Long May You Run

Centerville 32nd Annual Freedom Run 5K

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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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to Ukraine's Armed Forces
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
72.09
White Crocs Miles: 25.89Yellow Crocs Miles: 20.40Red Crocs Miles: 25.80
Total Distance
21.89

21.89 out and back from my front porch to the top of City Creek Canyon and back.  3:28:04 total time and 9:30 ave.  Speed was not the focus here, I wanted to go long at a fairly high temp, 80° and be on my feet for 3+ hours.  Mission accomplished.  River rushing hard, beautiful day.

I've determined that Crocs are a superior downhill shoe so I've decided to run Desnews in them. 

White Crocs Miles: 21.89
Comments(4)
Total Distance
4.65

4.65 miles home, nice and easy 41:14  8:52 pace  87°

Yellow Crocs Miles: 4.65
Add Comment
Total Distance
15.75

5.65 am miles 50:55 9:01 pace.  A cyclist was hit in front of Energy Solutions Arena this morning.  He was taken away in an ambulance.  I think he's one of the regular cyclists I see every morning, I feel horrible, it's a shame that something so simple can be so dangerous.  I count my blessings several times a day that me and my family are happy, healthy and usually safe.

10.1 pm miles 1:34:38  9:22 ave pace, B Street route.  Mid 90°'s today, my wife said it was 97° when I got home.  Tough run in the heat, I felt like I was running pretty hard the last two miles and those were 9:01 and 8:53.  I had a steep downhill mile at 8:15, the one from behind the Capitol to the valley floor.  Good solid hot hard downhill training.  Drank a lot of water when I got home. 

Yellow Crocs Miles: 15.75
Add Comment
Total Distance
15.50

5.40 am miles 53:16   9:52  that is a very slow pace, I'm beat up.

10.1 pm miles 1:41:35  10:04 YIKES   ...  that's slow.  Another warm day in the 90­°'s, it wasn't bad at all because it was cloudy.  I thought about cutting this run short to get some rest for Saturday's 5k. I bargained with myself and agreed to cut tomorrow short and Friday I probably won't run at all.  You'd think that a bunch of miles at a slow pace day after day wouldn't do anything for you but it's surprising how well it works, at least for me.  It's days like this that make me wonder how in the heck I can string together a few 6 something minute miles in a 5K, it seams impossible right now. 

Red Crocs Miles: 15.50
Comments(2)
Total Distance
10.30

5.65 am miles 54:10  9:35 ave  tired and beat up. 

4.65 pm miles 44:18  9:32 ave  No 10 miler today, rest tomorrow and race Saturday.

Red Crocs Miles: 10.30
Comments(1)
Race: Centerville 32nd Annual Freedom Run 5K (3.1 Miles) 00:20:23, Place in age division: 2
Total Distance
4.00

20:23  ave 6:34.5 average pace.  1st mile 6:29  2nd mile 6:32  last 1.1 mile was 7:22 which  is a 6:42 pace.  I'm a little surprised that my fastest mile was the uphill mile.  I was very happy after that first mile because I thought my next two miles were going to be faster.  Didn't happen.  Kam said good morning to me has he passed me between the 2nd and 3rd mile.

This is the first time I've run this race.   Very impressive, 22 bucks if you register day of, nice microfiber shirt.  No chips, it's all manual pull tag, key ring thing.  Execution was flawless.  Results where in fast and accurate.  These people, the Rotary club I guess, did an excellent job.

Very nice finish line too.  This race is very well supported by the community, in fact, I think all of them knew I wasn't a Centerville boy. 

Beautiful day for a race, I had a great time. 

 

 

White Crocs Miles: 4.00
Comments(2)
Total Distance
72.09
White Crocs Miles: 25.89Yellow Crocs Miles: 20.40Red Crocs Miles: 25.80
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