I am one with the levee and the levee with me

Week starting Feb 14, 2010

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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: 1.00 Month: 1.00 Year: 1.00
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: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.7514.000.002.2580.00
Brooks Switch Miles: 6.00Switch 3 Miles: 62.50
Night Sleep Time: 22.50Nap Time: 0.00Total Sleep Time: 22.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 6 easy by the Columbia. It was misty and dreary and awesome. I love runs like this.

PM - New shoes!!!!!!!! Figured I'd pushed it far enough in my trusty old Switch and sprung for a brand new pair. 8 easy with some of the guys. Had the biggest group in awhile. Ran the traditional river trail. Actually had a little daylight left when we started.

Brooks Switch Miles: 6.00Switch 3 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
4.008.000.000.0012.00

Met up with Austin and headed to the river. Ran 8 miles at roughly 6:00 pace (48:33 for a slightly-longer-than-6-mile run; didn't have the Garmin so not sure exactly how far). Heartrate at the end was 135, which I'm pretty excited about. My training pace in Utah used to be 135-140. Felt great aerobically... but it still feels like my legs aren't quite up to where my aerobic fitness is. They were tight, especially in the hamstrings. Need to work on those, I guess.

Switch 3 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
14.000.000.000.0014.00

AM - The usual easy 6.

PM - 8 with the guys in Columbia Park. Taylor showed up tonight which was cool. Looks like he's been doing some good work with Phil since tonight's 8 seemed pretty easy for him.

Switch 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

AM - Easy 4. Saw a banana peel in the road that looked rather Mario Kart-esque... is someone trying to sabotage me?

PM - Ran a 6 at 5:40 run tonight. Met with the guys at the HS but they're resting up a bit for a mile TT Saturday so I went off alone.

Felt better the further I went which I attribute to inadequate warmup (1 mile's worth) but it was all good. Again, indeterminate length but measured 33:31 for roughly 6 miles. It's well within .1 mile anyway. HR of 150 at the end.

Switch 3 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10. I've never done this many miles and I can't keep enough food in me. I felt sooo hungry the entire run, but I'd already eaten 3000 calories by the time I got out. It's ridiculous.

Switch 3 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.002.2516.00

Ran a 1600m time trial with some of our top guys on the Richland High track. We've had super-calm weather for the last month or two and today was the first day we've had any wind. Go figure. My goal was to pace them 3 laps at 67 and let them do whatever they could the final lap. The wind was coming up the homestretch and was just brutal, especially since my singlet wasn't enough to keep my arms warm. Splits went 66, 69, 70, and 71. I just got tighter and tighter. Anthony kicked in a 68 for 4:33, I was 4:36, Justin went 4:40, Austin 4:45 and Phil 4:50. The effort was equal to my indoor race two weeks ago and so I figure the times were about 10 seconds slow. Which means these guys are going to have a monster season when they start doing some mile- and two-mile-specific workouts.

Afterwards I drove out to Jump Off Joe and ran it. It won't matter how many times I run it, it's always going to surprise me how steep it is. I don't know how percentages work on inclines, but I've run down 10% inclines and this is much steeper. The wind was in my face on the way up too; it was just a brutal run. After the steepest part the road leveled a bit and I was able to stretch out my stride some and it finally hit me how much lactic acid had built up in my legs. I've never felt anything like it, it was like my legs had become encased in wood. I loved it. 11:59 to the top, close to my fastest run up it.

I had played with the idea of  tempoing the 3.7 back to my car but felt the 16:30 I'd spent at VO2 max should just about do it for the day. Took it easy and enjoyed the feeling of running my first 80 mile week. 

Switch 3 Miles: 4.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.7514.000.002.2580.00
Brooks Switch Miles: 6.00Switch 3 Miles: 62.50
Night Sleep Time: 22.50Nap Time: 0.00Total Sleep Time: 22.50
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