| Location: North Salt Lake,UT, Member Since: Dec 12, 2007 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 1500m - 3:59.9h (2014)
5000m - 14:53.45 (Portland Track Festival 2014)
8k XC - 25:09 (Sundodger 2011)
10k XC - 31:31 (WWU Invite 2011)
HM - 1:10:19 (Houston 2018)
Marathon - 2:28:39 (Houston 2019) Long-Term Running Goals: Olympic Trials Qualifier Personal: Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 303.50 | 4.00 | 14.00 | 5.50 | 327.00 |
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| Saucony Ride Miles: 10.00 | Saucony Ride 8 Miles: 133.50 | Hoka Stinson Miles: 35.75 | Asics Electro 33 Miles: 11.00 | Brooks Ghost 6 (B) Miles: 84.00 | LunaRacer 3 Miles: 42.75 | Mizuno Ekiden Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Tanner. No watch, probably 7:30 pace. My legs are still pretty thrashed, but they're coming around. I wasn't as eager for the run to be over as yesterday.
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| Saucony Ride Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on the Urb with Tanner. Brill was in town and ran a bit with us as well. Retired my old Rides and pulled out the new ones.
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| Saucony Ride 8 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - Work loop (3.25)
PM - 6 easy on the Urb. I started feeling normal again after the race.
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| Hoka Stinson Miles: 3.25 | Asics Electro 33 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Brooks Ghost 6 (B) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 easy with Tanner and Juan. Urb with Happy Trails.
PM - Work loop (3.25).
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 4.00 | 0.00 | 13.25 |
| AM - 4x cruise mile at Padden. It took my awhile to get settled into the pace. Calves are still a little angry from the half, and my right hip flexor/everything-else-in-that-area was giving me some grief. I finally caved and made an appointment with the chiro. My first quarter mile of the workout was way off pace (90 s), but then I settled in and did some work. 5:35, 5:19 (2:35 first half), 5:24, 5:23).
PM - Work loop (3.25).
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| LunaRacer 3 Miles: 10.00 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM - Work loop (3.25).
PM - Snuck in 5 miles before heading out to Lake Crescent to meet my wife and her family for some camping.
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| Brooks Ghost 6 (B) Miles: 5.00 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy at Lake Crescent. I hunted around for trails and finally found one in the last few miles of the run. Mostly on the roads for this one.
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| Saucony Ride 8 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 2:09:13 long run down the Spruce Railroad Trail at Lake Crescent. Gorgeous morning and a pretty run.
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| Saucony Ride 8 Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 1.50 | 11.00 |
| Mile speed day. I warmed up to the track and added in an Arboretum loop for some extra mileage. 4.5 mile warmup. I did my drills and strides and then 2x200, 4x400, 2x200 with 2:1 time rests.
33, 33, 65.5, 66.0, 67.0, 66.0, 32, 32
It felt great to roll through this short workout. I feel pretty slow right now, and I need a few of these shorter reps to teach my legs to run fast again.
Turf mile and then a short cool down home.
I'd wanted more mileage this week, but time was an issue. Next week could be more of the same.
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| LunaRacer 3 Miles: 8.00 | Mizuno Ekiden Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 5.00 | 0.00 | 14.75 |
| AM - I spent the last few days in New Orleans for an interview, and unfortunately did not find/make the time to run. I headed to Padden this morning for a 5x cruise mile workout, and it went alright. I never felt like I got into a good rhythm, but I has hitting times okay. 5:23, 5:21, 5:18, 5:21, 5:24.
I saw Deroche today for some work on my hip and I didn't get exactly the news I was hoping for. He thinks I could have a labral tear, though it might just be inflamation in my hip joing. And a hernia was possible as well. The plan for now is to have him work on it a few times and see if we can get some improvement. If not I'll probably need to get some imaging work done. Today's torture session was by far the most painful I've had with him. The man's a sadist.
PM - Work loop (3.25)
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| LunaRacer 3 Miles: 11.50 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Tanner. We stayed up way too late last night and I suffered on this run. 2:10:15 for 18 miles. Deroche recommended I not do long downhill descents, so in lieu of the Chuckanuts we did a couple laps around Padden and then headed down the Urb. Around 1:45 I was ready to be done. I should really hydrate better.
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| Saucony Ride 8 Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Whatcom loop with Tanner and Quimby. We stopped at a swimming hole and played around a bit. 1:33:30.
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| Brooks Ghost 6 (B) Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the Urb.
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| Saucony Ride 8 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Work loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - 10 easy, Padden horse trails. No watch.
PM - Work loop.
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| Brooks Ghost 6 (B) Miles: 10.00 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM - 8 easy with Tanner
PM - Work loop
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| Hoka Stinson Miles: 3.25 | Saucony Ride 8 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 2.00 | 13.25 |
| AM - Small VO2max workout at Western's track. I did a long warmup through the Arb, then 4x800m w/ 2:20 rests. I went 2:27, 2:26, 2:27, 2:23 feeling comfortable. Afterwards I saw Deroche for some therapy on the hips. I've seen a little improvement, but things have still been pretty irritated. He tortured me and gave me some exercises to do on my own. My hip seems to be getting a little better, but there's still a lot of healing that needs to happen. Hopefully I can continued to train and see improvement.
PM - Work loop (3.25)
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| Brooks Ghost 6 (B) Miles: 7.00 | Hoka Stinson Miles: 3.25 | Mizuno Ekiden Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| Long run. 18 miler -- I headed up the horse trails at Padden, then did a second loop around the lake so I could do a 4 mile MP tempo. 5:55 average for that, then continued on the the Urb to finish up. 2:08:30 total time. I hydrated and slept better than last week, and this was not nearly as terrible.
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| Saucony Ride 8 Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Whatcom loop. 13 miles, 1:34:10.
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| Brooks Ghost 6 (B) Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Track day! Got a late start so this was done in the dark. Headed up to WWU for 2x200m, 6x400m, 2x200m at mile pace. 2:1 time rests (~2:15 between 400s).
33, 33, 67, 67, 66, 66, 67, 67, 33, 33
Solid work to end the week.
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| Mizuno Ekiden Miles: 4.00 | Saucony Ride 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Padden horse trails and a loop around the lake. Bumped into Pete and joined him. No watch, but roughly 10 miles.
PM - Work loop (3.25).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Padden horse trails and a loop around the lake. I bumped into Pete on the way around the horse trails and joined him going the other way. No watch, roughly 10 miles.
PM - Work loop (3.25).
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| Brooks Ghost 6 (B) Miles: 10.00 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 5.00 | 0.00 | 16.50 |
| AM - Tempo work. I warmed up to Cali and did 2x30s (mile pace) then 2x2miles, 3x1mile at tempo, followed by 2x30s (mile pace). 1:00 rest for every 1 mile at tempo.
The trail goes slightly uphill the first half mile.
10:52 (up)
5:17
5:15 (down)
5:24 (up)
I felt great about this one. It was smooth and controlled and I'm making progress.
PM - Work loop (3.25).
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| LunaRacer 3 Miles: 13.25 | Hoka Stinson Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with Tanner. Boulevard, Marine Park, and Happy Trails. 1:29:30.
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| Saucony Ride 8 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Tanner. We did the same run I did last week with a slight variation: Horse trails at Padden, lake loop of Padden, then down to Bench and Happy Trails and back home. 2:10:26. I finished feeling only slightly more tired than a standard 10-12 miler. Progress!
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| Brooks Ghost 6 (B) Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - 5 easy on the Urb. I saw Deroche this morning and the therapy on my hips/groin/hip flexor is coming along. My body is healing. Amazing how much a professional can help -- I've been just living with the pain for over a year now.
PM - 8.5 easy with Quimby and Tanner. Short Whatcom loop.
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| Asics Electro 33 Miles: 5.00 | Saucony Ride 8 Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 303.50 | 4.00 | 14.00 | 5.50 | 327.00 |
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| Saucony Ride Miles: 10.00 | Saucony Ride 8 Miles: 133.50 | Hoka Stinson Miles: 35.75 | Asics Electro 33 Miles: 11.00 | Brooks Ghost 6 (B) Miles: 84.00 | LunaRacer 3 Miles: 42.75 | Mizuno Ekiden Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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