| 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 | | 203.30 | 0.00 | 8.10 | 10.95 | 222.35 |
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| Brooks Switch Miles: 142.10 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Hill workout tonight with the team. Close to 100 degrees today so we waited till evening. 10x90 second hill repeats, about 2:1 rest ratio, which was okay with me because I was not on my game tonight; a little dehydrated, I think. But the team ran great... they race the #1 and #14 ranked teams in the nation next week and are hungry to pick someone off. |
| Brooks Switch Miles: 11.00 |
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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 |
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PM 1 - Met team after work for easy 7. 6:40ish pace. PM 2 - Added an easy 3
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| Brooks Switch 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 |
| PM 1 - Met team for easy 5. PM 2 - Added super easy 5 by myself.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Opening race for our boys team. They ran very, very well, sweeping the top-4 spots against respectable opponents, #5 barely getting nipped at the line for 6th place. 25 second spread over a difficult 2-mile course for the top 5, not bad. They race the #5 and #17 nationally ranked teams next week. We expect to win.
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| Brooks Switch Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Titanium Man Triathlon 10k (6.3 Miles) 00:33:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 6.20 | 11.70 |
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I ran the anchor leg of a local triathlon today... kind of a weird, but very fun experience. It's been a long, long time since I ran a 10k, so I was hoping to get a good gauge of where I'm at fitness-wise, since most of my recent workouts have been odd-ball high school XC type workouts.
My teammates told me I'd get the hand-off about 4 minutes down on the top team, and their guy is a 38-ish 10k runner. Piece of cake, I thought, figuring I should be able to run 33:00. But when our biker was nowhere in sight 3:30 down, then 4:00, then 4:30, I started to think a win was out of the question. He finally came into view at 5:00 and I had the timing chip by 5:30 behind the lead guy, running in 3rd place by this point. The weather was perfect, the course was flat with generally gentle turns, and I was initially shooting for a 5:20 pace average, although now thinking that 5:15 might be needed to win.
I had borrowed a Garmin and was banking on being able to pace off of it but should have known the instantaneous pace would be inaccurate. It was bouncing between 5:10 and 5:25 for the first mile, jumping to 6:00 every time I went under a tree (is that normal?), so I really had no clue what I was running. The first mile cone came through in 5:41 and was obviously off... the watch told me I'd done 1.10 miles at that point. So I tried to guess where 5:20 pace was and glanced at the watch every time I was out from under the trees. The 2-mile cone went by in 11:04 and I didn't catch the Garmin measurement. 3-mile cone came and went in 16:31 and I reached the turnaround in 17:08. It was an out-and-back course so I was able to measure 2:20 between me and 1st place, and the excitement of closing so much distance in the first half helped shake off some of the fatigue that was creeping in. I passed 2nd place around mile 4 (22:04, I think?), realized I had a lot left in the tank and started to push it. I peeked at the Garmin every time I was in the clear and watched it drop from 5:20 to 4:58. I was getting nervous as I neared mile 5, straining to see ahead to my target... and he finally came into view around the mile mark (27:12). He was 30 seconds up and I knew he was toast. I dug down a little more, not wanting to make it too close, Garmin pace creeped down to 4:53 (probably just under 5:00 in reality), and he was coming back to me very quickly. I caught him at 5.4 and had a straight shot to the finish. I held my pace to 6 miles, and the final bit was a moderate uphill to the finish. My watch stopped at 33:30 for 6.30, about 45 seconds up on 2nd place. I believe that makes 32:58 for a straight conversion to 6.2, which is okay. That's about where I expected to be.
I was not happy with the mile measurements... In retrospect I had no clue what pace I was running. I believed my Garmin when I was in the open during the race, but in reality it was reading 5 seconds fast or so. It's really not hard to certify a course, so why is it so hard to find one around here? The good news is I had lots left at the end. I believe my last 2.3 miles was run in 5:00-5:05 pace, so I should be running my 10k considerable quicker. I'll have to find a certified course for the next one of these I do.
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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 | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| PM 1 - Hill workout at Richland again. Averaged about 5:00 pace for 5 reps - needed to do more but we started late and it got dark on us. Star senior had a much workout today. |
| Brooks Switch Miles: 5.00 |
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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 | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
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11.6 miles today.
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| Brooks Switch Miles: 11.60 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM 1 - 3.5 with team. PM 2 - 7 miles by self. |
| 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 |
| 1 run, 12 miles. |
| 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 |
| Tracy Walters Meet in Spokane tomorrow. Drove up our star sophomore late, brother got married earlier today. 10 miles late around Spokane. Ran by a hobo on the sidewalk who flicked out a knife as I ran by.... I think he was worried I was going to jump him, but I just about wet myself. |
| Brooks Switch 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, mostly by myself. |
| Brooks Switch 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 | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
| We had a league meet in Yakima. Both of the other top contenders in our league were there, so this was essentially for the league championship. They took care of business going 1-2-3, which was a really good thing because 4 and 5 and 6 were sick and were way back. I tempo-ed the course as a workout afterwards - 5k in 17:05. Brutal course. |
| Brooks Switch 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 | 0.00 | 0.00 | 0.00 | 14.00 |
| Single run. Started out wanting to go 12 but it felt good so I kept going a little longer. |
| Brooks Switch Miles: 14.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I was out to do an easy 10 but tripped over a cement barrier I was trying to jump over. I really don't know what happened, but suddenly I was falling and landed on my knee. Luckily it doesn't look like I did anything serious, but I got a giant goose egg on my inner quad and I ended up hitchhiking back to my car. |
| Brooks Switch Miles: 4.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3. The swelling has gone down significantly and I could run without serious pain. Looks like I just bruised the muscle. |
| Brooks Switch 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Shadle Park Invite up in Spokane this week. They run class races, so things are split up a bit. Our boys ran well... lumping the results together we had 3 guys in front of Ferris' #2. Excellent progress. Our 4 and 5 are still a little further back, but they're getting there. I ran 12 easy, the leg seems fine. Bruised and swollen, but it doesn't affect my stride at all. |
| Brooks Switch 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 | | 9.20 | 0.00 | 0.00 | 2.50 | 11.70 |
| Hill workout at Richland. 4x.7mile loop, averaging 5:00-5:05. Added an easy 5 later by myself. |
| Brooks Switch Miles: 5.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Long day, only ran 6 with the boys, no second run. |
| Brooks Switch 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 | | 11.75 | 0.00 | 0.00 | 2.25 | 14.00 |
| 6x600m repeats at our XC course. Started at 1:50 and chopped down to 1:36. Too much rest, not enough volume, but that's okay. It was hot today and coach has been worried about sickness. |
| Brooks Switch 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12. I moved to a new apartment that's right on the Columbia River with a nice river trail that runs for miles and miles alongside. It's wonderful. |
| Brooks Switch 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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We were supposed to have a hard run today, but half the varsity team has come down with the swine flu so we took it easy.
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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 | 2.00 | 0.00 | 10.00 |
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10 miles in 66 minutes with the team. We recovered a couple runners from disease but most of our top runners are still out. 2 mile pickup with a 5:30 average to try to get them back into speed mode. I was going to add more tonight, but I seem to have developed some hot spots, so I'm keeping them iced down. It's probably time to get new shoes. |
| Brooks Switch 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 | | 203.30 | 0.00 | 8.10 | 10.95 | 222.35 |
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| Brooks Switch Miles: 142.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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