Long May You Run

SLC Winter Series 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:

Top non-elite Local

Long-Term Running Goals:

Working on 2017 goals, I'll get back to ya when I set them.

Personal:

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

Miles:This week: 40.22 Month: 109.51 Year: 2266.49
Adidas Cobato Lifetime Miles: 376.77
Saucony A2 Lifetime Miles: 417.48
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: 964.51
Yellow Crocs Lifetime Miles: 1185.25
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: 975.49
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: 80.75
Bike 2014 Lifetime Miles: 111.00
Saucony Trail Lifetime Miles: 143.95
Barefoot 2015 Lifetime Miles: 0.25
Soucony A6 Lifetime Miles: 682.25
Bike 2015 Lifetime Miles: 45.00
Altra One Lifetime Miles: 2052.81
Topo Lifetime Miles: 82.35
Altra One Orange Lifetime Miles: 2152.40
Altra One Yellow Lifetime Miles: 1585.48
Altra One Black Lifetime Miles: 1239.27
Bike 2018 Lifetime Miles: 928.41
Topo Yellow Lifetime Miles: 26.00
Bike 2018 Conti Lifetime Miles: 113.24
Topo Black Lifetime Miles: 49.16
Total Distance
238.15
Saucony Kinvara Miles: 37.80Saucony A5 Miles: 29.90Saucony Fastwitch 5 Miles: 137.45Navy Baja Crocs Miles: 11.00Black Water Clogs Miles: 3.00Ocean Blue Crocs Miles: 4.65
Total Distance
7.00

7 miles on the track 7:43 ave.  Nice little progression run 8:56  8:29  8:34  8:29  8:17  7:59

After logging 20 yesterday I felt pretty good.  

Saucony Kinvara Miles: 7.00
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Total Distance
6.00

6 miles out and back from home.  9:12 pace.  Didn't feel like running but forced myself out the door.  Just glad to get this one done.  Nice clear, cold sunny day.

Saucony A5 Miles: 6.00
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Total Distance
4.65

slow slog home.  Worked late, as usual on a Monday, glad it's done.  Time to sleep it off and hit it again in the morning.

Saucony Fastwitch 5 Miles: 4.65
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Total Distance
9.65

5.15 am miles light snow and ice, wore my old clunky trainers

4.5 pm miles

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Total Distance
9.30

4.65 am miles

4.65 pm miles  running very slow, like 9:30 pace.  I feel physically run down.  I'm just going to grind through it.

Saucony Fastwitch 5 Miles: 9.50
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Total Distance
10.80

6.15 am miles 8:44 ave pace.  Finally felt good enough to run faster than 9:30 pace.  What a relief.

4.65 pm miles  I would normally run at least 10 but i'm still a little tired and I don't want to kill off my rest.  Racing Saturday, oh boy, I'm so excited.  (heavy sarcasm)

Saucony Fastwitch 5 Miles: 10.80
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Total Distance
4.90

4.9 am miles   Race tomorrow, oh joy!  Looking at it like a hard run

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Race: SLC Winter Series 10k (6.2 Miles) 00:42:49, Place in age division: 4
Total Distance
10.00

.With the wind out, headwind in.  Ran With Paul Fulton (prlman) and we worked together on the way back, taking turns drafting.  Thanks Paul, you helped me improve my time over last year.  This was a fun way to run this race, working together with another runner makes for a rewarding effort.  Paul gapped me at the 6 mile point, i couldn't hang on to him any longer.  Fittingly, the stronger running took home the 3rd place ribbon.  Congratulations Paul.  I kind of hope the next race is windy too, I really enjoyed this.

6:48  6:51  6:46  7:04  7:02  6:52 1:26 (7:10 pace the last .2)

Ave pace 6:53

 

Saucony A5 Miles: 10.00
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Total Distance
5.00

5 easy miles on the track 8:57 ave pace.  Put on the Crocs for the first time in a while, felt nice to be back in them.  Will be wearing them more frequently.

Navy Baja Crocs Miles: 5.00
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Total Distance
4.65

no watch, easy run home from work

Saucony Kinvara Miles: 4.65
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Total Distance
10.80

6.15 am miles  8:25 pace  felt strong this morning, 1st time in a while.

4.65 pm miles  8:47 pace  didn't feel as strong this evening, but I'm happy to be out of the 9-9:30 death pace.

Saucony Fastwitch 5 Miles: 10.80
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Total Distance
20.00

20 miles at the track  2:39:51  7:59:55 pace.  Not often I do a 20 miles where the average pace is sub 8, so I didn't round this up.

I ran the last 8 miles pretty hard.  My goal was to run the first 5 around 8:45ish, next five would be a progresstion to 8:00 and then I would continue a progression over the next 10 reducing each mile by 5 seconds so my las mile would be 7:10.

Didn't happen, once I hit about 7:35 I couldn't go faster.  I had to work very hard to maintain that pace to the end.  The last 5 of this run was very much like a race, I had to focus, relax, push and "mantra" my way over those last miles.  One heck of a workout for sure.

8.45  8.23  8.24  8.25  8.29  8.08  8.10  8.05  8.01  8.05  8.00  7.52  7.47  7.35  7.38  7.42  7.37  7.36  7.35  7.33

4th 20 miler in this training cycle.

Beautiful day today, the news said 60° today, it was probably 50° when I ran between 9-11:30am.  Rain prior to my run.

Saucony Kinvara Miles: 20.00
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Total Distance
3.00

3 miles on the track  9:41 ave pace.  My legs are ZAPPED.  that 20 miler yesterday really was like a race.

Black Water Clogs Miles: 3.00
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Total Distance
14.05

out and back from home 2:03:46  8:50 ave

Saucony Fastwitch 5 Miles: 14.05
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Total Distance
4.65

4.65 miles straight home 39:25  8:29 pace

Saucony Fastwitch 5 Miles: 4.65
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Total Distance
9.80

5.15 am miles  8:23 ave pace

4.65 pm miles  8:42 ave pace

Saucony Fastwitch 5 Miles: 9.80
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Total Distance
15.20

4.9 am miles  8:34 pace

10.3 pm miles 9:34 pace  B Street rout, 11th ave, Capitol, home

this run killed me.  I felt very sick when I got home, couldn't eat, I though I was coming down with the flu.  I'm writing this the day after, I feel pretty good now.

Saucony Fastwitch 5 Miles: 15.20
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Total Distance
9.80

5.15 am miles 9:06 pace

4.65 pm miles 8:49 pace

feeling much better today, I wanted to go 10 this evening but i'm still not quite right.

Saucony Fastwitch 5 Miles: 9.80
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Total Distance
6.15

6.15 am miles 8:30 pace  finally felt pretty good

Saucony Fastwitch 5 Miles: 6.15
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Race: SLC Winter Series 15k (9.3 Miles) 01:04:04, Place in age division: 3
Total Distance
13.90

PR'd by 9 seconds.  I'me excited about this.  I had no reason to believe I had a PR in me based on my 5 and 10k performance.  I was frustrated about my 5 and 10k times because I thought my training wasn't a good as I thought it was.  This race is a real confindence booster for me.  I thought my age was outpacing my training and I was now on the inevitable downward slope. Maybe not?

Racing with Paul had a lot to do with my performance, we were together the whole way and I was inspired to hang with him.

6:55  7:00  6:55  6:52  7:02  6:51  6:53  6:52  6:47  1:59 (6:37)

This is one of my best races, I felt strong during the whole race.  I've never felt this way before and I've never had a kick that was my fastest mile (extrapolated).  

I took a GU at the halfway point, I've never done this before at this distance, I think it helped a lot.  (Thanks Paul, great advice)

Saucony A5 Miles: 13.90
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Total Distance
6.00

6 miles out and back from home.  9:30 ave  Time to pile on the mileage.

Navy Baja Crocs Miles: 6.00
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Total Distance
4.65

4.65 miles 39:55  8:35 ave pace.  Breaking in a new pair of Crocs.  They are kind of slick and waxey, that will wear off soon.

Ocean Blue Crocs Miles: 4.65
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Total Distance
14.80

6.15 am miles 8:28 ave pace

8.65 pm miles approx 8:45 pace, 4 miles on the track.

Saucony Fastwitch 5 Miles: 14.80
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Total Distance
10.80

6.15 am miles 8:42 pace

4.65 pm miles  8:25 pace

Saucony Fastwitch 5 Miles: 10.80
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Total Distance
16.45

6.15 am miles 8:25 pace

10.3 pm miles B Street, 11th Ave, Capitol, home.  I was way under dressed for this run.  If I had taken water resistent gloves with me this morning I would have been much better off.  I knew there was going to be afternoon rain, I don't know what I was thinking.  I ran strong trying to get warm.  I was in bad shape when I got home.  I had to cut this run short, I had planned 16 miles.

Saucony Fastwitch 5 Miles: 16.45
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Total Distance
6.15

9:01 ave

Saucony Kinvara Miles: 6.15
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Total Distance
238.15
Saucony Kinvara Miles: 37.80Saucony A5 Miles: 29.90Saucony Fastwitch 5 Miles: 137.45Navy Baja Crocs Miles: 11.00Black Water Clogs Miles: 3.00Ocean Blue Crocs Miles: 4.65
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