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Highland SJ Stake 5K

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Location:

South Jordan,UT,USA

Member Since:

Jan 09, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

All Time
2001 Provo River Half 1:18:25
2000 St. George Marathon 2:46:53
 
45-49 AD
2012 5K - Sandy July 4th 18:33

2011 10K - Des News 36:12,

2011 Provo River Half 1:22:10
2010 UVM 2:58:42

50-54 AD

2015 Scandinavian 10K 42:52,  2015 SLC Haunted 1/2 1:26:14, 2015 SGM 3:06:56

 

 

 

Other
I've run 30 marathons.
Ran Boston in 2003

Short-Term Running Goals:

 

5/25/19 - Scandinavian Days 5K - 20:01

6/8/19 - CornerCanyon Half
 
 
 
 
 
 
 

Long-Term Running Goals:

Run to stay healthy and happy.

Personal:

Married to a beautiful woman. We have 5 great kids.

Favorite Blogs:

Miles:This week: 8.70 Month: 54.55 Year: 963.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
208.8523.6011.100.50244.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Morning run, cloudy, temp 35'

I was in Ephraim for Tanner's graduation from Snow College so I decided to run up Ephraim Canyon.  The run went from 5600 feet to 7400 feet with the first 3 miles gaining 500 feet and the last 3 miles gaining 1300 feet.  Good practice for leg 9 of Ragnar.

Miles 1-3 avg. 8:28

Miles 3-6 avg. 10:57

Miles 7-12 avg. 6:42 (Slowest 6:48)  Ran down fast to give me a little feel of what I missed not running the Provo half.

Time 1:38:25, mile avg. - 8:12

 

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Noon run, sunny, windy, temp. 55'

My hips were still aching a little from Saturdays run.  Nothing a few Ibuprofen couldn't handle.

Time 63:57,  Mile avg. - 7:45

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.001.000.508.60

Noon run, sunny, temp. 48'

I did a couple of Qtr's at 86 & 79 and a faster paced mile at 6:32.  I like the cooler temps for running.

Time 62:45,  Mile avg. - 7:18

Coach Tom, what time should I shoot for a the UVM?

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Noon run, sunny, temp 60'

Today was a recovery run.  I wanted to run at 7:59 mile avg. and see if that would work for recovery purposes.  After finishing I didn't feel recovered.

Time 65:45,  Mile avg. - 7:58

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning run, temp 35'

Started to lighten up near the end of the run.

Time 47:11,  Mile avg. - 7:52

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.001.000.008.60

Noon run, sunny, temp. 50'

Near perfect weather.  Ran one faster mile in 6:40.

Time 65:15,  Mile avg. - 7:35

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Morning Run, cloudy, temp. 40-45'

I ran up and down the easier section of Butterfield canyon a couple of times.  Trying to get use to hill running since I don't get any hills at all during the week at lunch time.

I think I'm happy that I got selected into the St. George Marathon.  Now I'll have to train the end of the summer.  The good news is we'll be able to visit Grandma Loomis again.

Time 2:10:55,  Mile avg. - 8:11

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Noon run, mostly cloudy, a few raindrops, temp 55'

Calves a little sore. 

Time 64:25,  Mile avg. - 7:49 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Morning run, temp. 44'

Ran 3 fast miles in the middle of the run at 6:23 avg. 

Time 49:28,  Mile avg. - 7:04

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Noon run, partly sunny, temp 51'

I like the fully recovered feeling you get when you tapper or take a few days off.  I never seem to get it when doing higher miles or maybe I'm just getting old.

Time 66:30,  Mile avg. - 7:44

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.001.000.008.25

Noon run, partly sunny, temp 55'

I never know if I'm pushing to hard or not hard enough on average to get maximum benefits.  Anyway, I felt a little slugish today but I decided to push the second mile anyway.  It felt harder than it should for the 6:45 time.  The benefit of running a fast mile is the next few slower miles feel a lot easier.

Time 63:00,  Mile avg. 7:38

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Noon run, partly sunny, temp 57'

I wanted to run easy to see if I could get any pep back in my legs at all for tomorrows long run and 5K.  I ran with Tyler and figured we'd avg. 8:30's but he was feeling good.

Time 49:00,  Mile avg. - 8:10

 

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Race: Highland SJ Stake 5K (3.1 Miles) 00:19:40, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.100.0016.10

Morning run 5:45am up and down Butterfield Canyon.  12 miles at 8:16 mile pace.

Stake 5K at 8:00am.  There were about 60 runners that showed up.  I ran behind a couple of runners for the 1st half mile.  I needed to get warmed up after already running 12 miles, then I decided to push the pace.  Luckily the teenager that was in second place followed me when I picked up the pace making me run even harder.  He fell back after about a mile.  As I was finishing the last mile I was pleased to notice I wasn't dead tired and my legs were still feeling strong.  Good to know I could go even faster.

I got a 19:40  or about a 6:20 mile pace. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Noon run, mostly sunny, temp 76'

Nice to run in the heat in preparation for the WBR. 

Time 46:18,  Mile avg. - 7:43

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

Noon run, cloudy, temp 53'

I haven't done a long fast run for awhile so I decided to today.  My legs felt a little tight while stretching but once I got running I felt fine.  I wanted to get under 7 min. avg. and after 2 miles I was 4 seconds behind the 7 min. man.  I then decided to focus and make the goal. 

Time 61:48,  Mile avg. - 6:52

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Noon run, mostly sunny, temp 58'

It was a very nice day for running.  I felt like going a little faster than my normal training runs.

Time 62:53,  Mile avg. - 7:32

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Morning run, temp 48'

Last half of the run was light enough to see very well.  I wish it could always be like that.

Time 53:55,  Mile avg. - 7:43

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Noon run, partly sunny, temp 59'

Just putting in the miles to get ready for UVM.

Time 65:25,  Mile avg. - 7:53

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.001.000.000.0018.00

Morning run, a few miles of sun, temp. 34'-44'

I started out when it was very cloudy and dreary, at the bottom of Butterfield Canyon.  The canyon is still blocked off from traffic which is nice.  As I climbed in elevation from 5,400 to 7,800 the snow got deeper.  However it wasn't until the final mile before the top that I had to run in the snow.  I ran through some fog on the way up but just as I got near the top the sun came out, which was nice cause it was a little chilly at the top of the canyon. 

This was my longest run of the year and the most miles logged in a week.  I hope I'm ready for UVM.

Time 2:36.24,  Mile avg. - 8:41

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Noon run, mostly sunny, temp 48'

The storm that left an inch of snow this morning let up for some good running at lunchtime.  I felt pretty good except my hip flexers were sore from Saturday.

Time 63:25,  Mile avg. - 7:42

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.602.000.008.60

Noon run, sunny, temp 60'

Tuesdays are usually my fast day.  I decided I'd do two fast miles with I mile jog between. I first ran two miles at an avg of 7:09 then I ran a fast mile at 5:48 then the rest mile at 7:28 then the next fast mile at 6:07. 

Time 60:37,  Mile avg. - 7:03

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Noon run, mostly cloudy, temp 68'

I was dragging a bit today.  I had to pick up the pace a few times to stay under 8 min. avg.

Time 65:20,  Mile avg. - 7:52

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning run, temp. 58'

Time 54:00,  Mile avg. - 7:40

Was discomforted to hear that someone was stabbed to death yesterday at 8PM on the section of the Jordan River path that I usually run on a couple of times a week at lunchtime. 

Life is not fair.  I'm glad that justice is sometimes handled in this life but always will be dealt with properly in the next life.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Noon run, sunny then cloudy, temp 65'

Ran with Tyler for the first 3 miles. 

Went to the skin Doctor yesterday and she took two biopsy's.  I must have spent to much time in the sun when I was young.  Women doctors are much nicer than men doctors until you get a knife in their hands.

Time 65:30,  Mile avg. - 7:56

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.103.000.000.0016.10

Morning run, partly cloudy, temp 48'

I ran 10.1 around the neighborhood and then meet at 7am to drive to suncrest and do the big hill with the Slacker WBR team.  We ran 3 miles up at an elevation gain of about 1,250 feet and then back down.  I averaged about 6:20's down and 9:20's up.  Sue is doing the Ragnar leg and wanted a simulation.

Time 2:05.12,  Mile avg. - 7:47

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Morning run, temp 50'

Dallas had a soccer tournament, so I had to get up at 5:30 on a holiday to get the run in.  I got in 244 miles this month.  The most miles I've ever run in a month as far as I know.  I always start cramping up between miles 16-20 on all marathons I've run in the last 6-7 years.  I'm hoping the higher mileage in May will help this problem at UVM.

Time 77:30,  Mile avg. - 7:45

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
208.8523.6011.100.50244.05
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