I am one with the levee and the levee with me

November 2018

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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)

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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 20.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
240.804.0010.500.00255.30
Saucony Zealot Miles: 68.50Peg 35s Miles: 128.60Triumph 3 Miles: 4.00Boston 6 Miles: 27.00Streak 6 Miles: 27.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy.

Saucony Zealot 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
12.000.000.000.0012.00

12 easy.

Peg 35s 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
18.500.000.000.0018.50

Long run: Big City Loop edition. Warmed into it for 4 miles and then progressed down to 6:20s with the last few around 6:00. 6:30 avg for the run, about 6:15 for the final 14. It felt pretty easy, although my calf was letting me know it was still hurt. No major pains, just some soreness. It's continuing to progress.

Saucony Zealot Miles: 18.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy.

Triumph 3 Miles: 4.00
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

12 easy. Honest pace but no watch.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 moderate, 6:55 overall avg. I wanted to cruise the final 10 in 6:15-6:30, but made it to mile 8 before my calf flared and I backed off. Tried 5 x 30s on my toes, and the calf seemed to handle it okay. Now it's in more pain than I've felt recently. I'm hoping it's because I'm doing a little more rehab and it's just reacting to that. Heel lifts, scraping, and massage. Trying not to get bummed out that this is still lingering.

Boston 6 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
10.000.000.000.0010.00

AM - 10 easy

PM - Elliptical workout. 10 min WU, 30 min hard, 5 min cool down. I think I did a better job of getting this one into the right workout zone. At least it didn't feel like race effort like the last one.

Saucony Zealot 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
12.000.000.000.0012.00

12 easy. Calf felt great, though it was tender while stretching after.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy

Saucony Zealot 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
22.000.000.000.0022.00

22 mile long run. Since I can't run my workouts yet, I figured this would be a good chance to get a good long run in. Pace was honest with a 7:04 avg, and had to keep it reigned in for awhile to keep from going faster. I definitely hit the wall in the last 4 miles. Went from 6:50s to 7:20-7:30s.

Peg 35s Miles: 22.00
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

12 easy. Starting to get sick.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 12 easy

PM - 60 min on the elliptical w/ 33 @ high intensity. Targeting half marthon effort, and I think I did a good job with this one.

Saucony Zealot 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
0.000.000.000.000.00

Off. Sick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick, no run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Badger Mt loop. In the Tri-cities at my parents' house.

Peg 35s Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.006.500.0016.20

Still feeling pretty terrible but I had to get out for a good run today. To avoid trying to hit certain times that I knew I couldn't, I changed the workout to 16 miles w/ 12 x 3:00 fartlek (2:00 off), targeting threshold pace. I think I did a good job of making this tough without overdoing it. I finished the last rep feeling pretty spent but not like I'd overdone it. I've been coughing like crazy since, but at least my body seems to be on the mend.

This is also my first real test on the calf. It's been 2 weeks since the injury, and I think it passed with flying colors. No twinges, pain, or tightness. I haven't run sub-6 pace since the injury, and today I think I was getting down to about 5:20 in places. It did great.

Streak 6 Miles: 16.20
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 recovery. 8:00 pace. Calves are destroyed. Not strained, just extremely sore. I maybe underestimated what yesterday's run would do to my legs.

Peg 35s 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
12.000.000.000.0012.00

12 recovery. 8:03 average. Badger Mt loop with a dogleg to make it 12.

Boston 6 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
12.000.000.000.0012.00

12 easy, 7:22 avg. Jacobs Road out & back.

Peg 35s 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
6.004.004.000.0014.00

Big workout. I had 2 miles uptempo + 6 x mile on the schedule, but after the first couple mile reps I realized my legs have atrophied from cross trainng and I need to bring them up to speed more gradually.  So this turned into 3200m uptempo + 4 x 1600m + 3200m uptempo.

11:44 (5:48, 5:53)

5:19, 5:22, 5:17, 5:18

11:41 (5:54, 5:46)

Aerobically I felt great. Muscles in my legs felt beat up. Weather was ~30F, foggy, and no wind. I did this on the Richland High track.

Streak 6 Miles: 11.00Boston 6 Miles: 3.00
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

12 recovery. Badger Mt loop in 7:44 avg.

Peg 35s 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
4.000.000.000.004.00

First run back from illness. Oof.

Peg 35s Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 slow.

Saucony Zealot Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy. Legs have atrophied. Really feeling this in my quads.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
240.804.0010.500.00255.30
Saucony Zealot Miles: 68.50Peg 35s Miles: 128.60Triumph 3 Miles: 4.00Boston 6 Miles: 27.00Streak 6 Miles: 27.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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