10.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 3.00 | 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 1.50 | 8.01 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.62 | 0.00 | 1.31 | 1.30 | 19.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.50 | 4.50 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 12.50 | 0.00 | 15.50 |
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Steilicoom 20k Race
1:05:11
1st Place | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 3.00 | 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 13.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 4.00 | 0.00 | 0.00 | 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.12 | 0.00 | 0.00 | 0.00 | 21.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.35 | 0.00 | 0.00 | 0.00 | 13.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 4.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 5.00 | 0.00 | 0.00 | 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.74 | 0.00 | 0.00 | 0.00 | 11.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.98 | 0.00 | 0.00 | 0.00 | 6.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.00 | 2.00 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 2.00 | 0.00 | 0.00 | 17.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 6.00 | 1.00 | 0.00 | 11.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.06 | 5.00 | 1.00 | 0.00 | 10.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.98 | 0.00 | 0.00 | 0.00 | 4.98 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Eugene Marathon
2:29
12th Place | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| | |
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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 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| | |
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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 |
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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 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| | |
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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 |
| | |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| | |
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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 |
| | |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| | |
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 7.50 | 0.00 | 10.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| | |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 8.00 | 0.00 | 13.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| | |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | |
|
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| | |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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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 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 1.00 | 0.00 | 8.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 |
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 4.50 | 10.00 |
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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 |
| | |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.50 | 0.00 | 11.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Torchlight 8k 25:30 | |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| | |
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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 |
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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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 2.00 | 0.00 | 12.00 |
| | |
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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 |
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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 |
| | |
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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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 2.00 | 1.00 | 10.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 2.00 | 0.00 | 11.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.50 | 0.00 | 10.00 |
| | |
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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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| | |
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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 |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Hood to Coast | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 6.00 | 0.00 | 14.00 |
| Hood to Coast | |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Injured | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.00 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 |
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
|
Super Jock and Jill Half Marathon
1:10:43
7th Place | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 6.00 | 0.00 | 0.00 | 22.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 4.00 | 0.00 | 17.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.00 | 11.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 1.00 | 0.00 | 9.00 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 1.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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|
| | Race: |
St. George Marathon (26.2 Miles) 02:18:55, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| There is something about the St. George Marathon that will always be special to me yet I can’t put a finger on it. Maybe it’s because it was my first ever marathon. Maybe it’s because of the stunning beauty that greets you at Mile 14 as you enter Snow Canyon. Maybe it’s the world-class volunteer support and flawless execution of race logistics. It’s all of those things and more. This year’s race was particularly special as I was attempting to qualify for the US Olympic Trials held in New York City on November 3. The “B†Qualifying time was 2:22:00 (5:25 pace) and the “A†time was 2:20:00 (5:20 pace). I had spent hours in the days leading up to the race pouring over last years’ splits (5:48/mile avg; 2:31 time) figuring out where I was going to pick up the 23 seconds per mile improvement I needed to qualify for the Trials. After studying the maps, my previous year’s splits and general knowledge of the course, my projected time, best case scenario, came out to be 2:20:04. Well under the “B†time of 2:22 giving me a buffer that I was mentally hoping for. That seemed too fast but those were the numbers I used on the wristband I created. While it seems tedious if not anal to micromanage splits over a 26 mile distance, it’s incredibly important when a specific time is desired and on a course as unique as St. George. Race morning temperature at Central (5,200 elevation) was 36 degrees with a 10 mph wind mostly out of the west. The skies were clear with just a sliver of the moon and billions of stars. I got off the bus at 5:45 giving me one hour to ponder, pee and freeze…and then pee again. This was really the first year I took advantage of the bonfires. The bit of wind was just enough to make standing elsewhere completely unbearable. It’s fun to gather around the bonfires in the pitch black night listening to people talk about the upcoming race. Something I learned too late this year is that the elite runners not only get their own porto-potties, but they get their own fire pits. I noticed this only after throwing my clothing bag into the U-Haul. But it did help keep me warm in the final minutes leading up to the start of the race. I exchanged pleasantries with the guys I would spend most of the next 2 hours and some minutes and then right on time, the starting horn went off at 6:45 am MDT. That first quarter mile into the early morning chill is always breathtaking. This year I decided to start with a long-sleeve technical shirt, a cap and gloves to help my body warm up. Man it was dark but I’m used to running in the dark winter morning of the Pacific Northwest so it wasn’t anything unusual. First quarter mile felt pretty slow but came in at 81 seconds. Exactly on pace. There were probably 20 or so of us in the lead pack. Me and David Danley shared the early (meaningless) lead. Mile 1 came in at 5:17. A bit faster than I wanted but not surprising given the adrenalin that comes with the start of any race. It definitely wasn’t silly fast like a 5:10 or something. Mile 2 split was 5:33 which made me wonder whether or not the first two mile markers were placed precisely. But the average of the two miles had us right on 5:25 pace. Mile 3 was 5:25. It marked the first water station as well as the first elite hydration table. I had hoped that someone would be there to hand us our bottles as they saw us come up but no such luck. I lost five or so seconds STOPPED at the table looking for my bottle. The good news is I got a good five or so ounces of electrolyte water into my system which is so critical. At the Eugene Marathon in April, I hadn’t put 5 ounces of fluid into my body until mile 7. But, next time I’ll be sure to attach something silly to my bottle to make it more easily visible. Shame on me. I quickly jumped back up with the main pack and this time stayed behind a few of the guys to draft behind them and benefit from the headwind you create when running at almost 12 mph. I still had the warmer clothes on as temperatures still felt a bit too nippy although a few of the guys had shed the warmer clothes including one guy who got rid of his plastic garbage sack that was making a ridiculous amount of noise. At Mile 4 the pack was still largely intact. The split was 5:14. It was a bit of a drop in elevation and I knew I needed to take advantage of it with the mile-8 hill at Veyo. I was just about back on 2:20 pace by Mile 4 which felt good. No problems to speak of. The first signs of daylight were in the east but temperatures were still cold. The Mile 5 split was 5:25 and it marked the next water station. It was time for some Gatorade. I grabbed two cups of it from the faithful volunteers and drank them both gone. As I’ve been able to increase the speed at which I run, I’ve learned that when grabbing a cup at the speed from a volunteer standing still, some of it spills out so it’s important to grab two cups to ensure you get enough fluid. I’ve also learned to make eye contact with the volunteer that I’m going to take the cup from so they know I’m coming. I even point right at them. While I had hoped for a faster split, I had five miles in the rear view mirror and I’m feeling great, I’m well hydrated and tolerating the cold. Mile 6 has a pretty decent downhill. I knew from my race preparation that this needed to be a fast mile to take advantage of the downhill. The split came in at 4:58…the first of what would be several sub-5-minute miles. It was fast but it needed to be. I could ill-afford to stroll through mile 6 with the daunting uphill miles of 8-12 still to come. So I was very pleased. Cumulative time was 31:52. I was 20 seconds ahead of my wristband and 38 seconds ahead of OTQ “B†pace with one more downhill mile to go before the dreaded 8-12 stretch. Mile 7 was in 5:05. Another fast mile that had to be. I shed my hat and long-sleeve shirt and threw them to my dad who was standing alongside the road as we entered the town of Veyo. This was also the second elite water station and this time my water bottle was handed to me. I drank 5-6 ounces of electrolyte water and was feeling very good about my hydration so far. Veyo is an important landmark in the race. Despite its tiny size, the town always manages to have people out cheering at 7:15 in the morning. Perhaps there are people crazier than marathoners. It also marks the end of what I consider to be Phase One of the marathon. The course has shed 787’ of elevation at this point and over the next four miles, we will have to gain 249’ feet of that right back, nearly 100’ of that coming in less than one mile. Miles 8-12, in my estimation, are where you have to be very smart about how you run and be patient or you will ruin your chances for success. I believe the race cannot be won from 8-12, but can absolutely be lost. As we started Mile 8, which is almost entirely up Veyo hill, the pack had thinned. There were really only five or so of us with David Danley still courageously out in front of us all by probably 20 yards. I had planned to give back some time to Mr. Veyo Hill and run about 5:45 up it. As a pack we reminded each other to take it easy up the hill which we did. I crested the hill having finished Mile 8 in 5:54. It was a bit slower than I planned before the race but was exactly where I wanted to be when I assessed the situation entering Veyo. While Veyo is pretty steep hill, I actually think the next three mile are harder because they give a false sense of security. They aren’t steep but their climb is steady and it’s really easy to run them too fast. Mile 9 came in at 5:45. I was aiming for 5:30 so this was the first mile I completely “missed.†However, I also was feeling very good and knew that I had run Veyo properly and that my time would come to make up for the uphill stretch. I was also able to get a good swig of Gatorade at the aid station. By Mile 10, there were basically three of us, me, Nick Scheutze and Paul Petersen in the main pack with David Danley still braving it on his own 10-20 yards ahead of us. Mile 10’s split was 5:32, very close to the 5:30 I had down from my pre-race planning. Miles 11 and 12 combined I had planned to hit in 11:05. I missed hitting my lap button at Mile 11 because I had to once again stop at the elite table to find my water bottle. I quickly recovered and rejoined Paul and Nick. When I hit the lap button on my watch at Mile 12, it read 11:22 for the two miles so I had given back 17 seconds more than I had wanted. Cumulative time at this point had reached 1:05:35. This was 35 seconds slower than Trials “B†pace and 16 seconds slower than my pre-race planning. I was slightly concerned but certainly not panicked. I knew the back half would be a negative split, I just didn’t know by how much. Mile 13 is pretty flat. I picked up the pace a bit after being off pace through the toughest stretch of the race and wound up with a 5:10 at 13. At the half way point I crossed at 1:11:25 only about 6 seconds off OTQ “B†and now slightly ahead of my wristband. With the toughest and slowest part of the race behind me, I was feeling as good as you could feel after running half a marathon. I knew my best was yet ahead. I had run the first half almost at OTQ “B†pace and didn’t kill myself doing it. But, another 13 miles is still a long way to go. Mile 14 marks the end of Phase 2 and the beginning of Phase 3. It features the most beautiful stretch of running I have ever witnessed and at about the time I first saw the sun. At Mile 14 I’m still seeing my breath and I have my gloves on. Mile 14 is a slight downhill and I checked in at 5:11. I was three seconds faster than my wristband and six seconds slower than OTQ and closing fast. Mile 15 and 16 are stunningly beautiful but brutal downhill stretches. Running the tangents on these two miles is critical unless you want to end the race having run 27 miles. You lose 450’ of elevation over these two miles. I missed the lap button on my watch at 15 because I was focused on the elite water station. Got my bottle and chugged another good dose of electrolytes in water. Threw the bottle down and bolted for two very fast miles. If remember correctly, this is where Paul and I finally reeled in David. The two combined miles came in at 9:48, way faster than the 10:20 I had planned for. My hill training was paying off as was my decision to take it easy from miles 8-12. All of the sudden I was now on pace for a 2:21 finish. But more goodness was to come. Miles 17 and 18 were blistering as well. I grabbed Gatorade at 17 and plugged along. These two miles drop another 282’ in elevation. Mile 17 comes in at 4:58 and mile 18 at 5:06. I was now one minute ahead of my wristband and nearly on OTQ “A†pace with 8 miles to go. It was at this point where I started to feel the effects of the punishing downhills. The calves were aching which was good because it meant I was pushing off on the downhills rather than braking. But the pain in my quads and calves was beginning to make me feel limited in my ability to take a full stride without compensating for the pain. This was a point where I really relied on Paul to pull me through the next mile. Mile 19 drops a modest 43’ feet in elevation and I could feel the pain and the lactic acid buildup try and slow me down. Mile 19 came in at a very respectable 5:14. I was thrilled because it was the first mile that felt like I was running 8-minute miles. Miles 20 and 21 combine for a drop of 392’ in elevation drop. I didn’t take very good advantage of it on mile 20 managing only a 5:26. I knew I had to do better. I picked it up a bunch and turned in a 4:45 for Mile 21. That was a huge mental boost because it showed I still had something left with only 5 miles to go. Paul and I had reeled in David a few miles back and Nick had left us several miles ago and was in complete control of the race. I was now 1:15 ahead of my wristband and 2:30 ahead of OTQ “B.†I was now on pace to go sub 2:20 with 5 miles to go at a cumulative 1:51:14. Mile 22 was a huge gut check. I was really hurting. Paul had pulled ahead was was still very much in reach. I knew he was probably going to beat me, but I really wanted to let him pull me through this very difficult time so I hung close. Thoughts of my intense training, my kids rooting for me at home and the people I had met virtually on the marathon chat page all helped me through this tough time. The thought of not having to pay for my trip to the Trials also helped. “A†qualifiers get all their expenses paid for by USATF. Mile 22’s split was a very hard earned 5:15. Mile 23 was just as difficult but this is where you enter the city and from here, the crowds are constant and increasing in volume. It was also the next chance I had to see my dad and brother in law. I finally shed my gloves and gave them to my cheering father. Paul was very much in charge of second place at this point but he had really helped me through a very difficult stretch for which I was grateful to concede second place. The split was again a very hard earned 5:10. I was really, really hurting. The quad and calf pain was excruciating and I still had 3 miles to go. But I was reaching the point where only disaster would keep me from NYC. My main motivation now was two things: get the “A†qualifying time and break 2:19 which would give me the fastest marathon time for any Washington runner this year. While the “B†was getting closer to a sure thing, these last two goals were far from guaranteed. There was just too much race left to think I had these in the bag. All I remember about Mile 24 is it sucked but I somehow managed a 5:09. I have no idea how. With two miles to go, I was at 2:06:48, 1:29 faster than my wristband and 3:12 below the “B†standard on pace for a sub 2:19 marathon. NYC was all but certain, but I had to fight to hold on to breaking 2:19 and not do anything stupid that would jeopardize 2:20. Nick was assured victory. Paul had locked up second and I had locked up third. I just needed to hang on and hang on is what I did. Miles 25 and 26 were 5:27 and 5:26 respectively. Acceptable. As I turned on to 300 South to complete the last quarter mile of the race I began to really appreciate my accomplishment. The thousands of onlookers were cheering. I pumped my fist and they cheered louder. I was on my way to NYC. I managed to finish the last .21 miles in 74 seconds…pretty quick despite letting off the gas pedal a bit once I knew a sub 2:19 was assured. Finishing time was 2:18:55. Miraculous. I can’t even describe how I feel even two days later as I write this. It was a personal moment like none other and my proudest athletic achievement ever. 29 months after beginning my running career anew, I was on top of my marathon world, achieving something I hadn’t thought possible just 12 months earlier when I crossed the same finish line in 2:31. A PR by 11 minutes, a course PR by 13 minutes, about 30 seconds per mile. And then to greet Paul and Nick at the end and see how happy we were for each other and the other four Trials qualifiers who followed was something I will never forget. And then to see my dad, also a marathoner, and my mother, sister and brother-in-law waiting there for me was something I simply can’t describe. They were so proud. This race was perfect in every way. The weather was sublime. Finishing temperature was around 49 degrees, a far cry from Chicago’s weather the next day…the race I was originally going to use to qualify. I am so blessed. God has blessed with a talent AND with the mental and physical toughness and determination to make that talent into something. I am so blessed. I will be back next year. I think there is room for improvement. I’ll be 35 next year when I run St. George, but I’m going to add some weightlifting and some additional tempo running during my long runs to further condition my body and take a run at the amazing time Nick put up this year. I am very grateful to the organizers of this race and particularly to the volunteers. There is no finer run marathon in America. Unfortunately, my wife and four beautiful kids couldn’t join me on Saturday. But they will be there in NYC to cheer me on as I toe the line with this country’s finest marathoners…the ones we all read about. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Well...still pretty sore. I can walk down stairs without any assistance but I'm still a few days away from running. I am going to try an elliptical in the morning. Not sure I'm coordinated enough to do it without hurting myself or my pride.
Just drinking lots of water and eating right. My coach reminded me that because my body is repairing itself, it's retaining a lot of water which is why I'm weighing a few pounds extra.
Going in for a massage in the morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, I got a fantastic massage today from my PT after spending a good 20 minutes on the eliptical. Man that thing makes me look and feel uncoordinated. I'm feeling pretty good now. I may try a four mile jog tomorrow. If not tomorrow, I should be ready on Friday. Going down stairs is becoming much easier. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Well...I ventured out this morning for a very light run. 2 miles to the PT's office, 10 minutes on the elliptical and then two more miles back. I'm definitely not 100% but it was great to get some time on my feet. I have another massage coming this afternoon and then hopefully 4-6 miles tomorrow morning before one more massage tomorrow morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Each day gets a bit easier. Drove down to the flatlands this morning to run 6 miles at about 7:20 pace. Still quite a bit slower than the normal easy run but much faster than yesterday. Speed isn't super important but it is an indicator of recovery. Quads are about 90 percent, calves are about 80 percebnt. I'm not feeling much in the way of pain just a fair amount of tightness still in the calves. I had a massage yesterday after work and iced after my run this morning.
Planning on 8-10 easy miles tomorrow and then taking Sunday off before hitting the normal routine next week. | |
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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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10 miles this morning at 7:00 pace except for the last one when I pushed it a bit. Still some tightness but no pain. I'm probably 90%. I have no idea how Logan has been able to log as many miles this week as he has. Great job.
Resting tomorrow and then shooting for 60-70 miles next week with maybe a speed workout Friday or Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. Feeling ready to hit it hard this coming week | |
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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 |
| 7:00 pace this morning. Still some residual soreness in the quads. Quads are 90% calves are 95%. Legs are still a bit sensitive to downhills. I will probably do a flat 10 miles tomorrow. | |
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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 |
| Yippee! Today was the first time I felt great running. Quads are 95% calves are 98%. For the first time since SGM, I ran at my regular 6:40 pace which felt good and pretty effortless. Very minimal tightness or soreness. I feel like I'm back in the saddle and will be ready for a speed workout Friday. I'm thinking an 18 miler will be feasible for Sunday morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Another solid workout this time on the beaches of Los Angeles. Got bored with just easy miles so I threw into the middle of my 10 miler this morning a 10x1 fartlek: 10 reps of one minute hard (5:05/pace) and one minute normal (6:20-6:30). Mile pace was 6:35s on easy miles. Just the normal tightness in the calves after a fartlek-type workout. Feeling strong. 12 easy tomorrow and then a very difficult 12-mile tempo run uphill either Friday or Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Another fabulous day of running on the beaches of Los Angeles. Ran 12 miles at 6:25 pace and then did what I should do more often...turned off my watch and ran a mile along the beach enjoying the beauty.
I feel absolutely fanastic. I am 100% recovered. No soreness or stiffness despite running my miles this morning a bit faster than normal.
Probably do a slower 8-10 miles tomorrow (~7:00 pace) in preparation for my difficult speed/hill workout on Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| After looking more closely at my weekly mileage, I decided to take today off. I was on pace for 85 miles which was WAY too much on the heels of a 20 mile week and two weeks away from another marathon. So no miles today but doing some strenthening excercises including weights. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 7.00 | 0.00 | 13.50 |
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Wow. Brutal workout this morning. Ran a threshold workout up Cougar Mountain outside of Seattle. It's a 6% continuous uphill for 3.33 miles. I then ran down at 7:00 pace and then repeated it a second time. Calves are sore but a "good" sore.
17-18 coming tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 0.00 | 0.00 | 17.00 |
| A strong 17 miler today. First part was through rolling hills in an attempt to replicate what will be a challenging Trials course. From mile 6 on it was all flat. 6:30/pace for the easy miles. Felt good despite some minor residual soreness from the Saturday hill workout. | |
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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 |
| An easy 10 this morning at an easy 6:45 pace. I must say that running from start to finish in the pitch black is already wearing on me. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.50 | 11.00 |
| Ran 7x800m intervals around the track in 2:22-2:25 with 2:00 rest between each. Gusty winds made it a bit tougher than normal but it was a good workout. It was good to get some footspeed back into the workouts. | |
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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 miles at 6:55 pace around the Stanford University campus. Looking forward to a day off Thursday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
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Fun Trials-like workout today. 4 mile warmup and then rolled right into six miles at about 5:18s, not threshold pace but faster than marathon pace. The "course" I did was a half mile loop that was .2 miles uphill (5 ft. to 62 ft. in elevation) .05 flat, .2 miles downhill followed by .05 flat. Did that six times to not only replicate the rolling hills and the need to transition frequently between ups and down, but to get used to the "lap" phenomenon of the Trials course.
Felt really good and I'm feeling more and more ready for the Trials. | |
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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 |
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Gentle 15 this morning in 32 degree weather and fog. Not a huge deal for the Utah runners but a little chilly for us Washingtonians.
After yesterday's workout my coach asked me to take it really easy on the 15-miler this morning.."7:15s" was his plea. Well, 6:45s will have to do. I honestly tried to slow down. It felt like 7:00-7:15 pace but that was probably because i ate way too much pizza last night.
Feeling really good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | |
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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 miles this morning at 7:00 pace. Last run of any significant length until Saturday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 1.00 | 0.00 | 9.00 |
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Final speed workout. 2 mile warmup followed by 5 consecutive miles, 4 @ 5:22s and 1 @ at 5:08. The 5:08 felt better than the 5:22s. Could have been the 34-degree foggy weather.
I fly out from Seattle to New York at 8am tomorrow with the wife and four kids in tow. Land at 4:10pm EDT which makes it as easy of a cross country flight as possible.
I'll run five to six miles once we get settled into our hotel tomorrow (Wednesday) evening to shake off the crapiness of such a long flight. Then Thursday is a rest day. Friday morning, my coach, Nick Scheutze and the two other qualifiers from Washington will go out for one final 5-6 mile run, around Central Park doing the same outer loop we'll do four times on Saturday. Paul, Logan and anyone else are welcome to join us.
I feel as ready as I can but in the end, I have no idea how my body will react to a second marathon in four weeks. I'm in good shape and condition, just hope my muscles last. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Landed in New York this afternoon around 4:45. Got to the hotel and ran 5.5 easy miles. Got all the cobwebs from the long flight out of my legs and feel fresh. Rest day tomorrow..at least a rest from running. There's a meeting with the mayor tomorrow evening and I have to pick up my packet and check the race hotel in the early afternoon so plenty else to do. Looking forward to the 5-6 miles in central park on Friday morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest Day. 6 miles tomorrow around central park.
I had a massage treatment today that was awesome. There are three treatments going on at once in this small hotel conference room next to the hospitality suite. I was on the middle table and to my left was Meb and to my right was Ryan Hall. Then Abdi walked in along with Ritz. It was at that point that it finally started to sink in...I'm here to run in the Olympic Trials!
On my way down to get my bib number (#44 by the way) none other than Sara Hall got on the elevator. What a dynamic running duo.
The thing that surprised me the most is how short Meb is. Ryan Hall is quite a bit shorter than I expected as well.
Planning to run with Paul and others in the morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Mile to and from the park plus 5 miles around the park. There is no question this course will be challenging and it appears now that rain is possible and strong sustained winds.
I keep reminding myself I'm here to have fun and simply do only as good as my body will allow. | |
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| | Race: |
US Olympic Marathon Trials (26.2 Miles) 02:30:41, Place overall: 90 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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I'm not even sure where to start. Maybe Mile 5.5 is the most appropriate place to start. What a tragedy. I did not know Ryan Shay but we shared a common bond, the one everyone on this blog shares. We are runners. The added bond was that we were both OTQers. Ryan had just married his wife three months ago. I learned at the Brooks party today that he and his wife were to leave this morning (Sunday) for their honeymoon. Ugh. I cannot imagine what his wife is feeling right now.
There was a fantastic tribute to him during the awards luncheon and again on NBC. There was a visible somberness at the awards banquet but the program did carry on as I'm sure Ryan would have wanted. I learned a couple of lessons today from this experience: (1) you just never know when; (2) what an honor it would be to die doing something you loved. God bless Ryan's wife and family in this extremely difficult time.
Somehow I will now attempt an race report....
This was my first race that I went into without any solid goals. I didn't want to get lapped (mission accomplished) and I didn't want to finish last (mission accomplished). Beyond that, I didn't really have a time goal or a place goal. I kinda sorta wanted to be in the 2:25-2:30 range on time. I knew going in that getting a "requalifying" time would highl unlikely given the course, the wind and the short recovery from St. George. So I had the attitude that anything 2:25-2:30 I'd be satisfied with. Place I didn't care about because it has so little to do with my performance and far more to do with the performance of others.
So the day started in earnest around 4:30am when I rolled out of bed after getting a suprisingly good night's rest. I got dressed, packed a few things into my clothes drop bag, kissed my slumbering wife goodbye and headed downstairs to grab a bagel and a bit of water.
I went up to the lobby around 5:00am and waited to load the buses. At 5:20am we rolled out to the buses and what was only 20 minutes seemed like an hour before the buses headed toward Rockefeller Center. We had police escort but it seemed for for show than anything as we still had to wait at all the stoplights. After about a 15-minute ride we arrived at Rockefeller Plaza. It was one of those times where I wished I had brought a video camera. The winds were gusting pretty hard, it was cold, but the trees were lit up with Christmas lights and it just seemed to amazing. We quickly entered Rockefeller Center and headed downstairs to a staging area with food, drinks and therapists. I saw my coach there and a couple of the Northwest runners I know as well as Paul and Logan. We were there for about an hour before it was time to head upstairs, back into the elements and begin our warmup. It was a bit too early for my liking -- 30 minutes before the gun -- but I just went along for the fun ride. When we emerged on 5th Ave it was simply awesome. The wind was still howling but it didn't seem as cold as when we got there. But most impressive were the crowds. 7:00am on a Saturday morning in NYC and the streets were packed with people. Brian Sell has quite the contingent there. Probably 75 or so Sell fans had yelow sweatshirts with his effigy on the front. I don't recall seeing any sweatshirts with mine on it. :-)
After walking around a bit trying to soak up the experience, I ran into my father in law who took a red-eye in from Spokane and landed at JFK at 6am and made it to the starting line at 7am. He flew home the same day at 5:30pm. What a trooper. Anyway, I talked to him a bit and then started my warmup in earnest. Warming up for a marathon for me is a pretty uneventful affair. Four to six strides and a few hops, skips and jumps and I'm ready to go. No sense in using prescious energy when it doesn't count.
We all lined up right at 7:30 for the 7:35 gun. It was the smallest marathon I'd ever run: 130 starters. It was also the most cramped start given the number of elites in the group crowding for position.
Gun went off at 7:05:35. Since it was on TV, I knew it would start on time.
After about four hundred meters down 50th Ave, we turned onto 6th Ave, then a hard right onto 44th Ave. The turns were a bit challenging because we were a pack of 130 runners all jockeying for position. Then we made the final turn outside of Central Park down 7th Ave and befor long, we were running down Times Square. I've been down that road many times before but never like this. It was awesome. It was still dark enough that the lights were brilliant.
About 1.25 miles into the race is when we entered Central Park, never to leave it again. The crowds again were sizeable and full of energy. At about 1.75 miles in, you cross the "finish line" the first of five times. The crowds were especially thick and loud from the point we entered the park through the finish line. It was amazing.
The first two miles were very slow: 5:35 and 5:33. Through three miles we were still one pack except for some guy who was looking for a bit of camera time. He wound up finishing after me. Mile 3 came in at 5:19 putting the pack almost back on "B" pace.
At about the 5k mark, the pace really started to pick up and smaller packs were forming with the lead guys making their first run, Mile 4 was 5:09 which was pretty fast considering it was on the uphill (west) side of the course. I settled in nicely behind 6-10 guys and let them break the wind to help ease some of the wind resistence. Mile 5 marked the turn south onto the east side of the course and the only straight and flat stretch on the course. It was also the first time I took a bottle from the special fludis station. I completed Mile 5 in 5:25 putting me and the pack I was in about 2 seconds under "B" pace and sending us into a fairly continuous downhill stretch of the course. I was feeling pretty strong at this point and was hoping that our pack could stay together for the bulk of the race.
At about the 5.75 mark, we turned right onto the 72nd Ave transverse, the only time we would run this stretch. This short loop we did once and then the larger 5-mile loop we did four times. It also has a weird jaunt off the road and then back onto it to account for 80 yards they needed to add to the course to certify it. I'm glad we only did it once. Mile 6 came in at 5:13 which was about right considering the more downhill nature of that stretch. The pack was still well intact. Miles 7, 8 and 9 are a bit of a blur. My splits were 5:27, 5:25, 5:25. This may have been where Paul passed me for good, but again it's a blur so it could have been at a different spot. The pack really started to break up at this point. Some dropping back and some picking up the pace a bit. With the wind a factor even in the densely treed park, my coach had encouraged me before the race to really stay with a pack even if it meant going a little faster than I wanted to. This would prove to be harder than I thought.
Mile 10 was mostly downhill which made my 5:20 split feel a bit slower than I had hoped but at this point I was running alone and all I really wanted to do in this race was run strong. Mile 11 marked the second time we would cross the finish line. Really the whole mile was lined with huge crowds will large vocal chords. It was awesome to see so many people out so early cheering us on. I'm sure 2004's Trials in Birmingham had nothing like this. The Mile 11 split came in at 5:29. It's a relatively flat mile until the last quarter mile which "features" the infamous uphill finish that greets the New York Marathon.
I felt really good for the first two laps which was through Mile 11. The only problem I had was that I wasn't taking in enough fluids. I felt bloated all week and probably had too much to eat Friday night. In fact, I didn't even have my customary bagel on race morning to leave room in my tummy for fluids.
Miles 12-19 were very consistent..all in the 5:33-5:35 range with one exception...Mile 15 where a small pack started to form and I was trying to keep up and dropped a 5:23 for that mile. But I couldn't hold it. While this stretch felt OK, I knew the end was nigh. I had consumed maybe 14 ounces of fluids to this point and was beginning to feel the inevitable side effects of dehydration. The nail in the coffin was at Mile 19, the next to last time I would pass by the special fluids station on the east side of the park. I grabbed my bottle and took a small sip and couldn't get my stomach to take in any more fluids with having it just slosh around. Everything I had done right at St. George I did wrong at the Trials. The problem with a marathon is you simply cannot fake hydration like you can in a 10k or even a half marathon. You simply can't cheat it and 14 ounces through 19 miles is cheating it. So even though I was still hitting respectable splits, I knew I was in trouble and I also knew I still had almost a lap and a half to go. This was a situation in which I didn't like the lap contruct of the course.
Mile 20 was the biggest downhill stretch of the east side yet I was only able to manage a 5:41 split. Yes...the lugnuts were loosing. The Mile 21 marker came a couple hundred meters before the finish line. I looked at my watch and saw 5:50. It felt like 7:50. But the cheers of the crowd were helpful, at least briefly. As I began my last lap I looked up at the Jumbotron and saw that Ryan Hall was crushing everyone. I knew the last lap was going to be lonely. But, I crossed the finish line in a high 1:56 so I was still hopeful that with even a mediocre final five miles I could beat my Eugene Marathon time of 2:29. All I needed to do was average 6:30s.
I did get a good laugh during Mile 22. As I headed north through the west side of the park, the throngs of people were running -- seemingly faster than I was -- toward me...ummm...I mean toward the finish line. My first thought was that this must be what it's like when a golfer is 10 or 12 over par and everyone is bailing to watch Tiger Woods finish on the 18th green. I actually wanted to join them, but instead, pressed on. Mile 22 -- 6:13. Felt like 8:13.
This is where wearing a watch, or at least looking at your watch, may be counter productive. If you have the strength and energy to make up for a bad split, then it's a great idea to look at your watch. But if no matter what the split says, there's nothing you can do to improve it, then maybe it's more demoralizing than helpful. Something to think about for future races.
As a side note, this race must have set a record for timing mats. We crossed mats 52 times during the 5 lap race. 52 times! I can still here the chirps in my head. All the more reason to not pay attention to my watch. All the data I over-analyze was going to be available to me after the race anyway.
Mile 23 was 6:17. I actually felt good about this because it was about the same time as the previous mile which gave me some hope that I could hold on and break 2:29. Miles 24 and 25 were probably the hardest miles I've ever run. At one point I was cresting a small hill on the east side and felt like I was going to collapse. There were a couple of points that I didn't really know where I was. Never in the race did I seriously consider dropping out. I had come too far to quit. But after passing several guys who were walking, it took everything I had to keep running and not join them.
I do remember laughing to myself about the crowd. People were yelling, "Go Sundwall...you look great." "Sundwall, dig deeper." "#44 you're in control." Clearly these weren't the "tell it how it is" New Yorkers I was familiar with. I looked like death on two jello sticks. Mile 24 came in at 6:55. Mile 25, aided by a bit of downhill came in a tad better at 6:48.
The final mile felt like the death march that it was. The crowds were really thick for the final 1.2. In some ways that helped but in other ways, I was embarrassed by how poorly I was finishing the race. It's kind of like being 80 years old and not being able to control your bladder. You just wish someone would save you further embarassment and push you and your wheelchair into traffic. Mile 26 was 7:29.
With .2 miles to go, I was at exactly 2:29. I knew my shot at beating my Eugene time were hopeless. Doing .2 miles in 17 seconds was not going to happen. So as I headed up the hill to truly thunderous crowd noise, I spotted my wife in the VIP grandstands and with about 50 feet to go, jogged (literally) over to her, gave her a kiss and then finished the last few feet of the marathon in 2:30:41. I only vaguely remember the trip from the finish line to the aid tent. I just know I had two guys helping me along and a reporter from Northwest Runner Magazine (the Seattle running magazine) interviewing me. I honestly have no idea what questions he asked me or what my answers were. I guess I'll find out next issue.
About 7 minutes later I looked at my watch which was still running. Forgot to stop it at the line. I was trying to pour fluids down me but couldn't. I got a brief massage and stretch and headed for the bus to get back to the hotel and get cleaned up before the awards luncheon. I was really cold and shivering pretty badly. I lost 9 pounds during the race or about 6% of my body weight. Not a good weight loss program.
So the first question someone is probably asking is whether or not I am disappointed. Certainly I wish I had finished stronger and with a better time, but if someone had told me 2 1/2 years ago, when I started running, that I would be the 90th fastest marathoner in America and run on the national stage in the US Olympic Marathon Trials in New York City, I would have died laughing and then asked him or her to give me some of whatever they were smoking. Two and a half years ago I wanted to run a 3:10 marathon and qualify for Boston. How could I possibly be disappointed? I ran 87 seconds slower than my Eugene Marathon effort in April on a much, much more difficult course, with worse weather conditions and no pack to run with. All this just four weeks after running the race of my life in St. George, an admitedly aided course, but probably the toughest course in America to recover from. Disappointed? No way. In fact, I'm probably hungrier now than I've ever been. And it's not a hunger for any kind of revenge. There's no revenge to be had. It's a hunger to further refine and magnify this talent I've been given.
I don't know if this means I'll be back in 2011 for the next Olympic Trials. I will be almost 39 years old then. Hard to look that far ahead. But I do feel like I have plenty to improve upon and I look forward to wherever that that takes me.
Hats off to Paul who amazes me. His St. George performance was great, but to do what he did on Saturday was amazing. Three marathons in seven weeks and hitting 2:22 on a very challenging course. The guy is an animal.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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Yes. You're reading this correctly. I ran 8 miles this morning including 2 quarters and a half mile at 5:24 pace. The rest were at 6:30s. I'm a bit befuddled. I woke up Sunday expecting to feel like I normally do after a marathon...immovable. Instead, I woke up wanting to lace up and run two more laps around Central Park.
This morning I woke up and went upstairs to the this awesome workout facility in the Grand Hyatt with a nice TV screen built into the unit and all kinds fo gadgets. It's the first time I've run on a treadmill in at least a year and probably only the third time since I started running 2 and a half years ago. I still hate it but watching Sportscenter helped.
So I started out at 7:00 pace and after 1/2 mile was bored so upped it to 6:30s. I planned on just running five but there were some highlights I hadn't seen yet so I kept going. I threw in a quarter at 5:24 pace in both the 6th and 7th miles and then ran the first half of the 8th and final mile at 5:24. There was some minor achiness in my left hammy but as I felt fine. Very light breathing. Could have easily run another 5-7 miles at 6:30 but I have business meetings later this morning that I need to get ready for.
Hard to reconcile how I can blow up the last 5 miles of a marathon and then turnaround 48 hours later and have such a solid run. The earliest I've ever run after a marathon is four days after and that is usually at 8:30 pace. It does really hammer home the point that the marathon distance is it's own animal. Those final 5-8 miles are so different. It's why I believe a marathon is three times as "hard" as a half marathon.
I'm in NY on business all week so I'm hoping to get in a couple runs in Central Park if it will warm up a bit. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 1.00 | 0.00 | 0.00 | 16.25 |
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A.M.
Man I hate the treadmill. I would have run down to Central Park and done a full loop but I had to get a 5:15am start because of early business meetings and I wasn't excited about running down 18 blocks of city streets in the dark to get to the park.
Still feel way too good for only three days after a tough marathon. 7 miles at 6:40s and four quarters at 5:24s.
I'm going to try and do some strength building exercises and some weights tonight. The family leaves for Seattle this evening so I'll be all alone. Figure I might as well focus on running stuff while we are apart.
P.M.
OK...now I know how the single and/or childless people have the time to run 120-140 mile weeks. I sent my wife and kids back to Seattle at 4pm today. Got back to my room and was lonely so I went for a run through Central Park. The only bad part was running in rush hour traffic from my hotel at 42nd and Madison up to Central Park. I actually found that dodging people was way harder than dodging cars. I also found the bus lanes to be express lanes.
Once I got to the park, I ran the Trials 5-mile loop backwards. I seriously don't remember any of the landmarks from the run on Saturday except the Museum of Art. During the race on Saturday I never saw the ballfields or reservoir. Not sure how I missed the two biggest landmarks in the race.
The run tonight did have a somber moment. I passed the boathouse where Ryan Shay fell and died. My heart skipped a beat. The boathouse was another landmark I never saw during the race and it was sad to pass by it once again.
It was nice to run around the course again. No regrets or disappointment. I did the loop in 6:30s with little effort. It was weird passing through the finishing area with no one there. Eerie silence. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| More treadmill miles. Treadmills usually mess with my left IT band and I started to notice that a bit today when doing my 2x1/2 mile marathon pace segments. So I increased the grade to 1% which seemed to help. I'm going to try and get outside tomorrow morning to do another Central Park loop for 8-10 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Hopefully my last day on the treadmill. Off to Boston tonight and then home to Seattle on Friday afternoon. Anxious to get back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Turns out it was too cold in boston to run this morning with the running gear I had in my suit case so I had one final day on the treadmill. Could only bear to do six miles. I did four on the bike as well. Almost as boring. Back to Seattle tonight. | |
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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 |
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Back in Seattle. Great to hit the beautiful backroads of the Cascade foothills. Treadmills are awful.
12 miles at a comfortable 6:30 pace including 2 miles uphill (5% grade) at 6:25s. | |
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| | 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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OK...so maybe running on the treadmill isn't so bad. The weather in Washington is starting to get normal, which means ugly. When I ran this morning at 5:15, it was 50 degrees, pouring rain and sustained winds of 25mph with gusts to 40. The storm hasn't even really gotten here yet. Depending on how things go the rest of this week, I may decided to run the USATF Northwest Regional Cross Country Championships in Seattle this weekend. I'm already ticketed to run Nationals in Ohio next month, but I haven't run a cross country race since my senior year in high school (the only year I ran cross country) so the experience will be helpful and the workout will too. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 12 miles along the waterfront of San Francisco. Just a beautiful way to start the morning. It was sad to see all the environmental booms along the shore cleaning up the oil spill mess from a few days ago. Threw in a mile's worth of strides. Regular miles were between 6:20-6:30. Probably too fast. I'll know later today. :-) | |
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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 |
| More gusty winds back home this morning. One almost knocked me over. I actually kind of like the wind when it's really gusty. Breaks up the monotony. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 2.00 | 14.00 |
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7 easy miles this morning.
Got seven more in tonight. Included 4x800m @ 2:20 with 2:30 rest between each. Felt good to move quickly again. | |
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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 |
| Easy 12 this evening. Rest day tomorrow ahead of the USATF Regional Cross Country Championships here in Seattle on Sunday. | |
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| | Race: |
USATF NW Regional CC Championships (4.97 Miles) 00:26:20, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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Ran in the USATF NW Regional Cross Country Championships this morning in Seattle. Same exact weather as for the Trials minus the wind. Overcast and low 40s. It was my first cross country race since the Kinney Western Regional Cross Country Cahmpionships in December 1990...my senior year in high school.
I finished 5th. If I had used spikes, I would have probably gotten fourth. It was four laps around a 2k course which was rain-soaked and very muddy. I had major traction issues around the corners which really hampered my efforts to jump into fourth place. Guess I better get some spikes for Nationals next month.
It was great to be running off road again. | |
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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 |
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Tried running in the AM but my hamstring disagreed. First time a hammy has held me up although I did feel it a bit toward the end of the Trials and at the end of my XC meet on Sunday.
It was still tight in the evening but I was able to trudge through the 36-degree rain. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| So one of the "fun" things about running in Seattle in the winter is that our latitude is such that our daylight ours are not many. Sunrise this morning was 7:22am and sunset was 4:27. On a cloudy evening, which is the norm, things get dark really quickly. Anyway, I somehow forgot this simple fact this evening. I had in my brain that dark meant late and was quickly reminded by the rush of traffic that it was anything but late. I almost always run in the morning except this week has been weird schedule wise. I survived but I need to find a different running route for the times when I run in the evening or I will be road kill. | |
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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 |
| Easy 10 miles in cold weather. 29 degrees. I know that's mild in Utah but it's a cold morning in Washington. At least I got to wait until daylight to run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
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Woke up this morning in Silverton, Idaho which is about 13 miles west of the Montana border. It was 14 degrees outside. So I waited until 11am to do my workout and it was a balmy 25 degrees.
3M warmup
5x1200m
3:42
3:47
3:47
3:50
3:50
I was supposed to do them in 3:45s. Didn't happen. It took everything I had to get the times I did and it should have been much easier than that. I don't know how much can be attributed to the cold weather. My left hamstring is causing me enough problems that I can't get a full stride from that leg.
I'm starting to wonder if my body is asking for a break. I've been running for 32 months and the longest break I've taken has been three days...the three days after the St. George Marathon. Other than that, it's been a day off every three or four weeks. | |
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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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Took yesterday off which felt good although I wanted to run off some of those extra Thanksgiving calories.
Woke up this morning itching to run. Ran 10 miles (6:30/pace) up to Kellogg, Idaho where I met the family for breakfast. Ran along a very quiet and beautiful bike path that goes from Idaho all the way to within three miles of my house in Western Washington.
Temperature was a balmy 22 degrees but it didn't get to me this morning. Left hammy is still a bit tight but seemed to loosen up a bit mid way through. | |
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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 |
| Ran tonight mostly to clear my head of a screamig headache and relieve some sinus pressure. My chest was really tight making for a less than comfortable run. | |
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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 |
| A cold, snowy, soggy, rainy late-evening run. Still trying to get over a minor cold that brings with it some chest tightness. Fortunately breathing isn't all that important on easy runs. | |
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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 |
| Amazing. I ran under clear skies. No rain. No clouds. No snow. | |
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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 |
| I did something for the first time tonight. I took my Garmin along with me but never looked at it during my run. I just went out and ran at a comfortable pace without the mile-by-mile check in I always do. I still had it beep at me every mile so I knew when to stop, but didn't check the watch each mile for pace. It ended up being 6:50s which felt very comfortable. I may do this more often. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
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I had my first good workout in probably a month tonight. I was supposed to do it in the University of Washington's indoor facility but the football team was having a late practice in preparation for getting killed by Hawaii on Saturday. So my coach and I met on the outdoor track inside the football stadium. One end of the stadium is completely open so it got pretty cold and it was very dark. But one my eyes adjusted it wasnt a problem.
The workout was a 2.5 mile warmup, a 68 second 1/4, followed by 2M at 5:00 pace each. Then I jogged at 7:00 pace for 15 minutes followed by 2x1M at 4:50 pace with a 3-minute jog between the two. I hit the first two miles at 9:56 after a first lap that was way to fast. On the 2x1s I hit 4:50 both times so I was pretty pleased especially since no one else from the team was there to run with and pull me along. I haven't done a speed workout with another set of guys since summer. I miss that. It's harder to do them alone. | |
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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 |
| Another easy 10 miles this afternoon. It was a crisp 36 degrees but mostly sunny. It was my first run in daylight all week. It felt nice. I also didn't look at my watch the whole time either. I kind of like that. 6:45s. | |
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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 |
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15 miles at 6:40 pace. Got an early start this morning. It was 32 degrees and light snow flurries at 6:15 when I got started. We're expecting more snow later today so I wanted to get the run in before traction became an issue.
Only looked at the watch once. I've found that this not only makes the run go quicker but it also allows me to think about other things than worrying about hitting certain times. It turns out I hit those times anyway.
Rest day tomorrow. | |
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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 |
| Amid torrential downpours, 50mph winds and a balmy temperature of 62 degrees, I ran this evening. Many of the roads I normally run were flooded so I had to improvise. Very weird weather. Sunday it was a blizzard with 12-16 inches of snow with drifts upwards of three feet and wind chills around 10 degrees. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 2.75 | 1.00 | 9.00 |
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Final speed workout before Nationals on Saturday in Ohio. The workout was supposed to be 3M@5:08, one minute rest and then roll into 1M hard. Well around lap 9 it was clear, that for the first time ever, I was not going to complete a speed workout without having to...um...use the facilities. The only question was whether or not I could make it to the one-minute rest point between my 3 miles and my one mile. There are certain things you can't "gut out" or "will" your way to. I discovered one of those. So with one lap to go in the 3M portion I stopped and took care of business. I finished lap 3 at 3:50 so I was on pace and would have hit my pslit had nature not had other plans.
About 90 seconds later I was back at work and finished my last mile in 4:55.
I was pretty pleased considering the winds were still sustained at 25-30 mph and gusts in the 50s. The temperature was 52 degrees so another incredibly balmy day ahead. As for the winds, I was on a track so I tried to benefit from the tailwind when I could but I'm a believer that a tailwind never compensates for an equivilent headwind. I'm sure Sasha has a formula for that. | |
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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 miles easy along the Samammish River trail. Perfect weather...mid 40s and partly sunny. I continue to have some trouble getting full breathing capcity out of my lungs. I feel like I'm only getting 85% capacity. I had asthma as a kid but kicked that in my early teens. However, every once in a while, particularly after a cold, I get a few weeks of this restricted breathing. No wheezing but just not able to take the deep, full breath. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy shake out run after a LONG flight from Seattle through Houston to Columbus Ohio. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 around the full Nats course. Very sloppy and snowy. Ohio is as flat as can be. Kind of ugly too. | |
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| | Race: |
USATF National Club CC Championships (6.25 Miles) 00:34:13, Place overall: 97 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.25 | 0.00 | 6.25 |
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So this was my second cross country race in 17 years. Now I remember why I enjoyed cross country so much more than track in high school. Too bad I only had one year of CC in high school.
We previewed the course Friday and it was covered with 2-3 inches of snow which had been packed down by hundreds of other runners who had previewed the course earlier in the morning. But the temperature warmed and it rained all night long.
When we arrived this afternoon at around 12:30 the course was a disaster. It was windy, 35 degrees and threatening to rain. The Men's Open race was the last of four races and the frozen tundra of Friday was the sloppiest, muddiest thing I had ever seen. Pigs would have thought it too messy. Fortunately I bought a pair of spikes and put some 1/ 2 inchers in for good measure.
The course was two full laps around Voice of America Park in West Chester, Ohio plus a third lap that was slightly shorter. The start and the finish were slightly uphill, although uphill in Ohio is basically flat.
We warmed up as a team which is something I really enjoyed and missed from my high school CC days. An easy three miles was plenty. I joked with the rest of the guys that we marathoners aren't used to such a lengthy warmup. I felt pretty good during the warmups and the strides felt fine as well. But, I was a bit nervous. It had been so long since I ran CC in high school that I had forgotten a lot of the strategy that made it so much fun. Plus, every other guy on my team had run collegiate cross country, most of them for the University of Washington. So I was an old rookie.
One big difference from high school was that we had nearly 500 runners who started the race. The start must have looked like a scene out of Braveheart when the gun went off. Another first was that I didn't even wear my watch so I have no idea what any of my splits were. Time is irrelevant in cross country so it seemed pointless to wear a watch. With all the mud, I wouldn't have been able to see it anyway. Plus, I wanted to run off of feel.
By race time, it had warmed up, the wind had died to just a light breeze and the sun was trying to peek through. I ditched my skull cap but stuck with my gloves and the long sleeve tech shirt underneath the singlet. Good choice.
My goal was to finish in the top 100. That was a fairly random number and I picked it before I found out there were so many runners. My strategy from the start was to stay in the back of the front third and just pick people off who thought it was a good idea to sprint the first 800 meters. My marathon strength and endurance was going to be a huge asset on this course so I just needed to run smart and be patient. Any race that becomes a track meet will always be to my disadvantage.
When the gun went off, it was a crazy scene. The first 800 meters was nearly 100 yards wide but closed quickly after that to a pretty consistent 10'-12' wide. For the first mile or so it was so congested in the middle of the pack that I had to really slow down to avoid barreling into people. That was kind of distressing as it certainly impacted my time without saving me much energy.
By mile 2, it was still crowded but you could pass people if you were sneaky and determined. It was at mile 2 that we encountered our first hay bale. Yes. We had four hay bales we had to jump over each lap. Since they don't have hills in Ohio, they decided to make it a Midwestern steeplechase to add a little excitement. I only saw one person bite the dust on the hay bales. I guess running in muck for six miles can make hay bales look like brick walls.
At the end of two miles, I was starting to feel stronger. I had passed all of my teammates except one (he being Mike Sayenko who finished 29th in the Olympic Trials) and felt like I was at a pace I could easily maintain. I kind of wish I had worn a watch only so I could look back and see how consistent I was thorughout the race. I felt like I was getting stronger throughout which of course is the opposite of how I feel in a marathon.
I continue to be amazed at how many really good runners don't run the tangents. This course has many twists and turns and provided ample opportunity to make the race muh longer than 10k. The mud made tangential running a bit more challenging but the toll this course took on the body made it all the more important to make it as short as possible even if it meant running through a mud puddle. Fortunately, by running the tangents I was able to find what precious little grass there was left to run on.
At mile 4.5 you start the final, shorter lap to the finish. I was feeling very strong until I rolled an ankle in a mud hole. It sent a pain all the way up my leg but I kept going as the pain was brief and I didn't appear to have actually hurt anything.
By now the field was thin enough that you could pass anyone you had the energy to pass. With a mile or so to go, I felt fantastic and really focused on reeling as many people in as I could. I saw two guys in blue jerseys ahead of me and that they were two guys from a rival running club in Oregon so I passed them only to realize they were two guys from Boston Athletic Association. Oh well. A double pass is a double pass.
Then I saw one other guy I knew from the Seattle Running Company. He beat me at the Super Jock and Jill and there was no way I was going to let it happen again. However, I have a rule. I don't pass anyone unless I can keep them behind me so I waited for about a quarter mile and then blew by him. He put up no fight.
The finishing chute was nearly 400 meters long. This was new territory for me. Kicking at the end of a race was a distant memory from my high school track days. So I had no idea what I would have left. So I let it all loose with 400 meters to go and wound up passing ten guys in that final 400m. The last guy I passed tried to take me with about 10 meters to go but I found an extra gear and my chest crossed the line before his. One problem though. My time chip was on my back foot and his was on his front foot so while my chest crossed first, his chip beat me by .1 of a second. Now I know why they had us wear a chip on each foot. Oh well.
Using that extra gear I had came at a price. After crossing the finish I laid down and tried to catch my breath. I had all the energy in the world left but that last kick really put me in oxygen deprivation mode.
I finished in 34:13 which was good enough for 97th overall and 76th among scoring runners. I was the second scorer on my team beating out three guys on my team who are sub 30-minute 10kers. The winning time was 31:46 and then the rest were all in the 32s and higher. The slower, more tactical race definitely helped me out. I think if there had been hills it would have helped me even more but I gained a renewed love for cross country and a bunch of fresh experience.
I was very happy with my race. Cross Country is a very unique animal and I ran as smart as I did hard. In hindsight, I could have gone out faster and quite easily dropped my time into the high 33s, but experience will help me recognize that sooner and have greater confidence in my kick. I would also like to further test my ability to start a bit faster to get farther up in the pack, but do so without jeopardizing the rest of the race.
I plan to run 16-18 tomorrow morning before heading to the airport but after that, I'm taking two weeks off. I need a break. The good news is that I'm finishing a training cycle that has lasted 2.5 years and I'm doing it on a high note.
I haven't finalized my 2008 plans, but I know I need to get stronger and faster so I'm tentatively planning to do no marathons until September when I hope to run Berlin. Until then, I'm going to really focus on shorter distances and speedier workouts while trying to put in the same marathon-type mileage to keep my endurance up to snuff. I'm also going to run a few indoor meets this winter and then do a full outdoor track season for the first time in 17 years. Hopefully, I can get fast enough to run in the USATF Track Nationals in Kansas next summer.
I'm looking forward to Cross Country Nats next year as they will be just a few hours from my house in chilly Spokane, Wa.
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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 |
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Cold, drizzly Ohio morning. Wrong pair of gloves meant cutting my run a few miles short. I felt like I just ran a race yesterday. I guess I did. Looking forward to a couple of weeks off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Took a redeye flight from Seattle to NYC Sunday night. After maybe two hours of sleep on the flight I got to the hotel and had enough time before my meetings to run for the first time in 7 days. It was a great week completely away from running both physically and mentally and now I'm easing back into it with four miles today (7:35 pace). My plan is to take a day off Tues, Thurs and Sat and run 6, 8 and 10 on Wed, Thurs and Sun. Then start ramping the mileage up again Christmas week. Feels good to be running again. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles today on a a nice gravel trail near work. A balmy 48 degrees today. I was way overdressed. Ran 6:50 pace which was faster than I wanted but it felt fine. Rest tomorrow then 8 on Friday and 10 on Saturday with a rest on Sunday. | |
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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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A nice easy 10 miles (6:50s) today on the newly discovered Preston-Snoqualmie trail. It's all paved but goes six-plus miles through some of the most gorgeous terrain I've ever been in. It's one of the many old railroad tracks that have been converted into public trails and it goes from Preston to Snoqualmie falls. I didn't have time to reach the Falls today but I'm planning on going back tomorrow. | |
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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 |
| After yesterday's beautiful run, I realized that I was very close to my house during part of the run. So today I left my house -- in pouring rain -- and went down one of the many barked trails we have in our community which leads to the Preston-Snoqualmie trail. Getting to the trail from my house takes me through .75 miles of some of the most densely forested hills on the planet. It was very muddy so I couldn't run very fast but I was in awe of the beauty. Once I reached the bottom of the hill and got on the main trail, I headed east for a view of Snoqualmie Falls. It was gorgeous. Turned around and headed to Preston to finish up my 10 miler. I love running here even in the pouring rain. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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Cruised down the forest path from my house to the Preston trail. The recent rains have made it very muddy so it was slow going despite being downhill. I ran over to the Falls again and there was way more water coming off the Falls than on Saturday.
I turned around and followed the path to Alice Lake road and took that to Alice Lake. I had never been to the lake or on that road despite the fact it's less than a mile from my house. The road is incredibly steep and I was really huffing and puffing by the time I got to the top. But it was another gorgeous run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I managed to sneak in a quick run this morning after the kids opened their presents and before we headed to my sister's for brunch.
I did some more exploring which turned into a very hilly but gorgeous run. Most of it was spent on trails and other non-cement surfaces which was nice.
We had a great Christmas. | |
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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 |
| An easy 10 miles in light snow conditions which was wonderful. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 35 degrees and raining this morning during the run. I would have much preferred 30 degrees and snow. Oh well. It's winter in Seattle. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 10.00 | 0.00 | 14.70 |
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I hooked up with the other two Oly Trials guys from the state and we did a 10-,ile tempo run after a 3-mile warmup. It was 36 degrees and pouring rain most of the run around the very popular Green Lake path. The first 7 miles were at 5:22 pace and then we were supposed to run the last three miles at between 5:10 and 5:15. Actuals were as follows:
5:24
5:28
5:20
5:15
5:22
5:21
5:16
5:15
5:18
5:15
I learned that the first thing you lose after taking even a short time off is your speed. But it felt good to run hard again even though it was probably too much, too fast, too soon. I'll know more in the morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Felt quite a bit of fatigue left over from the workout on Saturday and many late nights of games and fun with family in town for the holidays. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3072.75 | 301.34 | 162.31 | 72.55 | 3608.95 |
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