dedication, perseverance, self-discipline

Minuteman 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
294.285.0015.373.35318.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran with Sasha, Matt and Benjamin today.  Since Benjamin didn't meet his goal yesterday to be able to go out to eat he ran with us again today so that he could try to get the time (3:10 for 800).  He met his time goal, running about 3:08 and after we dropped him off at the house we added a little more to finish up with 10 miles in 1:18:47.

Comments(2)
Race: Minuteman 5k (3.107 Miles) 00:15:30, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.003.1017.10

I ran the minuteman 5k this morning, getting to the race course a little after 7:00. I warmed up with Sasha and Seth before doing some striders, and stretching before the start of the race. Just looking at the field before the start of the race, I could tell that it was going to be competitive, as there was a high number of runners who looked serious.

When the gun went off I was really surprised at the speed at which Teren and Seth took off at. My original plan had been to try and hang with them for as long as possible, and then trying to survive the last bit to the finish. Instead I scrapped those plans, and I hung at the front of the trail pack with Alexander Thomas, while another runner tried to hang with Teren and Seth, and another held about halfway between them and us. During the first mile I would switch between 5th and 6th, as Alexander would sometimes be in front of me, and vice versa. I hit the mile in 5th place with a time of 4:53, 6 seconds behind the leaders (4:47).

During the second mile, Alexander and I started moving up and we began to battle one another as we tried to stay in front of one another. We caught the 4th place runner a little past 1.5 miles and we started gaining on the 3rd place runner, who had now dropped off of the pace that Teren and Seth had set. The course through the first mile and a half had been either a slight downhill, or flat. Just a little ways before the 2 mile mark, however, the course starts to go up a slight uphill, which does not hurt too bad initially, but which really takes a toll by the end of the race. Alexander passed me just before the 2 mile mark, and we had not yet caught the 3rd runner, so I finished the second mile still in 5th place with a time of 9:47 (4:54). At this point I was 11 seconds behind Teren and Seth who went through this mark at 9:36 (4:49).

Just past the 2 mile mark I passed the runner who was in 3rd for the first 2 miles. He seemed to be fading, so I did not worry too much about him. Alexander however, was posing more of a problem as he was now the only person between me and the money. He started to push the pace a little more as we worked our way up the hill and he put a small gap on me (3-5m). I let him have it as I did not want to push the pace too early because I wanted to be able to have enough left to take him at the finish if it was necessary. We turned the corner onto a bigger hill (still not too big) with less than a half mile left, and it was at this point that I decided to make my move. I really did nothing more than focus on maintaining pace up the hill, but it was enough to catch up to and pass Alexander. From this point on I could not even hear him, although he finished only 2 seconds back. I now focused on Seth, who had dropped off the pace Teren had set. I could tell he was coming back, albeit rather slowly and I slowly worked on reeling him in. As we neared the 3 mile mark I could tell that I was pretty thrashed, as my battle with Alexander had taken a lot out of me and I realized that I would probably not be able to catch Seth. I made it through 3 miles in 14:59 (5:12 not bad for an uphill mile) with Seth about 4 seconds in front, and Teren a ways in front of Seth.

Over the last .1 Seth pushed it a little harder in order to beat me, and I think the gap stayed about the same as I finished the last .1 in 31 seconds for a total time of 15:30 for the race. Seth came in at 15:26, and Teren came in at 15:13. Officially my time was 15:31, however both the running clock and my watch both had me at 15:30 as I crossed the line. Anyhow, based on our two mile times, Teren only put six seconds on me over the last 1.1 which was consistent with the rate at which he gained on me over the first 2 miles. I gained 7 seconds on Seth over the last 1.1 but I think that pretty much all of it came before the 3 mile mark as he sped up over the last little bit to maintain the distance.

Just like my last race, this race has proven to be a good barometer for my fitness and the improvements which I have been making, which is very encouraging for me. Just a few months ago I finished 20 seconds behind Seth at the Magna 5k (4 seconds today) and 56 seconds behind Teren (17 seconds today) and that race was a 50 second 5k pr for me. Anyhow, I am excited with my progress, and hopefully I can keep this up over the next few months.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I got plenty of sleep last night, but I was really dragging at church today. I think it was because I was fasting. I came home and took a good nap and it made me feel better.

Surge - 348.25

Ohana racer - 229.6

Speedstar - 189.85

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I had trouble sleeping last night because I took a really long nap yesterday afternoon, but I felt fine this morning, so I think that it all added up together fine and I shouldn't feel too tired later on today.  I ran with Sasha, James, Benjamin, and for a little while with Matt.  We all seemed to have VPB issues this morning as James had to go twice, I had to go twice, and Sasha is Sasha so I don't think any more explanation is needed there.  I think it is due to yesterday being Fast-Sunday.  We didn't eat anything for a day, and then we ate a bunch in the afternoon and it decided that it wanted to come out this morning.  Anyhow, we ran a little faster than normal this morning, partially due to Benjamin deciding to run a 7:03 mile during his workout and we finished the first 6 miles in 44:57.  We dropped off James and then headed out again.  We did a tug of war test with Sasha's harness and I won.  I am not really sure what it means, but I guess it doesn't really matter.  We also did a couple tests of muscle recruitment doing a bunny hop for 100 then a bound for 100, and finally a 1 leg hop for 100.  Sasha seemed to struggle more with the bunny hop.  After our turnaround, we ran into a former BYU runner who graduated in 1994 and we did a few 800 repeats with her in 3:04 (approximately), 3:16, and 3:04.  We then finished running back to Sasha's house, finishing with a total time of 1:30:04 for 12 miles.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.054.001.050.0012.10

I ran with Sasha and Tyler this morning. We went out 2.5 miles and then came back to the start of the 5 mile tempo where we said goodbye to Tyler. The goal was to see how long Sasha could hold 5:00 pace and then to finish the 5 mile tempo as fast as possible after that. We started off, but Sasha's watch didn't get started so we stopped after 100 and came back to start again. We started again and went through the first 100 in 20 seconds, so a little slow. I don't know exactly why, but I just wasn't feeling it today. I think it was primarily from a lack of sleep the last 2 nights, but I feel like there were other factors as well. Anyhow, I had trouble pacing Sasha through 5:00 pace and at 400 we were at 1:18. We followed this up with a 1:14 and a 1:16, so we were only 3 seconds back at .75 miles. Sasha then started to loose it and we went through the next 400 in 1:21 for a 5:09 mile. After this we did the next mile in 5:44 followed by a 5:38 including a turn-around. Our last 2 miles were a 5:38 and a 5:34. The last half mile I had Sasha slap my hand a couple of times as he was struggling to maintain pace and we went through the last 2 quarters in 1:23 and 1:21 for a total time of 27:43 for 5 miles. The whole workout felt odd. The 5:44 mile felt almost as hard as the 5:09, and I wasn't feeling too good later on, when an average pace in the 5:30's should have felt relatively easy for me.  After finishing we cooled down, and finished at Sasha's house for a total time of 1:31:35 for approximately 12.1 miles.  I was feeling light headed after we got to Sasha's house, so I went inside and got some water before going home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

I accidentally set my alarm clock for the wrong time, so I woke up late this morning and wasn't able to run with Sasha.  So, instead I took the opportunity to sleep late and I ran later in the morning.  I wanted to hold about 7:30 pace for the run and I sped up after putting in an 8:20 first mile and almost caught the 7:30 guy by 4 miles.  I locked into just under 7:30 pace after 4 miles and stayed there until 8.1 miles at which point I slowly started to speed up, averaging about 7:15 over the last 4 miles to finish in 1:29:40 for 12.1 miles.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.2512.10

I ran with Sasha and James this morning.  After three miles, James turned around and headed back.  After he turned back Sasha and I did 5x10 seconds hard with 5:00 between each repetition.  It was all out for Sasha, but less strenuous for me because my calves are still giving me grief and I didn't want to mess them up.  We added an extra 2 miles on the way back so that we could get 12 miles in.  Finished in 1:35:58 for 12.1 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Sasha and I drove up to the end of the Provo River Half this morning so that Curt could show us the changes that have been made on the course so that we do not get lost tomorrow.  We ran the last few miles twice to make sure we don't mess is up and then ran up the canyon for a few miles before coming back.  We did two quarters at approximately race pace (one a bit slow, and one a bit fast) to get a feel for the pace tomorrow while coming back down the canyon.  We did them in 1:22 (5:28 pace) and 1:14 (4:56 pace).  Even the second quarter did not feel too hard due to the decline we were running down.  I may try to hit about 1:18 quarters during that stretch of the race (a little over half way through).  We finished 12 miles in 1:34:50.

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Race: Provo River Half Marathon (13.2 Miles) 01:08:55, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.0013.200.0018.50

There were a lot of bloggers at the race today. We took the top seven places for the men. I warmed up about 2 miles before getting on the bus, and after the ride up South Fork Canyon I ran just a little more before the start.

Mile: 1 - 4:50 - I took off and after 1/2 mile I was pretty much alone for the rest of the race. This first mile was pretty steep heading down, but the first few miles do roll a decent amount while they head down, so it is not a straight descent.

2 - 4:52 (9:42) - Pretty much the same as the first mile

3 - 5:11 (14:53) - This mile still has a net descent, but there are some uphill sections thrown in that slow it down a bit.

4 - 5:06 (19:59) - Similar to mile 3, but with more descent. Around this point I start to feel it just a little. I don't think it was a big deal, but I might have pounded it a bit too hard coming down the canyon. The pace was on target through this point, but I misjudged how much the pounding would take out of me.

5 - 5:16 (25:15) - about the first .1 heads downhill before exiting South Fork Canyon. Then, it flattens out for a bit before beginning a gradual climb for the rest of the mile. Based on my split, I probably pushed it too hard during this mile.

6 - 5:22 (30:37) - At the beginning of this mile the grade gets steeper and stays that way for about 3:00 or so. After this, it starts heading back downhill again until you hit the mile marker. I probably pushed it too hard going uphill on this mile as well.

7 - 5:02 (35:39) - Downhill almost the entire way except for a small rise as you get on the river trail. I think that this mile was about where it should have been. I also took a gu about halfway through this mile just to test it out.

10 - 16:01 (51:40) - the mile markers at miles 8 and 9 were misplaced, so I am not counting those miles, but I was timing quarter mile splits off and on, and they were almost all right around 1:20 (5:20 pace). This holds true to the 3 mile split as it is only 1 second slower than 5:20 pace. I felt like I should have been able to run these miles faster, but for some reason I just couldn't push myself any more than I was. I felt like I could hold the pace forever but could not go any faster. I think that it has something to do with pushing the pace a little too hard while going uphill earlier in the race.

13.2 - 17:15 (1:08:55) - I made it to the 11 mile mark before they got the marker out, and I don't know if they had 12 or 13 mile markers. Anyhow, I knew were the 11 mile mark was supposed to be, and based on my estimation I still held 5:20 pace for that mile. I started hurting at about 10.5 but it was fine holding the pace for the next .5. However, from 11 miles to the finish I was really hurting. Based on the time I averaged about 5:25 over the last 2.2 miles and I probably was going slower during parts of those miles as I sped up shortly before the finish. The course was a bit long, and pretty much everyone I talked to was getting readings right around 13.2 miles so I will count it at that length.  My official time was 1:07:59 and I wish that I ran that fast, but the official timing started late as I had myself much slower and everyone else did too.

Dave Holt came in second, a little over a minute behind me.  Sasha came in third, and Adam Wende came in fourth, followed by Chad, Walter, and Steve to round out the top seven sweep by the bloggers.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I slept really well last night. I am in California for the next two weeks and I was so tired last night that I crashed at about 9:00 and only got up at 6:00 this morning because Kimia was so excited to be in California that she woke me up.

Surge - 384.35

Ohana Racer - 248.1

Speedstar - 214.05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I am still somewhat sore after the half marathon on Saturday.  My legs were really screaming at me those last 2 miles.  I am surprised that I didn't have a bigger slowdown than I did considering how bad I felt.  Anyhow, I ran 11 miles alone, and then 1 with Kimia in a total time of 1:39:50 for 12 miles.  I started off really slow considering I am at sea level, and then sped up later on.  The soreness slowly worked itself out while I was running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I ran 12 miles easy in 1:32:33.  My legs are not feeling so sore anymore as much as they are feeling tired.  I think it should just take a little longer to recover from the half marathon last Saturday.  About an hour after I got back I ran 1 miles with Kimia

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

My legs are feeling a lot better today.  I don't feel so tired, however, I woke up this morning and my groin was tight and sore.  Who knows why, its not like I have done much the last couple of days.  I did help my father in law put a laminate floor in an apartment he is making out of his old workshop but if anything that should have made my knees sore.  Oh, well.  My run took me 1:32:05 and I ran 12 miles.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I took things really easy today as I made an effort to go slower.  I have noticed that it is easier to speed up at sea level if I am not paying attention.  So, I took it slower today, but due to speeding up later on the overall time I spent running is only about a minute less than yesterday.  1:33:06 for 12 miles.  I also went to the park with my nephew and niece this afternoon and ran around with them for a couple hours playing in the sprinklers and going down slides.  It was fun.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.001.000.000.0020.00

I found a trail that runs alongside a creek in San Jose and I ran along that today.  It is similar to the Provo river trail, except that it is not as long, has more rolling hills, and due to the fact that it is inside a city of about a million people it is packed with walkers and bikers.  Overall, however I can't say it was too bad.  I wanted to get done sooner, and I didn't want to be running for over two and a half hours, so I took the pace a little more aggressively than I have been.  I went out in 1:06:20 for 10 miles and I finished in 1:03:17 for a total time of 1:09:37 for 20 miles.  On the way back I also started chasing an old man on a bike for about a mile, and I put in 1 mile in about 5:50.  Other than that I was sitting around 6:20 pace for the majority of my run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I am not used to running the day after a long run, so todays run felt odd.  My legs just felt kind of drained for the first few minutes.  The pace was not an issue, I just felt like it should be my day off since I normally do long runs on Saturday and then take Sundays off.  Anyhow, I cut my run short by a mile because I didn't feel right and I finished 11 miles in 1:22:45.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Surge - 420.35

Ohana Racer - 248.1

Speedstar - 258.05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

My leg was pretty sore yesterday, so I worked it out for a while and it felt a lot better this morning.  Just to be safe I decided to cut todays run a little shorter.  I took it pretty easy for the most part and finished in 1:18:00 for 10 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.500.0011.00

I felt like the horses wanted out of the barn today, but I tried without success to keep the pace slower for most of the run.  Finally I gave up when 2 kids on bikes passed by me, and I spent a half mile running them down and then leaving them in the dust.  I finished 10 miles in 1:12:46 followed by one more mile with Kimia.  My leg has been bothering me more and more.  I think that I am going to keep the mileage at about 10 a day for the next while and hopefully the leg gets better.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 10 miles easy in 1:18:04.  Nothing spectacular to report.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:20:06.  I ran about half of this run on grass.  I wanted to see if the leg would feel better if I stayed on grass and it actually felt pretty good.  I will probably try this again tomorrow and see if the improvement continues.  I have been massaging the leg fairly consistently, as well as taking anti-inflammitory drugs and icing.  It doesn't really hurt, but it feels similar to how my leg felt last summer before I developed a stress fracture and I do not want that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran on the grass again today.  My leg felt fine except for some tightness at the beginning of the run as I was just warming up, and at the end of the run as I sped up a bit.  I probably went farther than 10 miles both yesterday and today, but not by much.  Total time 1:19:49

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran on the grass again for about half of my run.  Total time 1:19:52 for 10 miles.  Like every day recently, I feel relatively nothing out of the ordinary while I am running, but after I finish I feel like there is a tightness in my leg, almost like an achy feeling.  At least it feels like it is getting better as I have backed off recently.  Hopefully that trend continues.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My calf felt tight today, more-so than normal, but I almost feel like it is a good thing. This is because I was able to massage it out, and the tightness didn't feel like it extended to put stress on the bone like it has felt recently.

Surge - 451.35

Ohana Racer - 248.1

Speedstar - 288.05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Good run today.  I did feel some lingering tightness in the leg, but it was no worse than it has felt recently and might even have been better.  I think that I will keep on the 10 mile a day plan for the next few days, but I might increase the mileage later on in the week and possibly add in a long run this Saturday.  As long as my leg either stays constant in how it feels or gets better I think that I am safe.  However, if it starts getting worse again I will need to keep backing off.  Total time for 10 miles (maybe a little more) was 1:18:27.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Everything was pretty much the same as yesterday.  I ran with Sasha and Derek and finished up with a total time of 1:18:53 for 10 miles.  Nothing spectacular to report.  My leg felt fine while running.  It did feel somewhat odd at the beginning of the run, almost as if I was getting a cramp in the muscle but slightly different.  The feeling went away after about 1 minute.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Today I really just didn't feel like moving much. I didn't feel tired, I just didn't feel like going very fast. The only time we started to speed up at all my calf gave a slight twinge and we slowed back down. Total time for 6 miles 50:57. I will run this afternoon with the Springville Cross Country team as well.

PM - I ran 7 miles with the Springville Cross Country team.  I need to slowly work on these guys in order to get them running slower.  We finished 7 miles in 47:53.  The guys were all breathing hard, and were having trouble saying more than a few words at a time to one another, when their coach told them that they should be conversational during the run.  The leg felt good except for one little twinge  in the muscle about 5 or 6 miles into the run.  Considering the pace, that shows significant improvement.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran with Sasha, Derek, and Michelle this morning, while running the first mile with my Dad (peds endo doc on the blog) and some other guy I don't know. After one mile in 9:05, we picked up the pace and caught the 8:00 guy shortly after the 3 mile mark. We hit 6 miles in 47:XX and Derek took off so he could do some ROTC stuff at BYU. The rest of us then picked up the pace into the 6:30-6:40 range. After 2 more miles I turned around and ran back to Sasha's house to finish 10 miles in 1:15:46.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.980.000.120.0013.10

I ran with a whole slew of people this morning just like the last few days. Tyler and Daniel turned around after about a mile. My dad turned around after a little more than 2 miles. Derek was late, but caught up and after my dad turned around we sped up to catch the 8:00 guy. we ended up finishing 10.1 miles in 1:17:36 after running at about 9:30 pace for the first 2 miles.

I ran this afternoon with the Springville Cross Country team. We only ran 3 miles as they have a race tomorrow. We ran most of the run at about 7:30 pace, but I ran the last quarter in 1:32 because I wanted to see how it would feel going slow for 100m and then picking up the pace for 100m and then going slow for 100m, followed by another fast 100. Because I haven't done much of anything that is fast recently, I felt like I was working the cobwebs out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I went to a cross country meet for Springville High School up in American Fork, so I couldn't run early this morning. Instead I ran a little during the meet, and then did the bulk of my run after we got back to the high school. I ran home from the school wearing a backpack in 90+ degree heat. I can't say that it was pleasant, but it got over 9 miles out of the way. I then dropped off my bag and finished up my run to get a total of 13 miles in 1:34:30. After adding in the mileage I got in at the race, I come out with 15 miles total on the day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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I slept a lot today. It was good.

Surge - 493.45

Ohana Racer - 248.1

Speedstar - 317.05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
294.285.0015.373.35318.00
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