I am one with the levee and the levee with me

Week starting Nov 18, 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: 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.004.004.000.0058.00
Peg 35s Miles: 32.00Boston 6 Miles: 15.00Streak 6 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Nov 18, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 recovery. 8:00 pace. Calves are destroyed. Not strained, just extremely sore. I maybe underestimated what yesterday's run would do to my legs.

Peg 35s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 recovery. 8:03 average. Badger Mt loop with a dogleg to make it 12.

Boston 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy, 7:22 avg. Jacobs Road out & back.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 21, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.004.000.0014.00

Big workout. I had 2 miles uptempo + 6 x mile on the schedule, but after the first couple mile reps I realized my legs have atrophied from cross trainng and I need to bring them up to speed more gradually.  So this turned into 3200m uptempo + 4 x 1600m + 3200m uptempo.

11:44 (5:48, 5:53)

5:19, 5:22, 5:17, 5:18

11:41 (5:54, 5:46)

Aerobically I felt great. Muscles in my legs felt beat up. Weather was ~30F, foggy, and no wind. I did this on the Richland High track.

Streak 6 Miles: 11.00Boston 6 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 22, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 recovery. Badger Mt loop in 7:44 avg.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.004.004.000.0058.00
Peg 35s Miles: 32.00Boston 6 Miles: 15.00Streak 6 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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