| Location: AK,USA Member Since: May 02, 2015 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 1500m - 4:03.1 (2012 track)
5000m - 15:10 (2012 track)
10000m - 32:17 (2013 track)
1/2 marathon - 1:13:01 (Seattle 2012)
Marathon - 2:39:30 (Mayor's Marathon, Anchorage, AK 2015) Short-Term Running Goals: To establish a sustainable routine and life pattern to put myself on track to achieve another round of personal bests and ultimately begin a career as a serious marathon runner.
Break 15 for the 5k. Break 31 for the 10k. Run sub 1:10 and 2:30 for the full marathon.
Win the Seattle marathon this Fall. Long-Term Running Goals: Marathon OT qualifier by 2020. Personal: Born and raised in Seattle, currently live in Anchorage. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 402.43 | 37.01 | 29.40 | 19.06 | 487.90 |
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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 |
| Garmin: 9.07 miles 58:53.7 6:29/mile
Felt good clipping off same faster miles in the low 6s. All flat
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy trail run in the evening with Mark Iverson and his dogs. Beautiful loop off of Spencer's Loop trial overlooking canyon. Got very close and very spooked by a moose.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Felt reall good clipping off 6:50-7:10 mile effort until last 30 minutes when I got real dehydrated. Need to be more careful about that as the weather gets warmer. The day was 15 degrees warmer than what I am used to. Felt naseous all evening, pretty stupid move.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 1.50 | 12.75 |
| Work out with West High. For me 4 x 400, 200 at 73-70s and 33-31s with 4 "20-20"s
Very short warm up and cool down for me. Felt better as I warmed up. Kids looked good.
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Second run about 90 minutes later with TJ. Felt like roughly 7 minute pace average effort, 61 minute run so about 8.75 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.70 | 0.00 | 11.20 |
| Arctic Valley with Chad. Got my butt kicked by about a minute. Finished in roughly 39 minutes from parking lot pull out before first real gravel hill. Next time start next to shed next to golf course (UAA start according to TJ). Felt good to be back working hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.81 | 0.00 | 1.00 | 11.81 |
| Workout with West High - two lap warm up, 4x200, 4x150, 4x100, 4 20-20s, three lap cool down. Roughly 33s, 25s, 15s for the splits. I was behind all the kids which was good.
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Second run with TJ: 1:00:56, 8.81mi, 6:55/mi
Felt real stiff in the beginning but by the end felt fine clipping off 630s
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.95 | 0.00 | 0.00 | 0.00 | 14.95 |
| 1st run with West High: 44:50.5, 5.86mi , 7:39/mi
Nice shake out with the boys, they are ready for their meet this weekend.
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2nd run on own: 1:01:21, 9.09mi, 6:46/mi
Middle felt great clipping 630s, felt a little harder to maintain pace by the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 6.00 | 0.00 | 12.20 |
| 2 mile warm up easy.
3x2 mile on coastal trail. 11:07, 10:53, 10:59.
4 mile cool down.
Difficult by myself and with some of the hills, but happy to be doing this during such a big week and feeling healthy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.58 | 0.00 | 0.00 | 0.00 | 10.58 |
| 1:09:17, 10.58 miles, 6:33/mi
Run with TJ again in the morning. Felt stiff throughout but still wasn't too hard to keep up. Back end miles got pretty quick under 6:30s
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.69 | 0.00 | 2.00 | 0.00 | 15.69 |
| 1:54:17, 15.69mi, 7:18/mi
Long run with Tony. Back to his usual form and he really picked it up towards the end. 15th mile was 5:33. Felt surprisingly good for such a quick pace. Pretty easy and slow in rolling hills until last 4 miles. Great figure 8 loop in bicentennial
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.46 | 0.00 | 0.00 | 0.00 | 15.46 |
| 1st run with West: 44:18.6, 6.30mi, 7:02/mi
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2nd run an hour later on my own:
1:00:07, 9.16mi, 6:34/mi
Felt really good cruising along.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.82 | 0.00 | 6.00 | 0.00 | 9.82 |
| Tempo run on chester creek trail. Used mile markers instead of GPS. Continuous six mile run.
Splits: 5:30, 5:38, 5:36, 5:32, 5:37, 5:36; 33:31 Total time
Felt pretty good and strong. Was able to respond when I wanted to push
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.44 | 0.00 | 0.00 | 0.00 | 8.44 |
| Easy Run with Tony and TJ. Picked up last miles to 5:40ish
58:07, 8.44mi, 6:54/mi
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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 |
| Easy run with West. Feeling very tired and run down. Soccer game in the evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Bicentennial solo run
1:07:45, 10.11mi, 6:42/mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.17 | 0.00 | 0.00 | 0.00 | 12.17 |
| Long Run in Kincaid with Tony and Forest
Slow average pace reflects windy and hilly single track trails
12.17mi, 1:41:31, 8:21/mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 1.00 | 13.50 |
| Workout with West:
400m @ 1:09, 5x200m @ 31.xx each, mile warm up and cool down
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Bicentennial Run with Forest
1:11:54, 10.56mi, 6:49/mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Easy running with West. Only had time to do 2xmile at 5min pace. Wanted to do 6xmile at 5:20ish pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.27 | 0.00 | 0.00 | 0.50 | 12.77 |
| With West, mile warm up, 8x150m sprints, mile cool down. Felt better as they went along
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Second run with Forest, 1:05:45, 8.77mi, 7:31/mi
Hilly run up Spencer loop. Felt a lack of energy otherwise legs felt good.
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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 |
| 1:08:53, 9.97mi, 6:55/mi with Forest on Coastal trail
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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 |
| Easy 5 on Coastal trail with Morgan
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 0.00 | 0.00 | 0.00 | 20.70 |
| 7.24mi 54:15, 7:29/mi with West runners
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13.46mi, 1:36:49, 7:11/mi with Forest getting up to Hillside. Felt Great
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.72 | 0.00 | 0.00 | 0.00 | 10.72 |
| Hilly 10.72 @ 7:13s, 1:17:18 total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| 9.9 mi, 1:05:09, 6:34/mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Easy run with the West team
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 5.60 | 11.10 |
| Knoya Ridge Run Race, 15th place, 1:06:40. First mountain race. Felt more like a tempo, hard to judge effort. Pretty pleased
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.77 | 0.00 | 0.00 | 0.00 | 9.77 |
| 1:04:29, 9.77 miles, 6:36/mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Great hilly run to Service and back up Hillside from Forest's place with Chad as well. About an 1:45 of running fairly hard with the hills involved
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.83 | 0.00 | 0.00 | 0.00 | 10.83 |
| Two seperate easy runs in AM with West Kids
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 4.50 | 0.00 | 12.00 |
| Workout with Forest. 6x 4min on, remainder of mile on GPS watch for recovery. We were hitting 5:15-5:20/mile pace effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.73 | 0.00 | 0.00 | 0.00 | 9.73 |
| 1:05:07, 9.73mi, 6:42/mi
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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 |
| About 6:45 avg pace run before soccer game. Felt fairly fatigued after game
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy pre-race recovery run
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| | Race: |
Twilight 12K (7.456 Miles) 00:39:32, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 7.46 | 11.96 |
| Very happy with my first serious effort since college. I felt I executed my strategy perfectly to pull away after second bridge, just didn't have the legs to go with Chad at the 5.5 mile mark. Once he seperated we maintained distance apart and I still battled to a fast time for me so I am quite pleased. Plus first time ever beating Tony.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.39 | 0.00 | 0.00 | 0.00 | 11.39 |
| 11.39 miles, 1:20:56, 7:06/mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.50 | 0.00 | 0.00 | 0.00 | 24.50 |
| 6.5 mile Run with West kids in the AM. Very slow.
Heck of a run second with Tony, Forest, and Jake Moe on a beautiful out and back at Eklutna lake. 9 out and 9 back. Felt awesome despite being dehydrated and on very little sleep from late night before.
18 miles, 1:57:54, 6:33/mi
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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 |
| Nice relaxed run with Tony and Forest in Kincaid.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| 1:14:10, 9.85 miles, 7:32/mi
Spencer loop with Tony, Robert, Forest
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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 |
| Easy run before soccer game. 6:40 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 6.20 | 0.00 | 11.70 |
| 2x 5k w/ mile splits: 5:24, 5:28, 5:30 then 5:22, 5:30, 5:22
Felt much better on second one. Felt like crap before the workout.
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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 |
| Easy short run before soccer game. Played goalie.
New Beer mile PR of 6:52 in the evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Previewed a bit of the Mayor's course with Tom Richie, Sam Tilly, and Tony and Forest.
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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 |
| Very slow and easy with Will S on Service trails.
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| | Race: |
Mayor's Marathon (26.2 Miles) 02:39:30, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Decided to do the Marathon despite missing March and half of April to injury. I am very pleased with what I was able to accomplish without even training specifically for the marathon. Based on how I did in the TTK and subsequent long run I was motivated enough to give this a try.
I hung with the chase pack of Tom Richie and Jacob Kirk for about 14 miles hitting about 5:50 average. The net uphill really sapped it out of my legs so that when they put in a surge on the downhill I couldn't go with and I slowed to 6:10-:20s. Still felt strong the last half just tired and couldn't go faster.
I plan on taking some time off, running when I want until about mid July, then start running consistenly getting ready to begin an 18 week training block in August for the Seattle Marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 402.43 | 37.01 | 29.40 | 19.06 | 487.90 |
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