dedication, perseverance, self-discipline

Red Rock 5k

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Member Since:

Jan 01, 2008



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


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.

Miles:This week: 0.00 Month: 0.00 Year: 49.67
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1364.30
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 373.50
Puma Faas 250 Lifetime Miles: 460.60
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
Nike Free 5.0 Miles: 18.60Adidas Adizero Miles: 17.20Saucony Kinvara Miles: 8.60Asics Gel Ohana Racer Miles: 15.80Puma Faas 200 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I ran 10 miles with Anita in the running stroller, finishing in 1:21:05.  I felt pretty relaxed while running, which should be expected considering how slow I was running.  It had rained so it was much more humid than normal.

Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I ran to school this morning, running 8.6 miles in 1:05:44.  It was the coolest weather that I have run in since I was in California a few months ago (approximately 70 degrees).  At the beginning of the run I was actually wishing that I had a shirt with sleeves (short or long) rather than the sleeveless jersey that I had on.  It rained on me a little while I was running, but it was not bad.

PM:  I ran home from school in the evening.  On my way home I ran 9 x 1 minute hard, 2 minutes easy.  After the third and seventh repeats I had a little more than 2 minutes recovery (about 3:45 and 2:30) because of stoplights, and after the first repeat I ran the last 30 seconds of the 2:00 recovery fast because I had to speed up to get through a light before it turned red.  My average pace when the fast and slow running was combined was somewhere in the range of 6:20 per mile (maybe a little faster), but I am not sure how fast I was running the hard sections.  Total time for 8.6 miles was 59:48.

Adidas Adizero Miles: 8.60Saucony Kinvara Miles: 8.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I ran to school this morning.  I started off really slow (somewhere in the 9:00 range for the first mile), but I sped up to around 7:30 pace after the first mile and felt good.  It was cold (about 60 degrees) so I wore a long sleeve shirt for the first time this fall.  My hands got cold while I was running, so I may wear gloves when I run to school tomorrow as the low tonight is supposed to be 53 degrees, which is frigid compared to the nightly lows we were getting in the mid 70's just last week (today the high is only supposed to be 71).  On the plus side of things, my HR was super low this morning as a result of the low temperatures and my average HR for the run was only 123 near 6 miles, whereas yesterday morning when I was running about the same speed my average HR was around 131.

Unfortunately, I stopped my watch at a stop light and when I started again I did not press the start button hard enough so my watch did not start.  I did not realize this error until I was already over 8 miles into my run, so I do not know how long it took me to get to school.  I was on pace for a high 1:05 (similar to my run yesterday) when I stopped my watch.

PM:  A little rain was coming down during parts of the run home, which was not bad at all.  The sudden change in temperatures in addition to a solid amount of wind however was not fun.  I made it home with a total time of 1:04:50 and an average HR of 126.  It is amazing the difference that a 20 degree drop in temperature will have on the HR. 

Asics Gel Ohana Racer Miles: 8.60Adidas Adizero Miles: 8.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I ran to school this morning with a total time of 1:02:59 for 8.6 miles.  During the run I ran 1 mile at a simulated 5k race effort, and after a half mile easy I ran an additional half mile at that same effort.  The results of the workout were rather surprising as I ran a 4:36 for the first mile, followed by a 2:13-2:14 for the half mile.  I was only shooting to go sub 5:00 for the mile, and to see the finishing time so fast was actually kind of exciting.  I have to say that this is the most excited about a workout that I have been in quite some time considering its insignificance.  I do think that I was working a little harder than 5k race pace to be honest, but it was not significantly harder.  I am also happy because I am not worried about the distance being short despite running this on the roads.  I have measured this section of road with my car and with the course tool, and both come out to 1 mile (and according to the course tool it may even be 10 or so meters long).  I am sure that the half mile was short, so I don't care much about the time I ran there.  The purpose of running the half mile was only to simulate running fast and relaxed when already fatigued.  All in all, the workout doesn't really mean much in the long term, but it makes me excited for the 5k race that I am running on Saturday.

PM:  I ran most of the way home, however about 3.5 miles into the run my left calf seized up on me... not good.  I was able to keep running after I stopped to stretch out the muscle, but I had to keep the pace no faster than 8:00 miles or the calf would start screaming at me again.  Kimia ended up picking me up a little less than a mile and a half from our house.  Total time of 58:03 for what I will call 7.2 miles.  

Asics Gel Ohana Racer Miles: 7.20Nike Free 5.0 Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I woke up this morning and it hurt to walk.  Things didn't seem so bad when I went to bed last night, but it hurt to walk this morning and that scared me.  I ended up deciding to skip the run today to try and get my calf healthy as quickly as I can.  I don't want to mess up my body this close to my goal marathon.  On top of that, I have a 5k I am running tomorrow and I don't want to mess up the calf worse by racing when it hurts.  During the day I did some little exercises to try and stretch out the calf like hopping and skipping.  I also massaged the muscle and wore long socks to hopefully help support the muscle a little better.  By the end of the day the calf was feeling a lot better than when I woke up in the morning, but there was still some minor pain when I would try to hop or skip at all.

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Race: Red Rock 5k (3.107 Miles) 00:16:07, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I ran the Red Rock 5k this morning.  I was worried about how my calf would hold up given that I only strained the calf a day and a half ago.  I have had these issues for years, but I have never had a race so soon after developing pain.  My primary concern was messing up the leg badly enough that training would be hampered in the last few weeks leading up to my fall marathon in Santa Barbara on November 12th.  However, there was $500 on the line for first place here, with money going 5 deep, so I still wanted to run (I also didn't want to waste the entrance fee I paid).

I was really careful in my warm-ups to start out slowly, stretch out the muscle, massage, and perform some light skipping exercises to try and stretch the muscle dynamically to prepare myself to race without hurting myself worse.  I also wore some tight soccer socks to give my calf just a little bit more support than normal.

Most importantly, I was praying to my father in heaven asking him to help me not hurt myself any worse.  To be honest I do do not even know if God cares about how well I run.  In the grand scheme of things running pales in importance to so many other aspects of our lives.  But still the same I found myself praying last night and while I was warming up, asking my heavenly father for help.

Even then, I doubted that my calf would hold up the way I hoped.  I worried that it was going to be really painful and that I would mess up the entire culmination of the marathon prep that I started in June.  I wondered, where is my faith?  If I do not believe that God will help me what good are my prayers?  I then resolved to trust in the Lord and have faith that things would work out.  A few minutes after making that resolve I suddenly felt a very peaceful feeling come over me.  I knew that it was an answer to my prayers, and while I was still unsure how my calf would hold up during the race I knew that everything would be ok, and that whatever happened was the will of the Lord.  I continued to feel some slight pulling and nagging in the calf throughout the rest of my warm-up, but I knew that everything would turn out okay.

I stepped to the starting line a few minutes prior to the start of the race, and I looked around to see where my competition was.  I was shocked to see only one other runner who appeared to be fast, and based on his jersey I knew he was a local.  Where was all the competition from the Flagstaff based runners?  The last time this company put on a race with prize money I placed eighth, and I had figured that with half the prize money we would see half the competition, meaning that 4 or 5 fast guys should be here from out of town.

The race started, and I took off at the front of the pack.  From the time that I started the race any discomfort that I had been feeling in my calf previously was gone, and I knew that my prayer had been answered.  No one made any attempt to go with me either... confirmation number two of the answer to my prayers (it is harder to hurt yourself if you are not pushing as hard in an attempt to beat faster runners).  From here on out I was able to focus on running hard without doing anything silly, rather than on competing with other runners.  The race starts off downhill for about 2 minutes, at which point you start to head uphill, followed by a super steep grade for about 20 seconds.  Once I crested the top of the short but steep hill I was greeted by a nasty headwind.  Where did that come from?  There was no wind during my warm-up, and now two and a half minutes into my race and I am getting blasted.  I was glad that no one tried to hang with me at the beginning of the race because it means that no one was close enough to draft off of me.

The runner in second place was attempting to stay as close as possible, but as I went around a corner near the mile mark he appeared to be about 10 seconds back.  10 seconds in elite runner terms at the mile mark of a 5k = game over under most circumstances, so I knew that I was mostly running for time from here on out.  The problem was that running for time was mostly worthless because the wind was still beating against me.  On top of the wind, the course was constantly rolling up and down.  It has to be one of the most deceptively slow courses that I have run in a while.  There is semi constant uphill to break up momentum, followed by downhill so short that it doesn't help you at all.  I ended up going through the mile in 4:59, followed by a 5:16 for mile 2 (10:15 total).  During the third mile we hit a long sustained uphill stretch just before the 3 mile mark that was not fun, but my pace only got marginally slower during this mile as I hit the 3 mile mark in 15:35 (5:20 for the mile).  I crossed the finish line in 16:06 (official time of 16:07) with the second place runner coming through with an official time of 17:01.

So in sum, I am extremely grateful that I was able to run the race without any pain, and I know that my father in heaven was watching out for me.  As a bonus, I won $500 dollars for placing first, which is exciting.  I have no idea how to quantify my performance, because the course was slow, it was windy, and there were no elite runners to gauge my performance off of.  Nonetheless, I am happy with how things turned out.

Puma Faas 200 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Nike Free 5.0 Miles: 18.60Adidas Adizero Miles: 17.20Saucony Kinvara Miles: 8.60Asics Gel Ohana Racer Miles: 15.80Puma Faas 200 Miles: 10.00
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