| 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 | | 177.30 | 0.00 | 8.75 | 6.25 | 192.30 |
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| Ride 14 Miles: 118.60 | Ride 15 Miles: 35.20 | Mizuno Ekiden Miles: 11.00 | Flyknit Streaks Miles: 11.50 | Ride 15 X2 Miles: 16.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 4 easy
PM - 4 easy
I'm in Idaho for a moose hunt. Running is taking a little bit of a back seat for the moment.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
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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 in Liberty Lake. Down to the river trail for a couple miles. 7:32 avg.
Moose down! First run since getting everything taken care of.
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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 in 7:16 back home in NSL.
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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 | | 7.00 | 0.00 | 2.50 | 0.50 | 10.00 |
| 15 x 1:00 on/off + 4 x 30s sprints.
5:29 avg on fartlek, 4:50 on the sprints. Since the last couple weeks weren't super awesome for running, I shortened the "ons." Everything felt good, so I'll probably go back to normal from here.
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy Sunday loop. 7:28 avg.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy - 7:42 avg
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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 | | 7.50 | 0.00 | 0.00 | 1.50 | 9.00 |
| 12 x 30s hill sprints. Still got some speed in these aging legs.
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| Mizuno Ekiden Miles: 3.00 | Ride 15 Miles: 6.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy -- 7:30ish.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, 7:31 avg
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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 | | 7.00 | 0.00 | 2.50 | 0.50 | 10.00 |
| 5 x 3 min @ T (1:00 rests) + 4 x 30s sprints.
T segments in 5:51 avg. Still a long ways to go.
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| Flyknit Streaks Miles: 5.50 | Ride 14 Miles: 4.50 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 in 7:13
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 very easy in 8:26 avg
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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 | | 8.25 | 0.00 | 0.00 | 1.75 | 10.00 |
| In the Tricities. Went to the Desert Hills track and did 4x200, 4x300, 4x200. This was incredibly difficult for me. Fitness is still inching along.
33, 34, 34, 34
53, 53, 53, 54
35, 34, 34, 34
I saw my HS coach's van in the parking lot (same van after 20 years!) and texted him. He came out and reminisced for a few minutes. He's the reason I'm still obsessed with running after all this time.
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| Mizuno Ekiden Miles: 5.00 | Ride 14 Miles: 5.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Badger Mt loop from my parents' house.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| New shoes. 6 very easy from my parents' house (8:15 avg).
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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 | | 7.00 | 0.00 | 3.75 | 0.25 | 11.00 |
| T pace day. I was hoping to hop in the local Turkey Trot, but fatherly duties intervened. I got up early to hit the track near my in-laws'.
6 x 1k @ T + 2 x 200m (I prefer to tack on 4 x 200m to these, but I was feeling beat up)
3:29, 3:30, 3:30, 3:29, 3:29, 3:28; 34, 34
Very controlled. No issues holding pace. Being on the track really helps me to keep on pace vs trying to do these on a trail at this point. Still need some time to get paces trained in my legs.
T days have increased from 4 min total work to 8 to 12 to 15 and now to 21. Not bad. Still have a really long ways to go.
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| Flyknit Streaks Miles: 6.00 | Ride 14 Miles: 5.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Recovery 10. Met up with one of the HS guys I ran with more than a decade ago. Had a great time seeing some new trails in the area and catching up. Man, time flies.
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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 | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| Long run -- extended Richland loop. 7:35 avg. 65 for the week, a couple of a workouts, and a long run. That's a good week for being on vacation. Now I'm tired and need some recovery.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Back home. Easy 8 in 7:40ish.
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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 | | 6.25 | 0.00 | 0.00 | 1.75 | 8.00 |
| Hill sprints: 4 x 30s; 4 x 45s; 4 x 30s
I'm getting sick and these did not feel great. Not as strong of an effort as a result, but there's still benefit in getting it done.
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| Mizuno Ekiden Miles: 3.00 | Ride 15 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 177.30 | 0.00 | 8.75 | 6.25 | 192.30 |
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| Ride 14 Miles: 118.60 | Ride 15 Miles: 35.20 | Mizuno Ekiden Miles: 11.00 | Flyknit Streaks Miles: 11.50 | Ride 15 X2 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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