I am one with the levee and the levee with me

Week starting Jul 29, 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
50.5014.000.001.5066.00
Triumph 3 Miles: 26.00Saucony Zealot Miles: 28.00Lunaracer 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 medium in 7:06 avg. Started at 8:10 and worked down to 6:40. 

Triumph 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
8.004.000.000.0012.00

12 miles with 4 miles at marathon pace. The pace felt a little too hot by mile 3 and I had to back off a little. Maybe overheated a bit. 5:57, 5:48, 5:52, 5:58. Added 4 x strides and averaged 6:54 for the run.

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
4.000.000.000.004.00

4 easy in the PM. 7:25 avg.

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
10.500.000.001.5012.00

8 x 300m levee sprints. About 120m is uphill, the rest is flat. Easy jog back to the start for about 2:00 rests. Trying to extend my speed endurance in prep for later work. I treated it sort of like a flag drill and tried to beat my spot each rep. Focused on running fast and relaxed. It hurt after the 3rd rep and by 8 I was really gasping for air.

Lunaracer 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
10.000.000.000.0010.00

10 recovery @ 8:02 avg. Didn't mean to go so slow, but it was the pace my body wanted. Due to getting out late and the slow pace, I only had time for 10.

Triumph 3 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
6.0010.000.000.0016.00

Long run. Warmed up 2 miles then started to pick up the pace. Went 6:30 for mile 3 then averaged 5:58 for 4-12. Slowed it down but stayed at a steady pace of about 6:35 for the final 4 miles. 6:22 average for the whole run. It poured the first few miles and then quieted down. I loved this run. It felt great to just cruise for an extended period of time. It was unusually cool this morning with the rainstorm, the dew point plummeting all the way to 70F. I haven't seen a dew point that low since April.

Saucony Zealot Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.5014.000.001.5066.00
Triumph 3 Miles: 26.00Saucony Zealot Miles: 28.00Lunaracer 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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