dedication, perseverance, self-discipline

Law Day 5k

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
290.4530.8510.503.60335.40
Asics Gel Ohana Racer Miles: 167.35Adidas Adizero Miles: 14.00Brooks Axiom Miles: 130.85Asics Speedstar Miles: 8.20Pearl Izumi Surge Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.101.000.000.0010.10

I ran with Sasha this morning.  We ran out to the lake and back, and threw in a "fat" half mile in the middle in 3:01, and a mile at the end that started out really slow, but we finished the last half mile in 3:01(6:11+ for the mile).  Total time for 10.1 miles 1:18:38.

On a side note, I am very happy with my beautiful little wife.  She has started running with Sasha's wife Sarah in the morning and has come to run with her each of the last 3 days.  I am proud of her.

Asics Gel Ohana Racer Miles: 10.10
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Race: Law Day 5k (3.107 Miles) 00:16:09, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.003.1014.00

This is a race that is a little different than most in that their is a team aspect to it.  Some of the different law firms up in Salt Lake put together teams of 3 men and 2 women, and compete against one another.  All of the times for the 5 people are added up at the end of the race, and the team with the lowest combined times is the winner.  I was running on the team that Chad put together for his law firm. 

So, I get to the race expecting to see some good competition, as the different law firms all like to bring in ringers like myself to help them win.  However, I was not expecting to see a runner of Jeren Jameson's caliber at the race.  I was expecting someone like BJ Christiansen who came to the race last year.  Anyhow, I knew that I had my work cut out for me, and since Teren was running on a team with Thatcher Olsen, Neal Ferrin, and Emily Jameson, I knew that our team was also going to have to run well to win.

So, the race starts and Teren takes off.  I follow, and I stay right behind him for the first mile.  The first half of the race is mostly uphill, and the second half is mostly downhill and winds through the U of U campus.  We hit the first mile in 5:21, and at the 2 km mark Teren starts to pull away (6:56 at 2k).  I hit sections where I was focusing really well, and I was able to maintain the distance behind Teren, and at times even close the distance a little, but then I would lose focus and he would start to pull away again.  I hit the second mile in 5:29, and then missed all of the rest of the marks until the finish, crossing the line in 16:08 by my watch (16:09 officially, but the start was funny because no one knew if it had really started or not, so we hesitated for a second or so).

Teren finished the race in 15:53 officially, so just 16 seconds ahead of me.  I could see him the entire time, which was good, especially considering the fact that I ran a marathon 2 weeks ago, and I have yet to completely recover.  I think that is why I was having trouble hanging on to Teren, as I felt like I could maintain the pace when I was focusing well and maintaining the gap, yet then I would lose concentration and I would fall back a little more.  Overall, it was a good race, and a nice gauge to how I am running and recovering from the marathon.

Our team ended up winning the team title by a mere three seconds over Teren's team, as we had a team time of 1:28:42 to their 1:28:45.  It helped that we had the top women's finisher in Emily Bates, and after I came in, Josh Steffen finished 20 seconds in front of Thatcher to give us a little bit of breathing room.

Adidas Adizero Miles: 14.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I feel sore after the race on Saturday.  This tells me that I am not recovered from the marathon, because I am not usually sore after a 5k.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

I ran 10 miles in 1:13:58, running 4.5 of it with Ted, and 6.5 of it with Sasha and Ben.  Afterwards I ran with Kimia and Sarah for a few minutes and I pushed William in the stroller.  I really only ran the last quarter of that, so I will only count that towards my mileage.

Brooks Axiom Miles: 10.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.601.500.000.0010.10

I ran 10.1 miles in 1:18:11.  Ran a half mile in 2:59 a little over half way through, and then ran the fat mile in just over 6:00 at the end.

Asics Gel Ohana Racer Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran at 5:15 this morning with Sasha and Ted.  We finished 6 miles, after which Sasha and I went out for 4 more.  Total time of 1:17:06 for 10 miles.

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I ran 10.1 miles with Sasha this morning in a total time of 1:16:22.  We ran into Ted and a couple of his cadets near the beginning and ran with them for a little while.  We ran the fat mile twice on the way back.

Asics Gel Ohana Racer Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I ran with Sasha, Ted, and one of the cadets (I need to learn his name) this morning.  At 3 miles Ted and the cadet turned around, and Sasha and I went out to the turn around for 10.1 miles.  We marked out the course for the 5 mile race tomorrow and also ran the fat mile on the way back.  Total running time of 1:16:42.

Brooks Axiom Miles: 10.10
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Race: Fast Running Blog 5 miler (5 Miles) 00:26:36, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.005.000.0021.10

So, I ran Sasha's race this morning.  However, I did not run the race until after I had already gone out running for 15.1 miles.  I ran the first 10.1 miles before the race in 1:03:59 (32:41, 31:18 per 5.05 segment), followed by 5 more miles in 32:27 to hit 15.1 miles before the race in 1:36:26 (6:23 pace).  I slowed down just a little over the last 2 miles of my extended "warm-up" otherwise I would have been right on 6:20 pace.

At the start of the race some guy in grey took off and was way ahead of us for the first couple hundred meters.  I got excited because of this, and ran a little faster than I should have for the first little bit.  I ran with Sasha for the first 2 miles hitting them in 5:15 and 5:24 (10:39).  At two miles I took off to see if I could induce myself to crash because of lack of fuel.  I ran the third mile in 5:12 (15:51), but then lacked the motivation or the strength to really push it and closed with a 5:20 (21:11) and a 5:24 to finish in 26:35 by my watch.  The official time was 1 second slower.

So, it is the fastest I have ever ran the "5 mile tempo" by 15 or 16 seconds even though I was not fresh at all by the time the race started.  I did think that I had it in me to go faster, but I just wasn't feeling it today.  Either way it was a good workout, and I think that Sasha and Sarah did a good job of putting it together.  It is nice to have a nice little race with more of a community feel to it and less of the frills.

Asics Gel Ohana Racer Miles: 21.10
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

1:17:48 for 10.1 miles

Brooks Axiom Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

1:17:42 for 10.1 miles.  Ran 2 fat miles during the second half at around 6:00 pace.

Asics Gel Ohana Racer Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

1:18:10 for 10.1 miles.  Also ran the fat miles today.

Brooks Axiom Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

1:17:01 for 10.1 miles.  Ran the fat miles a little faster today than normal.  5:45 for the first, and 5:56 for the second.

Asics Gel Ohana Racer Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

1:16:08 for 10.1 miles.  Again, ran the fat miles.

PM:  I ran my first double today since the marathon last month.  I felt good, but I probably ran it a little too fast.  25:26 for 4 miles.

Asics Speedstar Miles: 4.00Brooks Axiom Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0014.350.000.0019.35

The plan for today was to go out to the lake, and then run the 5 mile tempo in the middle of the run on the way back, finishing with a mile around the block by my house.  Everything went as planned for the first while, but I ran a little faster than planned.  33:21 for the first 5 miles.  After 5 miles I sped up, running 5:45 pace for about 2 miles before slowing to 5:50 pace for another 3.85 miles to get me to 10.85 miles in 1:07:18 (14:35 for the last 2.5 of this).  I then began the 5 mile tempo, and I sped up, hitting a half mile in 2:51, followed by miles in 5:40, 5:36,(14:07 for 2.5) 5:32, 5:34, and then closing with a half mile in 2:46 (13:52 for the last 2.5 and 27:59 for 5 miles, with the last 7.5 being done in 42:34).  At this point I was at 15.85 miles (1:35:17).  The original plan was to maintain no slower than 6:00 pace from here to my house, including running up state street (monster hill).  However I did not feel well, as it was warmer than I am accustomed to and I had not eaten anything since the previous evening.  So, I slowed down.  Things seemed to be ok, until I was about 2 miles from home, and my vision started to get really blurry and I started feeling like absolute garbage.  Finally, as I was running up state street I decided that I had to stop, as I could tell that I was seriously dehydrated, and out of fuel.  I did, and I found a little stream and got a drink, waited a few minutes, and then finished running home at around 10:00 pace.  Total time of 2:02:22 for 19.35 miles.

Asics Gel Ohana Racer Miles: 19.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Good day today.  We walked home from church barefoot because Kimia's shoes were hurting her feet, so we both took our shoes off.  I could tell that my feet were not used to it, as I got some hot spots on my heels.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I missed running with Sasha and Ted this morning, because I couldn't fall asleep last night until almost 2 am and I was too tired to get up this morning.  I ran alone in the afternoon.  It was the first training run this year that I have run wearing both short sleeves and shorts.  Total time of 1:09:11 for 10 miles.  I wasn't trying to go that fast, it just happened.  I did simulate a fat mile coming up the hill at the end of the run, but I'm not sure how far it was.

Brooks Axiom Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.002.000.0014.00

I ran a three mile tempo today with Sasha.  We ran the first mile at a comfortable pace in 5:46 (2:57,2:49).  We then sped up and hit the second mile in a fairly even split 5:19 (pace did vary a little starting slower and finishing faster).  Just before we hit 2 miles, Sasha dropped back and I was alone from there to the finish.  I ran the last mile in 5:08, hitting quarters in 78,78,76,76.  HR around 184 at the end.  The 76 quarters felt comparable to the 78's.  I then took a vpb and didn't stop my watch before running back to Sasha's house.  Finished 10 miles in 1:14:47 counting the vpb.

 PM:  I ran 4 miles in 29:08.  I found out that my heart rate jumps about 10 bpm when I run up the hill back to my house, and has a similar decrease when I am running downhill, even when the effort feels the same.

Pearl Izumi Surge Miles: 4.00Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

We ran 6 miles with Ted and Colby this morning, finishing back at Sasha's house in 42:49.  Sasha, Tyler and myself then went back out and ran some more.  Tyler turned around after a mile, and Sasha and I finished 10 miles with a total time of 1:13:09.  We ran a couple of fat miles in the middle and at the end of the run, hitting 5:51 on the first, and 5:59 on the second. 

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.002.000.0014.00

I ran with Daniel, Tyler, and Sasha this morning.  We ran out to the end of the trail, running a fat mile on the way out.  Sasha and I then said goodbye to the others and we ran the 5 mile tempo together.  We were trying not to push the pace too much.  Mile splits are 5:44, 5:42, 5:43, 5:28, 5:24.  The last 2 miles felt harder than they should have.  Probably because my sleep has not been ideal the last couple nights.  I was just a little tired.  My heart rate topped out at 183 during the last quarter of the tempo, when I hit a 77.  We finished up with a cool down to get 14 miles for the run, with a total time of 1:35:20.

On a side note, we met a crazy guy on the trail today.  He was not wearing much clothing, and looked to be exercising.  However, when we came up near him he started yelling incomprehensible things, jumped in front of us, and gave Sasha a slap on the back.  This happened 2 more times in one fashion or another during the workout, with him coming out of the bushes to scare us the last time.   Weird.

Asics Gel Ohana Racer Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I ran 10 miles this morning with Sasha, Ted, Colby, Tyler, and this guy that Kimia knew when he served his mission in California (I can't remember his name at the moment).  It was one of the bigger groups we have had.  We ran 6 miles together.  After the first 6 miles, Sasha and I finished up with 4 more, to finish up the run with a total time of 1:15:40.

PM:  4 more miles in 28:57.  I felt pretty good.

Pearl Izumi Surge Miles: 4.00Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.505.001.000.0020.50

I ran with Sasha this morning.  We went for 10 miles up the Provo Canyon, turning around in 1:14:42.  We then came back down, running the last 10 miles in 1:02:25.  Total time of 2:17:07.  We ran a 5 mile tempo on the way back in 28:42 (6:01, 5:51, 11:24 for 2 miles, 5:26).  At the end we also ran a fat mile in 5:57.

I am also very proud of Kimia, because she did not want to get up this morning and run because she was not feeling well, but when I came home she had gotten ready to go running and was waiting for me so that I could take her out.  

Asics Gel Ohana Racer Miles: 20.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

I ran in Arizona today, as I am down here for my sister's wedding.  I finished my run in 1:16:32.  I originally thought that is was about 10 miles.  However, later on I realized that there are mile markers on the trail in Mesa that I was running on, and between this run and the evening run I did I ran at least 1 mile farther than planned and quite possibly a little more.  After I finished the run I ran 2 more miles with Kimia, although I am only counting them as 1 mile because they were slow.

PM:  I originally thought it was 4 miles in about 29:00, but probably a little more like 4.2 or 4.3

Asics Speedstar Miles: 4.20Asics Gel Ohana Racer Miles: 11.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles this morning.  Again, it was probably a little over 10 miles, but it was closer this time.  Total time of 1:12:36.

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.500.5010.00

This was my last run in Arizona, as my sister got married last night.  I ran 10 miles in 1:10:39.  I think that I finally got the time right for the distance I was trying to run.  On the way home, a skateboarder came onto the trail I was running on while I was running a "fat" mile.  I passed him, and I think that his pride got the better of him because shortly thereafter he goes flying by me, and was definitely working pretty hard.  So, I decided that I was going to hold with him.  I sped up a lot, and actually gained on him over the last .5 of my fat mile that was now without doubt anything but a fat mile.  I timed myself at 5:11 for that mile, and I think that I might have hit the last .5 in about 2:21.  At the end of my fat mile, the skateboarder went back onto the street, and I continued on the trail.

After getting back to my granparent's house, I had the blessing of being able to drive 11 hours back to Utah (yuck, I hate driving long distances).  I was just a little on the tired side by the time I got home.

Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

I ran with Sasha, and Daniel this morning.  Sasha ran a three mile tempo, and Daniel and I ran the first mile of it with him in about 5:42.  We finished with a total time of 1:15:49 for 10 miles.

PM: I ran three miles in the evening in about 24:00.

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.102.000.000.0014.10

I ran with Sasha this morning.  We ran 10.1 miles in 1:14:41.  We threw in 2 fat miles during the second half of the run, the first being run in 5:52, and the second in 5:45.

PM:  4 more miles in 28:15.

Pearl Izumi Surge Miles: 4.00Asics Gel Ohana Racer Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.202.000.000.0020.20

I ran a long run today, running the first half with Sasha in 1:13:52, and running the second half alone in 1:06:42.  I kept the pace pretty easy the entire time, because I don't want to kill myself 2 weeks out from another marathon as I think that I hurt myself in Salt Lake because of the half that I ran 2 weeks before.  I did push the pace a little bit during the second half as I just wanted to get done, and during the first half of the run Sasha and I ran a couple fat miles.

Brooks Axiom Miles: 20.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
290.4530.8510.503.60335.40
Asics Gel Ohana Racer Miles: 167.35Adidas Adizero Miles: 14.00Brooks Axiom Miles: 130.85Asics Speedstar Miles: 8.20Pearl Izumi Surge Miles: 4.00
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