I am one with the levee and the levee with me

Week starting Jul 26, 2015

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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:	5.10	Month:	25.80	Year:	26.80
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:						47.30

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.25	0.00	5.00	2.00	85.25

Brooks Ghost 6 (B) Miles: 28.00	Hoka Stinson Miles: 6.50	LunaRacer 3 Miles: 21.25	Saucony Ride 8 Miles: 20.50	Asics Electro 33 Miles: 5.00	Mizuno Ekiden Miles: 4.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

AM - Padden horse trails and a loop around the lake. Bumped into Pete and joined him. No watch, but roughly 10 miles.

PM - Work loop (3.25).

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Jul 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	0.00	0.00	13.25

AM - Padden horse trails and a loop around the lake. I bumped into Pete on the way around the horse trails and joined him going the other way. No watch, roughly 10 miles.

PM - Work loop (3.25).

Brooks Ghost 6 (B) Miles: 10.00	Hoka Stinson Miles: 3.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jul 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	5.00	0.00	16.50

AM - Tempo work. I warmed up to Cali and did 2x30s (mile pace) then 2x2miles, 3x1mile at tempo, followed by 2x30s (mile pace). 1:00 rest for every 1 mile at tempo.

The trail goes slightly uphill the first half mile.

10:52 (up)

5:17

5:15 (down)

5:24 (up)

I felt great about this one. It was smooth and controlled and I'm making progress.

PM - Work loop (3.25).

LunaRacer 3 Miles: 13.25	Hoka Stinson Miles: 3.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jul 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

12 miles with Tanner. Boulevard, Marine Park, and Happy Trails. 1:29:30.

Saucony Ride 8 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jul 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Long run with Tanner. We did the same run I did last week with a slight variation: Horse trails at Padden, lake loop of Padden, then down to Bench and Happy Trails and back home. 2:10:26. I finished feeling only slightly more tired than a standard 10-12 miler. Progress!

Brooks Ghost 6 (B) Miles: 18.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jul 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.00	13.50

AM - 5 easy on the Urb. I saw Deroche this morning and the therapy on my hips/groin/hip flexor is coming along. My body is healing. Amazing how much a professional can help -- I've been just living with the pain for over a year now.

PM - 8.5 easy with Quimby and Tanner. Short Whatcom loop.

Asics Electro 33 Miles: 5.00	Saucony Ride 8 Miles: 8.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Aug 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	2.00	12.00

Showed up at the WWU track for mile pace day to find a guy who looked an awful lot like Chris Derrick smashing a series of sub-60 quarters. I can't be sure who it was, but the guy was fast.

For my own workout, I did 4x200m, 6x400m at mile pace w/ 2:1 timed active recoveries. Times were: 32, 33, 32, 33, 67, 67, 67, 66, 67, 67. My legs felt heavy and I couldn't break out of the 67 groove. Perhaps the higher volume week put some garbage in my legs? Or maybe it was too close to my long run. Either way it was frustrating, but I'm practicing patience and just letting my body do what it can. There's plenty of time still for improvement.

Update: Turns out it was Chris Derrick, apparently he's in town. Cool sharing the track with him.

LunaRacer 3 Miles: 8.00	Mizuno Ekiden Miles: 4.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.25	0.00	5.00	2.00	85.25

Brooks Ghost 6 (B) Miles: 28.00	Hoka Stinson Miles: 6.50	LunaRacer 3 Miles: 21.25	Saucony Ride 8 Miles: 20.50	Asics Electro 33 Miles: 5.00	Mizuno Ekiden Miles: 4.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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