I am one with the levee and the levee with me

Week starting Sep 23, 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: 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
87.950.003.007.6098.55
Triumph 3 Miles: 18.00Saucony Zealot Miles: 45.40Streak 6 Miles: 12.10Boston 6 Miles: 8.00Mizuno Ekiden Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy, no watch.

Triumph 3 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.7516.45

AM - Mostly an easy run with 4 x 300m hill sprints thrown in early. Again trying to ease my body into faster workouts without triggering any injuries. 7:21 average for the run.

PM - 4 easy.

Saucony Zealot Miles: 12.40
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, no watch. Honest pace, estimating low 7 avg.

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
10.500.003.002.6016.10

AM - Workout. Mixed paces with 3 x mile @ threshold (1:00 rest), 3 x 3:00 @ 5k (3:00 rest), 4 x 300m hills @ mile effort (300m jog rest).

It has cooled off a few degrees, and it's making all the difference. 76°F air / 76° dew point vs. 82/78 feels pretty good. It also rained some during the workout which furthered the cooling effect.

5:23, 5:17, 5:14 for the timed portions. Everything else by feel. I think I was right around 5:00, maybe a little under, on the 3:00 fartleks. I initially wrote this portion as 3 x 1k but switched to the fartlek so that I didn't get so caught up with pace. Experience from last year says 5k pace on the levee early in the morning suffers, so I wanted to relieve the pressure of following pace and go by effort.

PM - 4 recovery, no watch.

Streak 6 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 12 recovery in 7:55 avg. Legs didn't want to move any faster.

PM - 4 easy, no watch.

Triumph 3 Miles: 4.00Saucony 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
12.000.000.000.0012.00

AM - 8 easy, 7:16 avg. Taking the day off work, so I get to split my usually 12 into 2 runs.

PM - 4 easy

Triumph 3 Miles: 4.00Boston 6 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
15.750.000.004.2520.00

AM - 5k pace workout at City Park. 6 x 1000m (2:50-3:00 jog rests); 4:00 rest then 4 x 200m

3:07, 3:06, 3:05, 3:05, 3:02, 3:02

33.7, 33.7, 33.1, 33.3

Conditions were 76/76. Very swampy, but it feels cool to me after the worst of the summer. I felt great throughout the workout. After I finished #4 still waiting for the acid monkey to jump on my back, I decided to let loose a little on the last 2.

PM - 4 easy. Near Destin FL with the family the rest of the weekend.

Mizuno Ekiden Miles: 7.00Triumph 3 Miles: 4.00Saucony Zealot Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.950.003.007.6098.55
Triumph 3 Miles: 18.00Saucony Zealot Miles: 45.40Streak 6 Miles: 12.10Boston 6 Miles: 8.00Mizuno Ekiden Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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