| 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 | | 84.70 | 0.00 | 6.00 | 9.60 | 100.30 |
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| Saucony Zealot 3 (green) Miles: 30.00 | Flyknit Streaks Miles: 12.50 | Peg 35s Miles: 6.00 | Boston 6 Miles: 21.30 | Saucony Zealot 3 (green X 2) Miles: 23.00 | Flyknit VFs Miles: 7.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy
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| Saucony Zealot 3 (green) 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 | | 11.90 | 0.00 | 6.00 | 0.60 | 18.50 |
| AM - Threshold workout. 3 x 2 mile (2:00 rests), 1/2 mile jog, 5 x 35s sprints.
10:34 (5:18/5:16)
10:33 (5:16/5:17)
10:29 (5:15/5:14)
Again, I'm scheduling around the weather. Today was relatively calm with just a light cross wind, but the rest of the week will be windy. It would've been more ideal to do this tomorrow, but it's not a big deal to move it up a day and get a few more days of rest.
I added a 10k this weekend. Unfortunately I won't be able to run the local big race (Crescent City 10k), so I had to shuffle things around a bit. I think it's still important to hit my miles this week, so I'm front-loading 60 miles through Wednesday, and then doing a small taper into the race. Goal is to get 100 miles for the week.
PM - 6 easy
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| Flyknit Streaks Miles: 12.50 | Peg 35s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 12 easy
PM - 6 easy
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| Saucony Zealot 3 (green) 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 | | 10.80 | 0.00 | 0.00 | 1.50 | 12.30 |
| 2 x (6 x 200m) levee sprints. One mile jog between sets.
36, 35, 35, 34, 34, 34
35, 35, 34, 34, 34, 33
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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. New shoes.
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| Saucony Zealot 3 (green X 2) 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy with 4 strides.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Azalea Trail Run 10k (7.5 Miles) 00:38:35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 7.50 | 20.50 |
| This race was a mess.
I drove up to Mobile this morning and got situated with the elite coordinator, who was kind enough to let me in the group. Noticed there were only 3 Kenyan men present when usually there are 5. Money is 5 deep, so the door was open for me.
I started at the lead of the chase pack with the goal of running the first 4 slightly slower than what I think I can do, and then hammering the last 2 miles. Top 3 Kenyans were long gone, and the top 2 Kenyan women were running hard about 10 seconds ahead. By 3 miles I was pulling away from my pack when a race official directed the 2 women and my pack off course. I didn't realize it until mile 4 when we turned back against the flow of 10k runners coming the other way. That was a real punch in the gut. I had 10 seconds on the chase pack at that point, I knew the runners behind me, and I knew I had 4th place locked up.
I caught up with the 2 women and found our way back to the course. 5.3 miles on the watch when we passed the 4-mile marker. I couldn't stomach dropping out, and gutted it out to the end. Ended up with 7.5 miles at the finish. Good news is I set an unofficial 12k PR (38:37). Bad news is I lost out on $500 in prize money. 4th place was worth $750 to me ($500 + $250 for top American), and the race director awarded me $250 as consolation money. Considering they really weren't obligated to do anything, I should feel totally okay with that. But it leaves a pretty raw taste in my mouth. Made worse because they duplicated 1st & 2nd place money for the 2 elite women.
Anyway. Splits were 5:08, 5:09, 5:08, 5:07, 5:11, 5:10, 5:11, 2:33.
The big takeaway is my fitness is coming around. I think I would have finished 31:45-31:50 without the deviation. 3 months to Grandmas. 5 weeks to Indy. I'm the healthiest I've been in awhile, and everything seems to be clicking.
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| Flyknit VFs Miles: 7.50 | Saucony Zealot 3 (green X 2) Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.70 | 0.00 | 6.00 | 9.60 | 100.30 |
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| Saucony Zealot 3 (green) Miles: 30.00 | Flyknit Streaks Miles: 12.50 | Peg 35s Miles: 6.00 | Boston 6 Miles: 21.30 | Saucony Zealot 3 (green X 2) Miles: 23.00 | Flyknit VFs 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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