dedication, perseverance, self-discipline

Des News 10k

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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
62.355.758.200.1076.40
Asics Speedstar Miles: 4.00Asics Gel Ohana Racer Miles: 37.30Brooks Axiom Miles: 20.10Adidas Adizero Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.001.000.0014.10

I ran 10.1 miles with Sasha this morning.  We ran most of the run pretty easy, but later on we ran a fat mile that ended up being pretty quick because of the people on bikes that we were chasing.  5:17 for the mile.  Not sure on the total time for the run.

PM:  I ran 4 miles alone in just over 31:00.

Asics Speedstar Miles: 4.00Asics Gel Ohana Racer Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.001.000.0010.00

Sasha and I ran a 5 mile tempo today (10 miles total for the run) and we kept the first 4 miles fairly easy, followed by a 5th mile at what should be about a 10k effort for me.  The goal splits were supposed to be 5:55, 5:48, 5:44, 5:38, 5:08.  Actual splits were 5:55, 5:47, 5:42, 5:36, 5:09.  The last mile would have been dead on, but I thought I heard Sasha ask me to slow down, when he actually was telling me to go, because he couldn't hold the pace anymore.  So, the third quarter was slow and I didn't quite make up the difference in the last quarter.  The other miles were all pretty good pace wise.

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.1010.10

I ran 10.1 miles with Sasha this morning.  We didn't run the fat miles today because of the Des News 10k on Friday, so we actually had to keep our pace during the run a little faster than normal so that I could make it home in time to get to work.  I also ran a few of Sasha's explosions with him to remind my legs how it feels to go fast.

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

Pretty much the same as yesterday.  Nothing special happened.

Brooks Axiom Miles: 10.10
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Race: Des News 10k (6.2137 Miles) 00:30:13, Place overall: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.006.200.0015.00

Today's race was a breakthrough race for me.  In fact, it was one of many breakthrough races that I have had over the course of the last 15 months or so.  I have run a number of 10k races over the past year, however most of them have been either on slow courses, in bad weather conditions, or both.  My previous 10k pr was set during the last 10k of a 15k race that I was running.  So, this was one of the first opportunities that I have had to really test myself against some of the top competition in the state of Utah, and against some darn good out of state (or country) competition as well.  I do have to say that Bob Woods really does a good job at putting together a strong field for this race.

Anyhow, I warmed up by running with Adam Wende to the start of the race, and then did a few strides and jogged around some more to stay loose before the start of the race.  We had to wait for the train to cross the tracks at one section of the race course before we started, so the race started almost 10 minutes late, but that was no big deal.  I was also looking around at the field of runners before the race, and I think that I saw more serious, competitive men and women at this race than I have ever seen at any race that I have been in before.  We lined up and crammed ourselves together at the start line, and at the gun the entire field took off at almost a break neck speed in order to get some separation and to avoid getting trampled by everyone else.

After the start of the race, there was a very quick separation between the runners, as the top athletes quickly moved to the front, and a sort of pecking order was established.  After the first couple hundred meters I was in 9th or 10th, but by the time we were about a half mile in everything had kind of gotten shaken out and I was sitting in 14th behind Hayden Hawks, John Kotter, Clay Mays, and a guy in yellow (Sasha thinks the yellow guy might be one of the race directors for Boulder to Boulder).  After that, there was not a whole lot of change as far as placement goes during the course of the race.  Splits were as follows:

4:28 - my mile pr.  It shows how slow my mile pr is, and also how much downhill was in this mile.  14th place.

4:32 (9:00) - also beat my mile pr.  I passed Hayden near the end of this mile and moved into 13th.  John, and yellow guy were a little ways in front of me, with Clay holding a decent gap on them (the gap was probably less than 10 seconds from me to them, and from them to Clay).

5:02 (14:02) - There was one decent sized hill in this mile, but still some downhill as well.  Still in 13th, but closing the gap very, very slowly.

4:57 (18:59) - Closing the gap just a little bit more.  Clay has opened up a slightly bigger lead on the other guys, but may or may not have gapped me by a little more.

10:13 (29:12) - I couldn't find the mile marker at 5 miles, but I am assuming that the 5th mile was about equal to the mile before it.  A fair amount of downhill, and near the end of the mile the course starts heading uphill.  The 6th mile was uphill the entire way, and that mile hurt.  I was pushing to try and close the gap between me and the other guys, but the gap was closing so slowly that by about halfway through the 6th mile I started to think that I would never catch them.  As we neared the 6 mile mark I finally got to where I was maybe about 3 seconds behind John, and yellow guy.  Clay was also coming back fairly quickly but had been so far ahead that I didn't really even notice.

1:01 (30:13) - I started to really push and try to kick in just before the 6 mile mark.  I passed yellow guy just past that mark, but John was able to pull away from me over the last section of the race.  John caught Clay just before the finish, while I put a few seconds on yellow guy during that same time period.  I probably could have gotten another second or two out of myself on the kick, but it hurt enough already, that having secured 12th place, and knowing that I wasn't going to catch anyone else I had a hard time pushing myself any harder than I already was.  I am happy with how I finished considering we were going uphill.  I would have been happy with a 1:01 finish even if it was flat.

So, I ended up 12th place, in a field that consisted of 5 Africans, Seth Pilkington, Kyle Perry, Teren Jameson, a guy that used to run for Weber State and has 4:03 mile speed, and the guys I already mentioned earlier.  So, I am happy with the placing considering who I was running against, and I am happy that the distance from them to me was respectable for the most part.  This is another one of those stepping stones that I am using to push myself to get faster and to eventually get that trials qualifier.

Adidas Adizero Miles: 15.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.351.750.000.0017.10

After the race yesterday I was sore still, so I just took it easy, and I backed off on my long run.  I kept the total time about the same as normal, but I ran less mileage today so that I can recover a little more.  Total time for 17.1 miles was 2:11:25.  I never really felt like it was hard to run, but my groin was sore, it made the run a little less than comfortable.  That is one of the ways that I know I ran really hard in a shorter race.  If I am sore the day after a hard 5k or 10k then I know that I was really able to push myself that day.

Asics Gel Ohana Racer Miles: 17.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.355.758.200.1076.40
Asics Speedstar Miles: 4.00Asics Gel Ohana Racer Miles: 37.30Brooks Axiom Miles: 20.10Adidas Adizero Miles: 15.00
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