Long May You Run

Winter Series 2011 10K

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Location:

Salt Lake City,UT,

Member Since:

Apr 19, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

25 Marathons PR 3:16:08 Ogden Marathon 2014

1st marathon DesNews 2003  4:19 

Freedom 5K July 4th, 2010 18:26 (aided)

Desert News 10K July 24th, 2010 39:11 (aided)

Boston Marathon 2011 3:32:58 

Boston Marathon 2014 3:18:45

Short-Term Running Goals:

Run well at Boston 2020

Personal:

54 years old, married, love long runs on the road.

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Miles:This week: 0.00 Month: 0.00 Year: 4.19
Adidas Cobato Lifetime Miles: 376.77
Saucony A2 Lifetime Miles: 431.20
Blue Crocs Lifetime Miles: 1067.28
Barefoot 2010 Lifetime Miles: 61.00
Red Crocs Lifetime Miles: 1381.19
Black Water Clogs Lifetime Miles: 26.73
White Crocs Lifetime Miles: 1053.87
Yellow Crocs Lifetime Miles: 1196.10
Asics 2130 #21 Lifetime Miles: 360.55
Trail Shoe Lifetime Miles: 145.25
Barefoot 2011 Lifetime Miles: 10.25
Saucony Kinvara Lifetime Miles: 2936.63
Bike 2011 Lifetime Miles: 164.91
Saucony A5 II Lifetime Miles: 981.49
Saucony Fastwitch 5 Lifetime Miles: 1582.48
Lime Green Crocs Lifetime Miles: 1298.78
Bike 2012 Lifetime Miles: 92.40
Navy Baja Crocs Lifetime Miles: 566.20
Saucony A5 Lifetime Miles: 1498.90
Sandals Lifetime Miles: 164.95
Ocean Blue Crocs Lifetime Miles: 161.27
Bike 2014 Lifetime Miles: 111.00
Saucony Trail Lifetime Miles: 196.23
Barefoot 2015 Lifetime Miles: 0.25
Soucony A6 Lifetime Miles: 813.05
Bike 2015 Lifetime Miles: 45.00
Altra One Lifetime Miles: 2058.93
Topo Lifetime Miles: 82.35
Altra One Orange Lifetime Miles: 2152.40
Altra One Yellow Lifetime Miles: 1709.86
Altra One Black Lifetime Miles: 1380.53
Bike 2018 Lifetime Miles: 928.41
Topo Yellow Lifetime Miles: 46.76
Bike 2018 Conti Lifetime Miles: 113.24
Topo Black Lifetime Miles: 254.47
2019 Trail Bike Lifetime Miles: 29.56
Altra 1 Black #2 Lifetime Miles: 1301.84
Bike 2019 Conti Lifetime Miles: 1080.00
Asics Lifetime Miles: 1526.30
Bike 2020 Lifetime Miles: 136.42
Bike 2021 Lifetime Miles: 12.10
Asics #17 Lifetime Miles: 214.71
Hoka Mach 5 Lifetime Miles: 574.74
2023 Bike Lifetime Miles: 34.91
Total Distance
331.90
Yellow Crocs Miles: 196.36White Crocs Miles: 93.48Saucony A2 Miles: 20.70Blue Crocs Miles: 5.00Barefoot 2011 Miles: 1.00Adidas Cobato Miles: 15.36
Total Distance
16.55

5.65 am miles very cold but clean clear air.

10.9 pm miles 6 miles on the track 1:36:47  8:53 ave pace.  very cold, clear air, windy, single digit temps with wind chill.  The clean air was very nice!!! 

Yellow Crocs Miles: 16.55
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Total Distance
16.55

5.65 am miles.  Cold morning

10.9 pm miles.  Cold.  The air is fresh, but very cold.  The cold seams to be pounding away at my body, no cushioning.  1:39:03  9:05 ave.

White Crocs Miles: 16.55
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Total Distance
16.55

5.65 am miles 

10.9 pm miles 9:01 ave 1:38:18  very tired, after the first two miles I decided to suck it up and concentrate on a strong stride.  I worked.  Looking forward to going to bed. 

Yellow Crocs Miles: 16.55
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Total Distance
5.65

5.65 am miles, no watch.

Yellow Crocs Miles: 5.65
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Total Distance
21.08

21.08 miles out and back from home, flat rout, north, Legacy Hwy.   3:09.01  9:00 average.  Happy to have another 20 miler under my belt.

Yellow Crocs Miles: 21.08
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Total Distance
4.65

4.65 miles, cold, windy, snowy, very tired, cut run short.  Went to bed at 8:45, nice nights sleep.

Yellow Crocs Miles: 4.65
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Total Distance
16.55

5.65 am miles 52:47 9:21 pace.

10.9 pm miles 1:34:22  8:39 ave.  Cold, clear blue sky, sunshine, wow.  Nice day.

White Crocs Miles: 16.55
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Total Distance
16.55

5.65 am miles  slow and easy, probably about a 9:20 pace

10.9 pm miles  8:50 ave pace 1:36:16   sore legs, sore achilles.

Yellow Crocs Miles: 16.55
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Total Distance
10.80

5.65 am miles 9:17 ave pace

5.15 pm miles 8:58 ave pace, feeling beat up and tired.  Trying to let my body heal a little to race a 10K Saturday.  It sounds very painful right now. 

Yellow Crocs Miles: 10.80
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Total Distance
6.68

6.68 am run, no watch.

White Crocs Miles: 6.68
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Race: Winter Series 2011 10K (6.2 Miles) 00:42:19, Place in age division: 5
Total Distance
10.20

42:19  6:49 ave pace.  I think I'm a little faster than this but I could not have run this race any better or faster today.  I delivered my best effort and think I ran the race intelligently. I was running better during the summer, I really expected more of an improvement in this year's Winter Series races.  Oh well, at least I improved.  37 seconds better than last year, should have been around a minute better based on my 20:05 5K. 

6:47

6:54

6:53

6:53

6:46

6:42

1.25  (7:05 pace) so much for a monster kick. 

 

Saucony A2 Miles: 10.20
Comments(5)
Total Distance
6.00

6 miles on the track.  Slow and easy after yesterday's race.  55:26  9:14 ave.  What a wonderful day, 56°, running shorts and short sleeves, wow!!  Oh, and a little barefoot running in the middle of February, yipee!!!   My last mile was barefoot, 8:51.  It felt sooooo nice.  I love the feeling of running barefoot, it really stretches out the achilles and the calves.   It's amazing how much of an impact a little sunshine and warm weather can have on your disposition, I feel great!  Chock full-o-vitamin D.

Blue Crocs Miles: 5.00Barefoot 2011 Miles: 1.00
Comments(1)
Total Distance
10.90

10.9 miles 1:36:50   8:53 ave

White Crocs Miles: 10.90
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Total Distance
15.75

5.65 am miles 51:54  9:11 ave

10.1 pm miles 1:33:30   9:15 ave  B St route, cemetery, behind Capitol, home.  Felt very strong running up B street and 11th ave.  It's been a few weeks since I ran this route, good to be back.  Halfway through the run I started to feel fatigue.  

White Crocs Miles: 15.75
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Total Distance
15.75

5.65 am miles 52:27  9:17 ave pace

10.1 pm miles nice run until the blizzard hit.  Last three miles were miserable. High winds, icy snow blasting my face.  Not quite the worst weather I've run in, but I'm sure it's top 5. 

Yellow Crocs Miles: 15.75
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Total Distance
15.75

5.65 am miles 51:03  9:02 pace.  Beautiful, crystal clear morning.  Cold, but not painfully cold, white blanket of snow, clear roads, wonderful run.

10.1  pm miles 1:34:24  9:21 ave pace.  B St route, cemetery, behind Capitol, home.  Nice afternoon.  The days are getting longer.  Spring, please come quickly. 

Yellow Crocs Miles: 15.75
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Total Distance
6.15

6.15 am miles, no watch.  Felt pretty good this morning.

White Crocs Miles: 6.15
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Total Distance
21.08

21.08 flat miles 3:15:54  ave pace  9:18 ave.  Dead legs, could not generate any speed.  I knew this was going to be a slog of a run but I'm pretty sure it's building strength.  Out and back run from home, north to Legacy.  Wind at my back on the way out, in my face on the way back.  40° overcast, light rain toward then end.  Wore shorts, yipee!

Yellow Crocs Miles: 21.08
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Total Distance
9.00

9 miles back and forth behind the Capitol.  1:17:48  8:38 ave.  I ran surprisingly strong.  Yesterday was a 21 mile slog, today I planned more of the same.  1st mile was 9:34 last mile was 7:28.  Don't know where the strength came from, but it was nice.

White Crocs Miles: 9.00
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Total Distance
10.90

10.9 miles, 6 on the track.  1:40:37  9:14 average pace.  Typical slog run.

Yellow Crocs Miles: 10.90
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Total Distance
13.55

5.65 am miles 53:20  9:26 ave pace, wore TED hose, lower legs feel pretty good.

 7.9 pm miles  1:13:26  9:18 ave pace, running slow, beginning to cut some miles so I can try for a decent 15K time this Saturday.  I'm feeling very beat up.

Yellow Crocs Miles: 13.55
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Total Distance
11.55

5.65 am miles  51:45  9:10 ave pace

5.9 pm miles  55:01 9:19 ave pace, slow and easy 

Yellow Crocs Miles: 11.55
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Total Distance
10.30

5.65 am miles  9:16 pace, slugging away

4.65 pm miles 41:11  8:51 pace, shortest possible distance running home, no extra miles, trying to store some leg juice for Saturday's race. 

Yellow Crocs Miles: 10.30
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Total Distance
5.65

5.65 am miles, no watch.  Sure don't feel like racing tomorrow, but this last one of the series is always a tough one.

Yellow Crocs Miles: 5.65
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Race: Winter Series 2011 15K (9.3 Miles) 01:04:13, Place overall: 17, Place in age division: 4
Total Distance
10.50

This race went very well for me today.  All my little aches and pains did not slow me down and according to the predictor I ran what I should have based on my 5K.  Negative split too, I was 32:12 at the turn around and finished the 2nd half in 32:01.  I was so happy to be holding my pace at the end of the race, mantras help for sure.

I was in a nice little group that held together until the turn around, benefited from a little drafting but we all scattered at the turn around.  It was just me and my mantra bringing it home.  No one passed me and I passed no one. 

7:00  7:02  6:49  6:48  6:49  6:59  6:54  6:50  6:54  2:08 (7:08)

When I woke up I was delighted to see that the overnight snow did not stick to the roads.  I brought a pair of trail shoes just in case.  All week long I expected to be racing on a snow packed road and I was hoping beyond hope that there at least would not be wind.  The day exceeded my expectations, the road was clear and the wind was mild.  

This race, and this series for that matter are key to my training. I alternate 20 miles runs with the race series over a 7 week period.  20 miler, race, 20 miler, race, 20 miler, race and another 20 miler next Saturday.  I'm satisfied with my performance in this year's series.  I course PR'd all three races, which I expected to given the amount of training I've been doing.  I know I can run a little faster with some tapering but loading up the mileage was more important.  Boston is my goal race!  No more races for me until Boston.  Well, maybe a St. Patrick's Day 5K.

Saucony A2 Miles: 10.50
Comments(3)
Total Distance
15.36

15.36 miles, back and forth behind the Capitol, along 11th ave, through the neighborhood over to the University of Utah and back.  Very hilly route today.  I ran slowly, since I raced yesterday.  ave pace 9:30.  Lots of sunshine today but not very warm.  Ran in tights which was a wise move.  I knew I would not be running hard enough to wear shorts.  15 miles is a good start to the week.  I'm positioning myself to hit 100 this week.  I've been planning this month (March) since last summer when I logged a little over a half a dozen 80 and 90 miles weeks.  I think I can hit 100 three times this month.  We'll see.

Adidas Cobato Miles: 15.36
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Total Distance
11.90

11.9 miles 7 on the track 1:49:19   9:11 ave.  easy running, the goal this week is lots of miles.  mid 40's for the temp, it was wonderful.  I am so happy to see March tomorrow, I don't want to run in a deep freeze any more.  I felt pretty strong at the end of the run, I know it has something to do with the warmer weather.

White Crocs Miles: 11.90
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Total Distance
331.90
Yellow Crocs Miles: 196.36White Crocs Miles: 93.48Saucony A2 Miles: 20.70Blue Crocs Miles: 5.00Barefoot 2011 Miles: 1.00Adidas Cobato Miles: 15.36
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