I am one with the levee and the levee with me

Week starting Sep 23, 2012

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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
76.300.008.005.7090.00
Switch 4 (2) Miles: 32.00Switch 4 (1) Miles: 15.00Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy at Mt St Helens. Are there wolves in this area? Apparently, because I heard them all around my camp last night. Spooky.

Switch 4 (2) 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
11.000.000.000.0011.00

11 easy, Badger Mt loop.

Switch 4 (2) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.005.7014.50

Workout with the team today: 5 sets of 1200m/600m w/ 200m jog after 1200m, 400m jog between reps. Rougly 1:30 from 1200-600, then 2:30 from 600-1200.

I ran this quite a bit faster than last year. After last week's race, I feel like I should be running closer to Chip and Dak, so that was my focus. They pulled me along to some fast times. It was nice to see Dylan and Tanner also running off my shoulder with several other guys also in the mix. I think our top 7 are looking pretty good.

1200m - 3:50 (uphill)

600m - 1:46 (downhill)

1200m - 3:44 (uphill)

600m - 1:47 (up & down)

1200m - 3:32 (down)

600m - 1:47 (up)

1200m  - 3:30 (down)

600m - 1:47 (up)

1200m - 3:27 (down)

600m - 1:49 (up)

Solid workout. My focus was to hang with Chip and Dak on the 12s and cut down, and then try to hang on through the 6s as best I could. Slight positive split on the last 6 is because my legs were pretty toast by that point, and the uphill felt killer. I think I need more hill work, my teammates were pulling away from me pretty easily on the hill.

Switch 4 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM - 7 easy at Cornwall Park.

PM - First day of class--13 easy, double loop around Padden plus a turf mile. I felt pretty trashed on this run. I need to eat better while I'm on campus. 2 tuna sandwiches just didn't do it today.

Switch 4 (1) 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
16.000.000.000.0016.00

AM - 5 easy, 1 loop around Cornwall park.

PM - 11 easy, including turf mile and 8xstrides. Felt ok for how much work I've done the last few days. 

Switch 4 Miles: 5.00Switch 4 (2) 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
10.000.008.000.0018.00

AM - 5 easy, Cornwall loop.

PM - 8 mile tempo at the Northwest soccer fields. Pancake flat grass course, exactly one mile per loop thanks to the genius of Bill Roe. A little bit twisty and turny, a bit of uneven footing, but I like running tempos out here.

Started at 5:45 for the first mile, then picked it up to 5:28, then dropped off to 5:40. Then back to 5:32 for reaching halfway in 22:25. I figured sub-44 was out of the question since I didn't think 5:25 pace would feel good for 4 more miles. But that's what we picked it up to. 5:25 for mile 5, then 5:25, 5:23, and we opened it up a little in the last for a 5:11 to finish in 43:51. I was really pleased with how good it felt to pick it up to almost race pace after 7 miles of pretty quick tempoing. And as always, I'm happy to dip under 5:30 pace on the 8-miler. 

This has been a full week of training, and I'm very happy with how my body is handling it. I'm getting lots of sleep, eating a lot better than usual, and it seems to be paying off. 

Switch 4 Miles: 5.00Switch 4 (1) 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
6.500.000.000.006.50

6.5 easy with Dylan. I lost my wallet this morning and it screwed up our plans of doing a longer run. Then I skipped my second run because I just felt so tired. 90 for the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.300.008.005.7090.00
Switch 4 (2) Miles: 32.00Switch 4 (1) Miles: 15.00Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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