I am one with the levee and the levee with me

Shotwell Invite 5k (University of Puget Sound)

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Short-Term Running Goals:

1) Low-31s Crescent City Classic (April 20)

Sub-32 and beat the local guys, Azalea Trail Run (March 23)

2) 1:08:xx Indy Mini Marathon (May 4)

2) TBD at Grandma's 2019 (way too-early goal is 2:23:xx)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 1876.49
Mizuno Ekiden Lifetime Miles: 260.15
Streak 6 Lifetime Miles: 535.40
Boston 6 Lifetime Miles: 506.05
Flyknit Streaks Lifetime Miles: 300.80
Saucony Zealot 3 (green) Lifetime Miles: 520.60
Flyknit VFs Lifetime Miles: 72.00
Saucony Zealot 3 (green X 2) Lifetime Miles: 361.85
Nike Zoom Fly Lifetime Miles: 199.00
Saucony Ride Iso Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
235.700.006.0023.63265.33
Switch 4 Miles: 76.50Switch 4 Miles: 150.30LunaRacer Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Switch 4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8 easy. Calves are killing me.

Added 5 from home. 

Switch 4 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.004.2311.73

3x1600m + 2x1000m w/ 400m jogs (2:30 by my watch)

5:11, 5:06, 5:01, 3:08, 3:04.

Not great, but more controlled than last week. My legs and body are still tired from the increase in intensity, and I spend a good long while icing my legs afterward to make sure things stay the way they should. 

Switch 4 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy -- cut it short, the left knee was not feeling good.

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Super easy 10 on the Urb. 1:18:30

Added 5 from home. 

Switch 4 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Shotwell Invite 5k (University of Puget Sound) (3.1 Miles) 00:16:02, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.109.10

After going through 3 laps with my teammates in 72/lap pace, I started to fall off very quickly. I slowed to 4:50 through 16 and ran the last two miles of my race in 5:20 pace.

This was as fast as I could run, and this shouldn't happen. I've been taking iron, but I think I'm going to get my blood tested Monday anyway. I've run much better races than this on less training, and I'm extremely frustrated. I have no explanation. 

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy

Switch 4 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8. I started wearing my Cho Pat strap again and it seems to be helping. This run was the best feeling I've had in awhile.

I went to the health center and got my blood tested. We'll see what turns up in a few days. 

Switch 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.005.0011.00

Track workout. 4x1000m w/ 400m rests (about 2:30), 5:00 rest, then 6x400 with 90 sec rests.

2:59, 2:57, 2:59, 3:00. Then 68, 68, 68, 67, 66, 67.

I felt phenomenal on the first two 1000s, then the rest of the workout was a struggle. But I feel like this is a big improvement over my last workouts and races.

I saw the team doctor yesterday and got my blood tested. Everything is normal. So apparently I'm just running slower for no good reason.

I wondered today about the possibility of exercise-induced asthma. It is spring, I've had severe seasonal allergies in other places.... even though I'm not sneezing, maybe the flora around here is affecting me differently.

 

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Easy run around Padden.

Switch 4 Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy down the Urb. I got some free spikes from Brooks today to test a new brand. Highlight of the week so far.

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

Went out on the Urb for a 6 mile tempo. Simple out and back, but after 3, I had to make a pit stop. First 3 miles in 16:53 after a 5:45 first mile. Second 3 in 16:16 with a 2:32 final half. Overall average of 5:31.5. I felt like this was a crucial workout for this season, after so many hard days where the pace just hasn't come, this felt easy. 

LunaRacer Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Midnight 12-miler. No better way to cap the week.

Switch 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.003.1010.00

5x1000m workout on the track. I did this workout early since I'm planning to race Thursday, which meant I got to do it by myself. My coach asked me to take it easy so my legs are semi-fresh for the race. 2:30 rests, reps in 3:11, 3:05, 3:05, 3:04, 3:02. I felt controlled and like I had several more 3:05s in the tank.

I tried out the new spikes Brooks gave me, I think they're the Mach 14, and fell in love with them. They're perfect for my stride. Even though they're cross spikes, I'll probably use them in the rest of my track races. They just felt good.

I also tried a Breath-Right strip to see if it would help my breathing, and was really happy with how I felt in the workout. Breathing felt effortless, which is a big contrast to how I felt a week ago. Maybe there's something to it. 

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

10 easy on the Urb. 75:23.

Added 5 from home. The right knee is starting to act up again, while the left is feeling better. This is the strangest series of injury I've ever dealt with. 

Switch 4 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Easy 7. Headed to California in a couple hours to go try for some fast times. So excited!

PM - Added an easy 3 from the hotel. The weather is perfect tonight. Here's hoping for something special tomorrow night.

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Race: CSU-LA 10k (6.2 Miles) 00:32:59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.006.2013.50

AM - Easy shake-out run this morning. Feeling good!

PM - Race time tonight was right around 9:40 at Cal State-L.A. The weather was perfect, nice and cool with a very light breeze. And the track had a cool feel to it with all the palm trees around. My primary goal tonight was to get a conference qualifier (33:03) and secondary was to push the second half of the race to see how my shape is coming along.

The race was pretty uneventful. I wanted to be sure to get out easy and controlled to avoid a blowup like I had in my last 5k. First 800m was in 2:36, and from there I rolled off steady 79-80s. I went through the first 5k a little slow (16:33) due to relaxing just a bit too much as the seemingly endless quarters rolled by. But I felt pretty relaxed and was set to start cranking down the pace.

Now, despite making not one, not two, but three pre-race pit stops, something managed to shake loose right around 5k, and I found myself exerting a lot of energy to.... well... avoid making a scene mid-race. And I couldn't seem to put my energy into both cranking down the pace and squeezing the cheeks together, so I found myself continuing to roll off consistent 79s. I was cutting it really close, but I picked up the pace just enough in the final mile to put myself in striking distance and was able to click off a 73 second final lap to sneak under the qualifier.

I have a hard time getting excited to race when I'm not in the shape I want to be in, but I had a lot of fun in this race. It's my first track 10k, and I found that I enjoyed it quite a bit. It's all about rhythm. The good news is that physically, this wasn't too draining. I might have enough left to grab a 5k qualifier tomorrow, which would allow me to not race until conference.

This race also showed me my fitness is coming around. My legs and lungs felt great, and I figure I had a mid to low 32 in me today. I only wish I had a couple more months to the season. I'm coming around too late.

Switch 4 Miles: 7.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Race: Brian Clay Invite 5k (3.1 Miles) 00:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

I dropped out of tonight's race because I fell off pace after the first 1600m and decided I would save something for another chance to qualify next weekend. 

I'm not happy with my choices tonight. Going into a race with the attitude that I'll drop if things aren't going well is unacceptable. A race needs to be do or die, you're either going to make it happen or you won't, and I was not in that mentality. When the pace got tough, I chickened out instead of facing it and doing what I needed to hit the time. And I know better than to race like I did. I've just forgotten some things in the frustration of injury. 

I went through 1600 in 5:00, which was a little slow, but still acceptable. From the splits I was given, I hit 76, 76, and 77 over the next 3 laps, and that's when I decided to drop. Those splits weren't accurate, I came through 2400m in 7:31, and then ran a 77, so I was maybe 5 seconds off pace. This was manageable if I'd been there mentally. The pace hurt, but I know it was my brain and attitude holding me back. No doubt it was in my legs to make it happen tonight.

Ah well, I can't beat myself over it forever. Just have to learn my lessons and move on. I'll race the 5k again next weekend to get the conference qualifier.

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy around Cornwall park.

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy. My body hates me today.

Switch 4 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Run 1 - 10 easy down the Urb. Right knee was killing me today. 

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Same easy run as yesterday. I skipped the workout to rest my knees, and they're feeling a little better today. 77:25.

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Run 1 - 6 miles easy. I saw the chiro this morning and he says I need to lay off the bike for awhile. I'm working on getting one with a better fit, but my current bike is too small for me. 

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Easy run around Padden. 70:15 for 9.5.

Switch 4 Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy on the Urb.

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Switch 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
235.700.006.0023.63265.33
Switch 4 Miles: 76.50Switch 4 Miles: 150.30LunaRacer Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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