dedication, perseverance, self-discipline

2008 Law Day Run

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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
64.253.005.101.5073.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.5011.20

Easy run with Sasha today plus 8x100.  We ran out from my house and after 2.5 we ran 100 with no time after another 700m we ran another 100 in 15.6? followed by similar rest.  We then ran a 15.1 followed by a 14.7?  We then took a larger break of over 2 miles and then ran 2 more 100's in 15.1 and 14.9 approximately (I am just going off of memory for all of the times so they may not be accurate).  With about 2 miles left We decided to see how fast I could do a 100 all out.  Sasha started in front of me with my objective being to catch him and see how much I could gap him.  I ran the first 100 in 11.5 however I slowed down early because I was looking at the wrong mark.  So, we decided to nix that time and do it again.  I ran back to our mark and this time I ran the 100 from a standstill instead of giving myself a running start and I ran a 13.6 for the final 100.  This one could have been faster except I ran it with almost no break after the 100 before it and I was already over 9 miles into my run for the day so I started to fatigue near the end.  After this we ran back to my house to finish up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

I ran with Sasha, Brad, Josse and Michelle this morning.  Hyrum came as well but he stayed back and turned around after one mile.  We were pacing Josse and Michelle through the uneventful half-marathon so I started with them at what felt like 7:20 pace through the mile mark.  Sasha and Brad caught up around 2 miles and we held sub 7:00 pace through about 7.6 miles.  At this point Josse started to slow down, so I went with Michelle while Sasha and Brad stayed back with Josse.  Michelle and I stayed at sub 7:00 pace throughout with the exception of a few quick vpb's.  We went through those quarters a little slower than 8:00 pace including the stops.  Near the end we started to pick it up some and we hit a couple of quarters in 1:38 with about a mile left.  I didn't catch our final mile split but I think it was probably about 6:25.  I also ran a little extra after we had finished and I took a detour with about 1.5 left to see if the bathroom was unlocked to give me the extra .1

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

easy run this morning. I woke up a bit late so I met Sasha on the trail. We took it slow and after 5 miles we went back to Sasha's house and ran 2 miles with Hyrum as well as one lap around Sasha's house before he got there plus a standing long jump test (my best was 7'5", Sasha's was 6'7"). I then did an extra three miles to finish up. Total time 1:24:31

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.002.000.5011.60

Good run today.  I ran to Sasha's house and we ran our normal route out to the lake and then back to my house.  After a ~2.5 mile warm up we did a short 2 mile tempo.  I wasn't feeling up to a longer tempo otherwise we would have gone farther.  The plan was to go out in about 5:30 pace and to hold that, however Sasha went through the first quarter in 1:23 and it felt too slow.  I would have sworn that we were going 5:40 pace or maybe even slower.  So, I sped things up a bit, and by my watch we went through the mile in 5:22-5:23 and the second mile in 5:15-5:16 for a total time of 10:38 (Sasha had us at 5:24,5:15 for a 10:39).  Sasha could tell that I was kind of edgy because I was coming up to take my turn at the front a little early every time and he commented that the pace might even have been a little slow for me.  This is a good thing for me because it means that my top speed is coming back even though I have done limited speed work.  After this we ran to the end of the trail, and on the way back Sasha asked if I wanted to run an 800 at about 5:00 pace.  It sounded good to me, so at about my 8 mile mark we ran an 800 starting off with a 1:17 first quarter and then a 1:15 second quarter to finish with a 2:32.  We had a cold wind blowing into our faces the entire time we ran the 800 so if we take that into account then the 800 would be a couple seconds faster.  We then finished running to my house for a total time of 1:29:12.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.5010.00

I ran with Sasha and Hyrum this morning.  We dropped off Hyrum after 2 miles and then Sasha and I ran around the block a few times while we waited for one of Sasha's friends.  He never showed up so we ran out a little over 2 miles and then we came back. 

We did another 800 today at the beginning of our course for the 5 mile tempo so we could get a better feel for 5k race pace.  The goal was to go through 800 in 2:30.  We started off a little quick going through the first 100 in 18 seconds, which is on pace for a 2:24.  I then settled down and slowed a bit (though not much) to go through the 400 in 1:14 with equal 200 splits of 37.  The next 200 was also a 37 to give me a 1:51 through 600m.  After this I decided to speed up a bit over the last 200 and I ran it in 35 seconds for a total time of 2:26, 1:12 over the last 400.  So, it was a little faster than planned but I felt fine.  I felt like I could have held that pace for at least a 3000 or a 3200, but I am not sure how much farther I could have held it.  I feel like I have been getting a lot faster recently which is good seeing that I have not been doing consistent tempo runs or interval workouts.  I will see how good of shape I am in tomorrow at the law day 5k in Salt Lake at the U of U.  It would be fun to have a Cougar win a race on the Ute's campus.

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Race: 2008 Law Day Run (3.1 Miles) 00:16:26, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.403.003.100.0017.50

So, Chad recruited Sasha and I to run a 5k for his law firm.  I guess they have an annual trophy that they give out to the fastest team composed of 3 men and 2 women.  The times of all five members of the team are added together and the fastest team wins.

The course goes around and through the U of U campus and basically goes up for the better part of the first half of the race, followed by a flat portion in the middle and then dropping significantly the last portion of the race.  Due to the team nature of the race and the early climb, we decided to hold back the first mile or so, trading 1 minute intervals.  This was Sasha's idea to prevent me from going out too fast so that I might take a shot at beating BJ Christensen, who was running on another team, with a fast closing second half of the race.

So, the race starts and Sasha takes the first lead.  Our second runner didn't take his interval at 1 minute so I pulled even with Sasha and I started to run with him.  After about 2 minutes I started to pull up in order to catch some of the runners on the opposing team.  I passed all of them and then passed the third member of our team shortly before the mile mark.  Coming up to the mile, Sasha put in a surge to pull even with me and pulled me through the last 50m of the mile to go through it in 5:26.  At this point I decided to put in a little more of a surge up the hill in order to try to gain a little ground on BJ and slowly close the gap.  I did this and I felt like I made marginal gains in closing the gap on him until we hit the top of the hill about 1.4 into the race.  At this point the road flattened out and stayed flat until about 1.8 or so when it started to drop.  I hit the 2 mile mark in 10:58 (5:32) and I could tell that BJ was now stretching his lead over me just a little at a time.  I started making efforts to make up ground on him, and although I did not feel too tired I felt like I was missing that extra gear to speed up much faster.  It went like this until the finish as I would try different tactics to try and make up some ground on him but he kept extending his lead just a little at a time. I went through the finish in 16:26.8 (5:28 for the last 1.1) whereas BJ finished 19.4 seconds in front of me in 16:07.4

So, I didn't win the race individually, but we did win as a team.  Although BJ beat me by 19 seconds, Josh (our second place finisher for our team) and Sasha both beat the number 2 and 3 runners on BJ's team giving us an 18-19 second lead before the women's times were added.  Our women sealed the deal by finishing a couple minutes in front of the women for the other team.  On a side note, Chad also beat the number three runner for the other team, so we really had 4 runners in front of the other teams number 3.  So, overall I think it was a good race.  The course is slow because of the climbing, and Chad measured it to be long on his GPS so we think that it really might be closer to 3.15 which makes my time more respectable.  I also didn't feel too fatigued at the end of the race so that is a positive for me because it means that my overall level of fitness should carry over well into longer races.

After the race we ran to liberty park and did a 3 mile tempo at Chad's marathon pace in 17:28 before running back to where we started to finish up our mileage for the day.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.253.005.101.5073.85
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