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Provo River Half

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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
182.2065.602.500.00250.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.301.000.008.30

Noon run, mostly cloudy, 70% humidity, temp. 74'

My brain was feeling tired but I knew my body had rested enough.  After about a half mile I started feeling better.  I was getting afraid I'd have to call the wambulance. I then set out my game plan for the run of 1 mile fast and the entire run under 7 minute mile avg.  I ran the 6th mile in 5:54 and the next two in 6:40.  My stomach got a little upset for some reason during the fast mile.  Probably just old age.

Time 57:00,  Mile avg. - 6:53

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.500.009.05

Noon run, sunny, temp. 80'

Little more humidity than normal.  After every mile I quickened the pace until Garmin would say I was averaging under 5 min. miles which would usually take about .08 - .10 miles. 

Time 66:40,  Mile avg. - 7:22

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Noon run, partly sunny, humid, temp. 80'

I remembered why I don't do speed workouts like yesterday, it gives me tendon-bum-itis.  Took it easier today hoping the itis will chill.

Time 66:35,  Mile avg. - 7:42

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.500.000.008.30

Noon run, Sunny, temp. 82'

Did some easy strides after each mile until Garmin said I was going under 6 min. avg.

Time 61:47,  Mile avg. - 7:27

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.500.000.008.75

Noon run, sunny, temp. 83'

Another nice day on the Jordan river path.  Did some sub 6 strides.

Time 64:15,  Mile avg. - 7:21

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

Morning run, temp. 65'

The sun came up with only 6 miles to go.  I started out easier with four miles of the first nine in over 8 minutes.  I wanted to push the last 5 down hill miles at marathon pace or better.  I was very pleased that by body let me run well the last 5 miles with an average of 6:22. 

Time 1:41:42,  Mile avg. - 7:16 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

Noon run, sunny, temp. 89'

I felt pretty good so I made today a speed day. 

Time 39:57,  Mile avg. - 6:40

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.500.000.008.80

Noon run, sunny, temp 87'

Nice run with a few sub 6 strides.

Time 65:23,  Mile avg. - 7:27

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Morning run, temp. 60'

Wanted to get some miles in knowing I'm not going to run on Friday so I went long today.

Time 1:46:52,  Mile avg. - 7:38

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.300.000.008.30

Noon run, sunny, temp. 88'

Just got in enought miles to hit 50 for the week with Saturdays half marathon.  The SGM is the real focus.  Did 6 sub 6 strides.

Time 64:35,  Mile avg. - 7:47

Comments(1)
Race: Provo River Half (13.1 Miles) 01:22:10, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Woke up at 3:40AM  I thought the race started at 6:30am not 7:00am.  Oh well, I arrived plenty early to get my bib and find the potty.  My son Dallas and my Sister-in-Law Jamie were also racing.  Dallas has been training with the High School cross country team.  Jamie's longest run was 3.5 miles.

The start was fairly cool.  Maybe 55'.  I like it cool.  The race director honked his horn and we were off.  My hands were cool for the first 3-4 miles then the temperature slowly started rising.  I felt I was moving at a fairly fast pace and was wondering if I'd be able to hold it the entire race.  There was a group of about 5 of us within about 25 yards of each other with Mary Ann usually leading the way and Jeff L. and Mikal E. in the mix.  We were in places 6-10.  We all traded places as we went through water stations and as we felt better or worse.    

As we got near to the end positions finally took place.  At about mile 10 Mikal E. held on to 6th place for the rest of the race.  I ended up in 7th and for the first time passed Mary Ann at about mile 11, she took 8th with Jeff L taking 9th.

I got first in my age division and 2nd place in the masters division.

Provo River 1/2 Marathon Fire Yr
YR2000 YR2001 YR2004 YR2005 YR2006 YR2008 YR2009 YR2011
5:28 5:35 5:58 6:35 6:25 5:48 6:18 6:03
5:46 5:45 5:52 6:29 6:26 6:04 6:17 6:07
6:18 6:13 5:52 6:24 6:28 6:25 6:23 6:07
5:57 6:07 6:01 6:36 6:28 6:05 6:14 5:56
6:19 6:07 6:05 6:39 6:28 6:40 6:39 6:24
6:19 6:06 6:00 6:28 6:44 6:43 6:29 6:16
6:20 6:02 6:58 6:55 7:07 6:25 6:47 6:57
6:16 6:00 5:54 6:32 6:18 6:34 6:48 6:45
6:16 6:16 5:45 6:32 6:18 6:49 6:29 6:12
6:16 6:00 6:01 6:33 6:36 6:22 6:15 6:08
5:50 5:44 6:08 6:42 6:23 6:19 6:36 6:14
5:57 6:02 6:08 6:34 6:20 6:44 6:34 6:19
5:35 6:00 5:27 6:06 6:21 6:43 6:15 6:07
0:25 0:28 0:27 0:32 0:39 1:13 0:25 0:35
1:19.02 1:18.25 1:18.36 1:25.37 1:25.01 1:24.55 1:24.28 1:22.10

Dallas did well for his 1st half marathon with a 1:41 getting 4th of 10 in the 18 and under age division being only 14. Jamie suffered through the last 5 miles with a 2:15.  My wife actually came to the finish line, mostly to see her son do his first half.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Noon run, sunny, temp. 83'

I was pleased that my legs were still working.  Both my quads were a little sore but thats about it.  I'll keep it on the easy side for a few more days until they feel all better.

Time 63:35,  Mile avg. - 7:40

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Noon run, sunny, temp 82'

Another day getting the legs ready for the SGM.

Time 1:05:13,  Mile avg. - 7:25

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.500.000.008.35

Noon run, sunny, temp. 85'

I was feeling old and figured it'd be a slow day but after a half a mile I was feeling much better.  Did 8 sub 5:45 strides.

Time 61:55,  Mile avg. - 7:26

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.801.000.000.008.80

Noon run, sunny, temp. 86'

My stupid ball of my little toe is hurting.  I've been feeling it for the past few days but never while I was running until today.  I wear a few different running shoes, I'm wondering if one of them rubs it wrong or my shoes are to narrow or if it's just from overuse?  I hate injuries.

Did 8 sub 5:45 mile strides.

Time 63:56,  Mile avg. - 7:16

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Morning run, temp. 69'

Partly cloudy kept in to much heat.  Stupid left ball of little toe still hurting.

Time 1:52:45,  Mile Avg. - 7:31

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Morning run, temp 63'

Ran up Ephraim canyon from my In-Laws home.  The 1st 2 miles gain 200 feet and the next 4 miles gain 1,600 feet.  I ran the 1st half in 62:15 and the second half in 40:45.  The canyon was beautiful as usual.  Ran into Andy Russel on my way back.  He's going to run the SOJO marathon and try one more time for Boston.

Time 1:43:00,  Mile avg. - 8:35

Dallas ran his 1st cross country race and took 12th in the JV race out of just over 100.   It was near 3 miles and he ran a 18:09. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.800.000.008.35

Noon run, sunny, temp. 90'

Half way through I soaked my shirt and got a drink, felt good.  Did 8 sub 5:30 strides.

Time 6:02:03,  Mile avg. - 7:26

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.501.000.008.80

Noon run, Sunny, Temp. 88'

After soaking my shirt in the drinking fountain at mile about mile 1.5 I ran a fast mile in 5:48.  I also did 6 sub 5:30 strides.

Time 64:56,  Mile avg. - 7:23

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.800.000.008.35

Noon run, sunny, temp. 91'

Did 8 sub 5:30 surges.

Time 61:45,  Mile avg. - 7:24

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.800.000.008.80

Noon run, moslty sunny, breezy, temp. 92'

I was feeling pretty good so I decided to do 3 miles in 6:30 or less.  I averaged 6:22 for miles 3-5 with miles 3 & 4 being wind aided. 

Time 60:54,  Mile avg. - 6:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.502.000.000.0017.50

Morning run, temp 70+

Did a quick 3.5 mile loop, warmed up, came home and soaked my shirt and headed back out for a 14 mile loop.  Had the sun the last 5 miles.

Time 2:08:47,  Mile avg. - 7:22

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Noon run, sunny, temp. 82'

The legs felt recovered but yesterday and today I've had to make too many trips to the potty.  I figured I'd be ok for a run because there is an outhouse every two mile on my route and because I didn't think there was anything left to worry about.  My stomach felt funny the first 5 miles then it actually started feeling better the last half. 

Nice to have the temperature down some from last week even though it is still to warm.

Time 76:34,  Mile avg. - 6:58

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

Noon run, sunny, temp. 83'

Another fine day on the path.  Did 8 sub 5:15 strides.

Time, 64:03,  Mile avg. - 7:07

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Noon run, sunny, windy, temp. 90'

I'm hoping that was the last 90' run for the year.  I could feel the tendon-bum-itis acting up a bit. I guess it didn't like the strides yesterday.

I ran 250 miles this month which is the most miles I've ever run in a month. I ran the final 250th mile in sub 7 in honor of the high mileage.  Hope the injuries will stay away.  It seems like I have a few past injuries that are always just waiting to flare up.

Time 74:24,  Mile avg. - 7:27

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.2065.602.500.00250.30
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