| Location: Casper,WY,United States Member Since: Jun 03, 2014 Gender: Male Goal Type: NCAA Champ Running Accomplishments: Current freshman at the University of Arizona. The intention is to redshirt me for the cross country season in order to allow for adaption to higher mileage training. In high school, I earned 13 state championships, 10 of which are individual titles. My PRs are as follows:
400m- 49.75 (WY State Championships, 2015)
800m- 1:52.48 (WY State Championships, 2014)
1600m- 4:13.82 (Mt. SAC Relays, 2014)
3200m- 9:15.51 (Arcadia Invitational, 2014)
5K, XC- 15:24.22 (4A West Regionals, 2014)
10K (en route)- 32:39 (Mickelson Trail Half, 2014)
Half Marathon- 1:11:33 (Mickelson Trail Half, 2014) Short-Term Running Goals: This cross country season, I will be redshirting, but I would like to reach a consistent 45-50 miles per week before track begins. My goals are 1:48-1:49 in the 800m and sub 3:50 in the 1500m once the winter and spring seasons come around.
Long-Term Running Goals: NCAA All-American, XC and Track
Top 10 boards at U of A in 1500/5000m
Personal: I love fast cars and all sorts of music. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 287.87 | 0.00 | 199.07 | 113.11 | 600.05 |
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| PureCadence 3 Miles: 240.20 | PureGrit 3 Miles: 111.80 | Mach 16 Spikeless Miles: 27.83 | Nike Flyknit 3.0 Miles: 149.77 | Mach 16 Spikes Miles: 4.17 | Nike Zoom Structure 18 Miles: 4.60 |
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| Night Sleep Time: 775.55 | Nap Time: 10.50 | Total Sleep Time: 786.05 | Weight: 141.69 | Calories: 0.00 | |
| | Race: |
BolderBOULDER (6.214 Miles) 00:33:40, Place overall: 44, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 6.21 | 8.21 |
| Achilles were rather tight after a long state meet weekend; it took me until mile 4 to really get going. One mile warmup felt good, one mile cooldown was rather tough due to muscle stiffness.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Recovery run from the weekend and 10k. Still feeling a bit stiff but it is slowly subsiding.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.07 | 0.00 | 3.07 |
| My principal put on a "race" for all the endurance athletes. I was still tired so I did what I needed to in order to win. It was quite slow.
18:53, 6:39/mi.
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| Night Sleep Time: 0.13 | Nap Time: 0.00 | Total Sleep Time: 0.13 | Weight: 140.00 | Calories: 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 |
| Still taking it easy in preparation for the upcoming half marathon.
27:09.4, 6:47/mi.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| Visiting Laramie, WY for my cousin's graduation gave me the opportunity to run at 7200ft. My feet hurt substantially from the 10k but I pressed through.
27:43.6, 6:55/mi
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 140.00 | Calories: 0.00 |
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| | Race: |
Mickelson Trail Half Marathon (13.109 Miles) 01:11:33, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 13.11 | 13.11 |
| First half marathon and the longest I have ever ran, even for training. I surprised myself; I decided last minute to go out with the leaders and won by two minutes. I could barely walk afterwards even after taking an ice bath; note that Mach 15s are not enough shoe for this distance.
1:11:33, 5:27/mi.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| I was very sore from the half so I chose to run at the pace of my sophomore teammates. This was on the mountain up at Bear Trap. I did not want to complete the run but I pressed through. Very tired. Got a massage and I feel better; looking to run tomorrow evening to maximize recovery time.
45:15.3, 7:32/mi.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 137.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| At an easy pace but still fatigued so felt like a CT and HR showed it. Will likely take tomorrow off. State games are on Saturday and I also have a blister in between my toes on my left foot that needs to heal. Weights today as well; back squats and cleans.
26:41.9; 6:41/mi.
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| PureCadence 3 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| HR suggested I was mostly recovered as far as heart/lungs but legs were still sore. Slow pace but single track dirt trails chosen made the effort slightly more difficult. Contemplating whether or not to take tomorrow off or the day before the race.
27:32.6; 6:54/mi.
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| PureCadence 3 Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 137.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.90 | 0.00 | 1.90 |
| Didn't get much sleep but started a 5 mi CT to see if I had enough energy. I didn't. Turned around and played it safe. Tomorrow is the day before state games so I will take it off entirely. Also did bench/snatch today
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| Night Sleep Time: 3.00 | Nap Time: 4.00 | Total Sleep Time: 7.00 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.34 | 0.00 | 0.00 | 0.34 | 0.68 |
| Did a hard 150m and 200m buildup with equivalent jog just to stay loose for tomorrow.
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| PureCadence 3 Miles: 0.68 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 140.00 | Calories: 0.00 |
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| | Race: |
Wyoming State Games 10K (6.214 Miles) 00:37:09, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.21 | 0.00 | 7.21 |
| This race was pretty unorganized and had very few competitors; I used it as more of a training situation than anything else. Took home a medal which was neat.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 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 |
| Went on a nice 8 miler on the mountain this morning. A few of the miles where the hills were steep were pretty hard but other than that it was quite easy. Really enjoying these new trail shoes.
55:16.3; 6:55/mi.
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| Night Sleep Time: 7.42 | Nap Time: 0.00 | Total Sleep Time: 7.42 | Weight: 140.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Started to feel it on the last .5 but felt good otherwise.
10:16.9; 5:09/mi
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| PureCadence 3 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 5.00 | 0.00 | 8.25 |
| First "real" CT of the summer. Inadequate sleep and I got up a bit late so it was rather hot during the run and I could feel it. Pretty intense foot pain on the last two miles which I will try to deal with today via massage.
30:20.9 - 6:04/mi
Ran an easy run with two of my teammates in the evening.
22:37.5 - 6:58/mi
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| PureCadence 3 Miles: 8.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 140.60 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Twisted my ankle pretty badly so cut it short. I will get back to it once it feels completely better.
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| PureCadence 3 Miles: 2.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Had 9 planned but decided to keep taking it easy on my ankle.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 1.00 | 2.00 | 4.50 |
| tempo
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| PureCadence 3 Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.68 | 4.68 |
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| PureCadence 3 Miles: 4.68 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.24 | 0.00 | 5.00 | 0.24 | 5.48 |
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| PureCadence 3 Miles: 5.48 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 | Calories: 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 |
| 1:13:33, 7:21/mi
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 144.00 | Calories: 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 |
| 1:08:43; 6:52/mi - Avg. HR 151
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| PureCadence 3 Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 140.50 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.65 | 2.50 | 4.15 |
| Something is very wrong somewhere. I am far more tired than usual and my mind just forces me down. Today was supposed to be mile warmup, 3 miles hard (around 5:15 pace), and mile cooldown. I made it 2 at a slower pace and did not have the mentality to continue. Then ran another .5 and gave up, ran CT pace home. It's time to change something somewhere, I should definitely be capable of this.
1.00 mile warmup - 7:24.16 - Avg. HR 137
2.00 mile PPM - 10:47 (5:23 pace) - Avg. HR 177
_______
.5 mile PPM - 2:30.1 (5:01 pace) - Avg. HR 170
.65 CT - 4:13.5 (6:29 pace) - Avg. HR 163
Est. VO2 Max: 67
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| PureCadence 3 Miles: 4.15 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 137.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.75 | 0.00 | 2.75 |
| 17:28.6 (6:21/mi) - Avg. HR 153
Est VO2 Max: 67
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| PureCadence 3 Miles: 2.75 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 137.80 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
| 47:30.8, 6:47/mi., Avg. HR 161
Est. VO2 Max: 67
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| PureCadence 3 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 140.10 | Calories: 0.00 |
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| | Race: |
Firecracker 4 Mile (4 Miles) 00:20:36, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 4.00 | 5.50 |
| 20:36, 5:09/mile - Avg. HR 183
Est. VO2: 68
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| PureCadence 3 Miles: 1.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 139.60 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| On mountain
36:20.1; 7:16/mile
Avg HR 156 BPM
Est. VO2 Max: 67
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 138.00 | Calories: 0.00 |
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| | Race: |
Casper Chase 5K (3.107 Miles) 00:15:54, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 3.11 | 3.91 |
| Really, really hot.
Avg HR: 182
Est. VO2 Max: 67
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| PureCadence 3 Miles: 0.80 | Mach 16 Spikeless Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 138.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 34:25.4; 6:54/mi
Est. VO2 Max 66
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| PureCadence 3 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 138.50 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.25 | 0.00 | 2.25 |
| 14:26.6; 6:25/mi
Est VO2 Max: 67
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| PureCadence 3 Miles: 2.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 138.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 1.00 | 1.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.56 | 0.00 | 0.00 | 0.73 | 4.29 |
| Took a number of days off and I feel much better now.
3.06mi. - 21:14.7, 6:57/mi
.5mi warmup- 5x250m buildups
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 137.50 | Calories: 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 |
| 26:52.1, 6:42/mi
Est. VO2 Max: 67
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| PureCadence 3 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.81 | 0.00 | 0.00 | 0.00 | 4.81 |
| 27:24.9; 6:52/mile
Avg. HR 152BPM
Est. VO2 Max: 67
Also ran a slow .81 with a far less experienced friend in the evening.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.01 | 0.00 | 2.01 |
| 12:23.3, 6:10/mi
Avg HR 157
Est. VO2 Max 67
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 138.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 44:44.3; 6:54/mile - on mountain
Avg. HR 161
Est. VO2 Max 66
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 139.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 1 mile warmup
1xmile hard, 1x 800 hard
1 mile cooldown
4x200m post squats
4 miles easy in evening with friend; 27:11
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| PureCadence 3 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 139.60 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| Ate too soon beforehand but was ok.
24:38.3; 6:10/mi
Avg. HR 161 (!?!)
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| PureCadence 3 Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| 1 mile warmup
8x400m @ 62.75 avg
1 mile cooldown
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| Night Sleep Time: 4.00 | Nap Time: 4.00 | Total Sleep Time: 8.00 | Weight: 138.90 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| 24:32.9; 6:09/mi
Avg. HR 156
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| PureCadence 3 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 139.00 | Calories: 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 |
| 40:13.7; 6:42/mile
Avg. HR 153
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 139.00 | Calories: 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 |
| 54:19.4;6:47/mi
on mountain
Avg. HR 157
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| 1 mi warmup
15:15.4; 5:06/mile, Avg. HR 177
1 mile cooldown
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| PureCadence 3 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.01 | 0.00 | 4.01 |
| 24:27.8; 6:05/mi
Avg. HR 157
on mountain
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| PureCadence 3 Miles: 4.01 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.50 | 4.50 |
| 1 mile warmup
8x400m, 60.8 average
1 mile cooldown
4x200m post weights
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| PureCadence 3 Miles: 4.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 59:39.7; 6:38/mile
Avg. HR 154
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| PureCadence 3 Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 139.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 2.00 | 4.10 |
| 1 mile warmup
2 mile PPM, 10:01 (5:00/mile)
1.1 mile cooldown
Very rainy. I got soaked.
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| PureCadence 3 Miles: 4.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.50 | 5.05 |
| Easy miles with a middle distance friend
30:00.9; 6:36/mi
Avg. HR 149
8x100m strides
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| PureCadence 3 Miles: 5.05 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 139.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.41 | 2.81 |
| 1.2 mile warmup
introduction to new mountain hill workout. Gonna ease into this one.
1.2 mile cooldown
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 138.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| 17:25; 5:48/mile
Avg. HR 159
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| PureCadence 3 Miles: 3.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 143.00 | Calories: 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 |
| On mountain. T minus one week until the start of sanctioned practices.
39:31; 6:36/mile
Avg. HR 153
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 142.50 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| 18:18.9; 6:07/mi
Avg HR 154
I need to be more consistent about running in the morning. Had major cramps from
dinner.
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| PureCadence 3 Miles: 3.00 |
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| Night Sleep Time: 6.50 | Nap Time: 2.50 | Total Sleep Time: 9.00 | Weight: 143.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| 30:39.2; 6:09/mile
Avg HR 159
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| PureCadence 3 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.50 | 4.50 |
| 24:17.3; 6:04/mile
Avg HR 153
4x200m post weights
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| PureCadence 3 Miles: 4.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| 18:55; 6:18/mile
Avg HR 157
|
| PureCadence 3 Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 4.45 | 6.05 |
| 1 mile warmup
25:04.6; 5:38/mile
.6 cooldown
First sanctioned practice of the year.
|
| PureCadence 3 Miles: 6.05 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 5.00 | 0.00 | 8.75 |
| 3.75 easy in the AM.
Lower body
5 mi CT with the team in the evening
|
| PureCadence 3 Miles: 8.75 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 2.00 | 3.60 |
| 1 mile warmup
8x400 @ 60.5 avg
.6 cooldown
|
| PureCadence 3 Miles: 3.60 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.15 | 0.00 | 5.65 |
| 3.4 miles
.5 form drills
1.75 back to the school
|
| PureCadence 3 Miles: 5.65 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.50 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.10 | 2.00 | 7.10 |
| 4.1 mile CT in AM: 26:14.6; 6:25/mi.; Avg. HR 149
PM- 1 mile warmup; 4x800m, fairly windy and didnt feel too well. I hope next week is better.
|
| PureCadence 3 Miles: 7.10 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| 40:43.4; 6:38/mile
Avg. HR 142
|
| PureCadence 3 Miles: 6.15 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.97 | 0.00 | 0.00 | 0.00 | 2.97 |
| Easing into running every day. Got on the mountain for a bit.
|
| PureCadence 3 Miles: 2.97 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 3.10 | 7.70 |
| AM- Light lower body weights; 4.1 miles, 26:51 (6:33/mi), Avg HR 141
PM- On the mountain with the team. Ran a 5K tempo on very strenuous terrain at high altitude. Great indicator that I'm in the shape I need to be in.
.5 warmup; 3.1 tempo in 17:19
|
| PureCadence 3 Miles: 4.10 | PureGrit 3 Miles: 3.60 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| 38:57; 6:29/mi
Avg. HR 153
|
| PureCadence 3 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 2.48 | 4.08 |
| Repeats at the park today with the team. Really slick and muddy which made it kinda fun.
1 mile warmup
4x1000m @ 3:00 avg (5 min rest)
.6 cooldown
|
| PureCadence 3 Miles: 4.08 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.55 | 0.00 | 3.41 | 0.00 | 3.96 |
| 2.75 to park
.55 form drills
.66 back to school
|
| PureCadence 3 Miles: 3.96 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Race: |
Cody Invitational (3.107 Miles) 00:15:53, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
| This race was really hot but I took the course record. Although my time wasn't the greatest, given the circumstances I can't be too upset.
|
| PureCadence 3 Miles: 1.00 | Mach 16 Spikeless Miles: 4.10 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 142.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 6.12 |
| |
| PureCadence 3 Miles: 6.12 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 20:32.3; 6:50/mile
Avg. HR 139
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.25 | 0.25 | 6.50 |
| Ran on the mountain, not at a fast pace but the altitude and inclines made it harder. Two hills hard post-run.
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 4.00 | 3.11 | 9.21 |
| 4 mile CT in the morning, before the first day of class.
1 mile warmup, 5x1000m @ 2:54 avg., 1.1 cooldown
|
| PureCadence 3 Miles: 9.20 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| My coaches had me take yesterday off. An easy run today pre-meet.
|
| PureCadence 3 Miles: 3.30 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Race: |
Billings Invitational (3 Miles) 00:15:11, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Good effort. Ran with the pack and kicked. Kinda regret not going for it like usual, but at least I had a fun time running today.
1 mile warmup, 1 mile cooldown
|
| PureCadence 3 Miles: 1.00 | Mach 16 Spikeless Miles: 4.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 0.00 | 8.85 |
| Easy day at the golf course.
58:26.6; 6:36/mi.
Avg. HR 143
|
| PureCadence 3 Miles: 8.85 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 142.50 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 11.11 | 0.00 | 11.11 |
| 1:08:37; 6:10/mile
Ran with the CU Boulder team at 9000 feet. Hung with some of their top guys but turned around early because they were running 18. 11 was a bit much for me as it is but I had a fun time and I am not as tired as I had anticipated I would be.
|
| PureCadence 3 Miles: 11.11 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Last day here at CU. Did a recovery run with the team.
|
| Nike Flyknit 3.0 Miles: 7.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 142.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.25 | 0.00 | 2.25 |
| |
| Nike Flyknit 3.0 Miles: 2.25 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 143.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 2.98 | 4.58 |
| 1 mile warmup
4x1200m @ 3:32 avg
1 mile cooldown
|
| Nike Flyknit 3.0 Miles: 4.58 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.75 | 0.00 | 2.75 |
| Really wet and cold today. Miserable but refreshing all at the same time.
|
| Nike Flyknit 3.0 Miles: 2.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 143.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.68 | 0.00 | 0.00 | 0.00 | 4.68 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Michelle Ludwig Invitational (3.17 Miles) 00:15:39, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.17 | 5.17 |
| Course was muddy and a little long. I won by 53 seconds. Upset that we didn't get to go to Liberty Bell.
|
| Mach 16 Spikes Miles: 3.17 | Nike Flyknit 3.0 Miles: 2.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 141.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| Easy run today post-meet. Felt really good. Pace and heart rate was indicative of an increase in aerobic capacity.
|
| Nike Flyknit 3.0 Miles: 4.05 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Sustained a minor injury so had to cut it short. Should be ok within a couple days.
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Today felt unusually difficult. Hopefully will be better tomorrow.
|
| Nike Flyknit 3.0 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| |
| Nike Flyknit 3.0 Miles: 5.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.00 | 0.00 | 8.00 |
| |
| Nike Flyknit 3.0 Miles: 8.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.74 | 0.00 | 4.74 |
| On visit to UW. Hoping this week will be more consistent than my last.
|
| Nike Flyknit 3.0 Miles: 4.74 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| 1 mile warmup
2 mile PPM
1 mile cooldown
|
| Nike Flyknit 3.0 Miles: 4.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
| 7 mile CT
|
| Nike Flyknit 3.0 Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 2.98 | 3.98 |
| 1 mile warmup
4x1200m
|
| Nike Flyknit 3.0 Miles: 3.98 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.86 | 0.00 | 3.61 |
| 2.75 to park
.86 form drills
|
| Nike Flyknit 3.0 Miles: 3.61 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Race: |
Casper Invitational (3.19 Miles) 00:16:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.19 | 4.19 |
| Blazing hot but big margin of victory.
|
| Mach 16 Spikeless Miles: 3.19 | Mach 16 Spikes Miles: 1.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Nike Flyknit 3.0 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.85 | 0.00 | 2.85 |
| |
| Nike Flyknit 3.0 Miles: 2.85 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 141.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.01 | 4.51 |
| |
| Nike Flyknit 3.0 Miles: 4.51 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
| Windy day
|
| Nike Flyknit 3.0 Miles: 7.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 2.80 | 3.80 |
| 1 mile warmup
3x1500m
|
| Nike Flyknit 3.0 Miles: 3.79 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.40 | 0.00 | 3.40 |
| |
| Nike Flyknit 3.0 Miles: 3.40 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.00 | Calories: 0.00 |
|
| | Race: |
Gillette Invitational (3.17 Miles) 00:16:53, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.17 | 5.17 |
| Really windy, but still no excuse for that kind of time. May take some time off.
|
| Mach 16 Spikeless Miles: 4.17 | Nike Flyknit 3.0 Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 142.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| On the mountain. Turns out I've had bronchitis for a week. Could explain the slower times.
| |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 144.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.39 | 0.00 | 0.00 | 0.00 | 9.39 |
| Long run with Villarreal and Amaya from Rio Rico. I'm really enjoying UA.
|
| Nike Flyknit 3.0 Miles: 8.33 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 1.49 | 2.99 |
| 1 mile warmup
6x400
.5 cooldown
|
| Nike Flyknit 3.0 Miles: 2.99 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 145.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice easy 50 minute run today. Felt good. I am beginning to make some significant changes in the way that I run on certain days in order to improve the effectiveness of my training cycle.
|
| Nike Flyknit 3.0 Miles: 7.10 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.93 | 2.43 |
| Only did one interval; slight strain on a muscle. Feeling better already
|
| Nike Flyknit 3.0 Miles: 2.43 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.07 | 0.00 | 0.54 | 0.00 | 2.61 |
| |
| Nike Flyknit 3.0 Miles: 2.61 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.00 | Calories: 0.00 |
|
| | Race: |
Leroy Sprague Invitational (3.16 Miles) 00:16:05, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.16 | 4.16 |
| Still rather unsure about how I feel while racing. As we begin approaching the championship meets I will begin running less. Hoping everything will pay off.
|
| Mach 16 Spikeless Miles: 3.16 | Nike Flyknit 3.0 Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| It is getting pretty cold.
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.28 | 0.00 | 0.00 | 2.98 | 5.26 |
| 1.71 warmup
12x400m
.57 cooldown
|
| Nike Flyknit 3.0 Miles: 5.26 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Felt really good today.
|
| Nike Flyknit 3.0 Miles: 8.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 144.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.33 | 0.00 | 0.00 | 0.00 | 2.33 |
| Pre meet
|
| Nike Flyknit 3.0 Miles: 2.33 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.00 | Calories: 0.00 |
| |
| | Race: |
4A West Regionals (3.107 Miles) 00:15:24, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 3.11 | 4.21 |
| Didn't wear my watch today and it did me some good. Excited for next week and post season.
|
| Mach 16 Spikeless Miles: 4.21 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| |
| Nike Flyknit 3.0 Miles: 6.01 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.35 | 0.00 | 4.35 |
| Definitely ready for a big time.
|
| Nike Flyknit 3.0 Miles: 4.35 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 145.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 3.60 | 5.85 |
| 1.2 warmup
20 minutes at a high intensity at the park.
1.05 cooldown
|
| Nike Flyknit 3.0 Miles: 5.85 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.16 | 0.00 | 4.16 |
| Foot Locker West in 3 weeks. Let's see what can be done.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 149.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 2.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 10 minutes on treadmill, varying inclines.
Front/Side Dynamic Exercises
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 152.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.22 | 1.72 |
| 10 minutes on treadmill
6x60m/Front-Side Dynamics
I'm easing back into things pretty well. The foot feels good. Next week will be a bit more strenuous.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 150.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| |
| Nike Zoom Structure 18 Miles: 0.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.50 | 0.00 | 1.50 |
| Waaayyy too cold. Should've stayed in.
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| Nike Zoom Structure 18 Miles: 1.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 152.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.60 | 0.00 | 2.60 |
| |
| Nike Zoom Structure 18 Miles: 2.60 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 152.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 287.87 | 0.00 | 199.07 | 113.11 | 600.05 |
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| PureCadence 3 Miles: 240.20 | PureGrit 3 Miles: 111.80 | Mach 16 Spikeless Miles: 27.83 | Nike Flyknit 3.0 Miles: 149.77 | Mach 16 Spikes Miles: 4.17 | Nike Zoom Structure 18 Miles: 4.60 |
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| Night Sleep Time: 775.55 | Nap Time: 10.50 | Total Sleep Time: 786.05 | Weight: 141.69 | Calories: 0.00 | |
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