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Sandy Firestation 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 HALF - Provo River 1:22:10
2010 MARATHON - UVM 2:58:42

50-54 AD

2015 Scandinavian 10K 42:52

 

 

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

Short-Term Running Goals:

 

5/14 - Law Run 5K - 20:15

5/28 - Scandinavian Days 10K 4

 
 
 
 
 
 
 
 

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: 0.00 Month: 0.00 Year: 790.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
168.8545.203.000.00217.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Noon run, sunny, temp. 81'

I was feeling a little out of gas but decided to do miles 3&4 fast.  I did them in 6:12 avg.  It was hard and I thought I'd pretty much die out and run some really easy miles after, however, after running hard the easy running doesn't seem so bad and I actually felt ok and made better time than I thought I would the last 6 miles.

Time 72:24,  Mile avg. - 7:15 

 

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Noon run, sunny, temp. 75'

I felt like I've over done it a little this week so I took it nice and easy.  I'd much rather run at a faster pace.  I feel like I'm wasting my time, but hopefully it was a wise decision.

Time 50:50,  Mile avg. - 8:29

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

Early Morning run, temp 55'

Nice temperature for the run by It was all in the dark with a headlamp except for the last 2 miles.  When I could finally see without the headlamp I decided to pick the pace up and push it in harder.  I still felt just a touch run down.  Maybe waking up at 4:30am doesn't help.

Time 1:44:35,  Mile avg. - 7:28

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.654.000.000.0017.65

Morning run, temp. 64'

Drove up to Butterfield Canyon and did 2 down 5 up and 3 down.  The final 3 miles I did in 6:01 average.  I'm finally doing a little down hill running in preparation of the SGM down hills.  I could tell I need alot more downhill work before the SGM.  The elevation change at Butterfield was about 900 feet.  I then drove home and thought I'd run with Dallas but he actually got up out of bed on his own and went jogging before I got home.  After that nice 20 minute rest I went 7.65 more out and around Daybreak.

Time 2:08.44,  Mile avg. - 7:18

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Noon run, moslty sunny, temp. 78'

Everything seemed a bit creaky so I took it easy. 

Time 49:47,  Mile avg. - 7:47

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Noon run, sunny, temp. 75'

Liking the cooler temperatures.  I thought today would be another slow day but I started feeling good after I got warmed up.  Did 8 sub 5:30 strides.

Time 65:27,  Mile avg. - 7:14

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

Noon run, sunny, temp. 78'

Just puttin in the miles in hopes of a good SGM.

Time 74:02,  Mile avg. - 7:24

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon run, sunny, temp. 80'

Easy run before tomorrows longer run.

Time 30:12,  Mile avg. - 7:33

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.000.000.0018.00

Morning run, temp. 58'

I ran up and down the lower part of butterfield canyon twice.  I parked in the middle so I could get a few drinks.  On the 6 miles that are all down hill with about a 200 foot drop per mile I ran those around marathon pace and averaged 6:22. 

Most weekly miles for the year at 65.  Now maybe I can taper a little for SG.

Time 2:15:47,  Mile avg. - 7:33

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon run, sunny, temp. 72'

Good day, not to much lingering soarness.

Did 9 sub 6 strides

Time 73:21,  Mile avg. - 7:20

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

Noon run, sunny, temp 74'

After a mile I was feeling good so I decided to do mile 3 fast.  I did it in 5:42.  Then after 5 miles I was still ahead of the 7 minute man by 10 seconds so I decided I wouldn't let him pass me the rest of the way.  I ran the last 4 miles in 6:39 avg.

Mentally I'm ready to quit training and run the SGM.

Time 61:25,  Mile avg. - 6:50

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Noon run, sunny, temp. 75'

Did 8 sub 5:30 strides.  On the last couple of strides I could feel the tendon-bum-itis flaring up.  Also, my planter fasciitis is acting up a bit.  I need the marathon to hurry and get here before I fall apart.

Time 73:31,  Mile avg. - 7:21

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Noon run, sunny, temp. 73'

I must have wore my self out the last few days.  So today was a recovery day, but I'm not sure how you can recover running nine miles.

Time 69:51,  Mile avg. - 7:46

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon run, partly sunny, temp. 71'

Legs felt a little better today than yesterday.  I'm guessing doing 4 easy today will have them ready for tomorrow mornings half marathon. 

Time 31:44,  Mile avg. - 7:56

Comments(2)
Race: Sandy Firestation Half (13.1 Miles) 01:27:47, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Sandy Firestation Half marathon.  Sunny, temps between 55-60.

Last year they had this run but it was 18 miles and it made it by 5 firestations.  This year they changed it to a half marathon and the race only went by two firestations.

Race morning was near perftect temperatures and zero wind.  There were only a few people at the start that I thought may be able to beat me.  There were only about 60 people in the race.  As the race started a guy named Tom Perry that looked near my age or slighty older than me took off.  I let him get about 15 yards ahead of me after only a quarter mile and then I decided I wouldn't let him go at least for a few miles.  Tom and I were by ourselves the whole race.  A few times the first 5 miles I considered letting him go because I didn't want to over do it before the SGM.  But I just couldn't let him go knowing that I was staying with him.  Finally after about 6 miles I could tell he was finally slowing down just a bit and it felt much better and I started getting some confidence that I could win the race.  We ran side by side alot of the time.

I stayed with Tom until 1.5 miles left in the race were the course is level and down hill and then I decided to put him away.  I think I won by about 50 seconds.

YR2011
6:17 half level half down
6:55 13:12 Up hill
7:28 20:40 Up hill
6:27 27:07 mostly down
6:25 33:32 easy down
6:32 40:04 easy down
6:46 46:50 easy down
6:47 53:37 easy down
6:30 60:07 Down hill
7:03 67:10 mostly up
7:44 74:54 Up hill
6:36 81:30 mostly level
5:45 87:15 Down hill
0:32 87:47 level
1:27.47

Mile avg. - 6:42

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon run, sunny, temp. 75'

I was thinking I'd just run 6 today because I ran a half Saturday and it's taper time but it was a nice day and I was feeling pretty good so I did 10 instead. 

I'm hoping I can run the SGM in the same mile avg. as I just did the Half.  SG is down hill and the half started and finished in the same location with 2 big hills in the race.  Wondering if the down hill full marathon will be enough to let me go the same pace as a flat half marathon.

Time 74:36,  Mile avg. - 7:28  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.500.000.006.00

Noon run, sunny, temp. 73'

Love these nice days on the path.  Did 5 sub 5:30 strides.

Time 44:36,  Mile avg.  - 7:26

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon, sunny, temp. 73'

Pushed it a little to get kinda near to some marathon pace miles.

Time 73:28,  Mile avg. - 7:21

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Morning run, Temp. 53'

Ran the Temple hill a few times to get some hill work in.  Did the downhill portion at marathon pace.

Time 44:18,  Mile avg. - 7:22

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Morning run, temp. 55'

Usually I have to wear a long sleeve shirt sometime before the SGM but not this year.  On my run today there were 4 miles that averaged about a 200 foot drop each.  I ran those four hard at a 6:07 average.

Time 1:26:38,  Mile avg. - 7:13

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Noon run, sunny, temp. 75'

Easy running, like todys run, is never as fun as pushing the pace but I am glad I'm making it to the final tapper week with not major injuries.  Now I just hope I don't catch a cold like a I did several years ago just 3 days before the marathon.  I've already had one lady come into my office today saying she didn't feel good all weekend and is still feeling under the weather. 

Time 66:04,  Mile avg. - 7:58     

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.600.000.004.60

Morning run, temp. 55'

What a wonderful September to train for the SGM. 

Time 35:06,  Mile avg. - 7:38

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

Noon run, sunny, temp. 73'

Did today's run to make sure my body stays perked up for the marathon Saturday.  Can't let my body think that this lower mileage and slower pace is the new trend.   

Also, it sure is fun to run when everything is 100% ready to go.  Legs never felt tired or worn out durning todays run.  Good sign. 

Time 40:15,  Mile avg. - 6:43 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon run, sunny, temp 80'

I'm hoping it doesn't reach 80 degrees until way after I finish the marathon Saturday.  Looks like another hot one.

Time 31:36,  Mile avg. - 7:54

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
168.8545.203.000.00217.05
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