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Antelope Island 25k

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Location:

Spanish Fork,UT,USA

Member Since:

May 24, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

In May 2010 I was large and started running. Now I'm much smaller :), -63 lbs.

PR's:

1/2 Marathon - 1:13:25

Marathon - 2:32:40

Short-Term Running Goals:

Merge road and trail running and adventure run bonkers.

Long-Term Running Goals:

Sub 2:30 marathon. Run my best at distances from half marathon to 100 miles.

Personal:

Happily married with 4 great kids. Running is but one of the amazing vehicles for connecting with others and celebrating life. Gratitude!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
246.2113.0023.451.75284.41
Adidas Audios Boost Miles: 44.20Kinvara 3 Robo Miles: 41.30Saucony Cortana 3 (green Machine) Miles: 10.00Brooks Pureflow2 Bluebird Miles: 12.20Saucony Fastwitch 6 Miles: 10.002014 Push Ups Miles: 120.00Altra Olympus Miles: 32.35Nike Pegasus Miles: 16.36Brooks Pure Grit Miles: 7.25Pearl Izumi N1 Trail Miles: 23.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Playing with the kids at Huntington beach. I'm totally counting this :). Feel good after a couple days off, was time after 6 weeks straight. Ready to attack the next block :). Make no mistake though, going gung ho at Disneyland with 4 kids for 10+ hours a day isn't exactly leisure time haha.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.003.100.0010.10

Fun 10 miles in Mesquite Nevada. Ran on mesquite heights road out into Lincoln county and back. Rolling uphill out and rolling downhill back. I felt good so I did a 5K tempo on the return. 5:37 (rolling up), 5:40 (big hill), 5:18 (rolling down), :25 (17:00). Cooled down a mile. I could have ran the last part shirtless but didn't want to blind anyone. 6:25

Adidas Audios Boost Miles: 10.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Easy miles with the crew in Highland. 7:23

Kinvara 3 Robo Miles: 12.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Legs felt dead today. 7:22

Saucony Cortana 3 (green Machine) Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ten in the grass. After a very slow 7 mile warm up my legs suddenly felt much much better. I think it's from sitting in the car for so long after the tempo on Sunday and then the very early run Monday. I plan on running Easy the rest of the week and then some tempo Saturday. 7:18

Brooks Pureflow2 Bluebird Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy miles in the canyon with the ninjas :). 7:30

pm - had 5 planned with a buddy but the wind and rain were NASTY so lopped out back and got 2. Still a nice shake. 8:00

Brooks Pureflow2 Bluebird Miles: 2.00Adidas Audios Boost Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.5010.00

Ten on the treadmill at the gym after a good night's rest. Finished up with 4x 200 to shake the dust off from all the easy running. @1%. 7:00

Saucony Fastwitch 6 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.204.000.000.0020.20

From my house with Mike, Matt, Chad, Reed, Dave and Chris. By far the biggest crew for a Spanish Fork run. It was fun! We went up to the tempo loop after a long warm-up. I ran 2x 2 mile at mp (5:44 avg). All did varying distances and looked great. The slight uphill action with the wind in the face was a delight :), but it was fun to recover after the turn and get it going again. Confidence booster after vacation lag this week. 7:04

Kinvara 3 Robo Miles: 20.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Real rest day. Couch, movies, family time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Ran some Timpanogos trails to test out the new Altras. I'm deciding on a shoe for the 25k next weekend and it was a good day to do this. I like the aggressive toe off, and its fun to bomb down rocky trail with no worries because of the cushioning. It's a much heavier shoe than I'm used to but still fun. I got stuck in the scrub brush on some deer trail so that mile slowed the overall pace but otherwise crushed it, felt smooth and easy and good. 1700 vert in the wind. All smiles. Felt good today after the first true off day in 7 weeks. 7:45

2014 Push Ups Miles: 120.00Altra Olympus Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy hour. 7:32

Nike Pegasus Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.003.751.2511.60

Track Workout

Warmed up 2 down and around the Spanish Fork track. Then 1x 1000, 4x 800, 4x 400, 4x 200, 4x 100. I still had trail run in my legs so I got to run a bit slower than initial plan but it was still a good stimulus. Started at 5:15 pace and worked on down. Recoveries were half of the interval distance jog. Good times solo. Very easy cool down. Sunny and a tank top! 6:35

Adidas Audios Boost Miles: 11.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10 Easy with a great crew from the soccer park. The stars were magnificent. 7:10

Altra Olympus Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Zen run with Scott :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.254.000.000.0015.25

am- 15 with the group in Saratoga. Reed and I turned around early. The head wind on the return made the 4 mile push interesting :).

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.360.000.000.008.36

The healing power of grass. 7:20

Nike Pegasus Miles: 8.36
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy run today with strides at the end. Workout tomorrow. Race week :)! 7:30

Kinvara 3 Robo Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Cold and windy hill workout/tempo run in Provo. 4 mile warmup then 6x hill around the temple and and some short tempo bursts after on some downhill sections to prime the legs for the race on Saturday. Easy cd. Looking forward to a fun and fast day. 6:55

Adidas Audios Boost Miles: 11.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Easy grass and dirt. 7:40

Altra Olympus Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Easy dirt run on the canal road with 4x 1:00 surges. 7:05

Brooks Pure Grit Miles: 7.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Easy in the dirt. I feel like a monster and am ready to race tomorrow :). Excited to see and meet some new friends. It's going to be an awesome day.

Pearl Izumi N1 Trail Miles: 6.10
Comments(3)
Race: Antelope Island 25k (16.6 Miles) 01:53:00, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0016.600.0017.60

I could write a lot about Saturday, and have, but for purposes here I will try and keep the long a bit shorter (still long haha). Such an awesome experience for me. The short of it is that I met and talked with some of my heroes, had an absolute blast with a bunch of great people (which I always manage to do :)..), and ran a race too. I took 2nd behind Seth Wold on a very windy day. It was awesome, I loved it. I hadn't ever been out the island before, and I'll be going back.

 

I stayed at Spencers the night before in Draper to ease the length of the drive Saturday morning. Didn't get there until late and left early but it was awesome to talk with Spencer and very generous of him to provide a place to crash. Dan ended up coming to Spencers early Saturday morning and drove me out. So awesome to have him there for me and for everyone else. I am so grateful for my friends.

We talked with Seth for a while at packet pickup in the cold, windy, dark morning before driving out to the island to get set up. I told Seth that I had Tonya Harding out there in the bushes :). He is much faster than her though, so I don't thinnk he was too concerned. When we got out to the island we decided to go check out the main tent. Right at the door I got to finally meet Neasts! She was fresh off of pacing the womens 100 winner in, je10. She gave me a hug and wished me luck and I believe left me with some of her magic before she took off. Moving inside there weren't too many people in there. However, seated with a huge grin on his face was Matt Van Horn. He crushed the 100 miler in 16:47 and to me looked fresh and ready to go. Wow. I got to meet him and catch up with some others as well as slap je10 a high five, she had just came in from breaking the course record for the womens 100. Double wow. Got to catch up with Jeremy and some other friends I haven't seen in too long as well. Cool morning.

Something about seeing some of the 100 milers, and knowing that many of them as well as the 50 milers were out there still just totally set me at ease. After all, I'm just here for the baby race haha. I took some time to get loose and make some potty stops and then put in the headphones and ran into the headwind to get in race mode. Based on the direction and force of the wind I figured it was going to be a factor for a good portion of the race, especially the return. Oh well, everyone else has to run in it too :). With 10 minutes to go there was a little pre race meeting with instructions that was most helpful for me directions wise. The race plan remained unchanged from when I decided to sign up and was simply to run very hard and enjoy it.

I couldn't stop giggling as we lined up and soon enough there was a countdown from 10 and we were off. I went out with Seth down the dirt road and we were immediately in front. Downhill with a tailwind lol. Right before the turn glanced at my watch and saw 4:05 pace and laughed, oopsie. After a quick u-turn at the fence we were on the trail, and right into the headwind for the  2.5 mile climb up the hill. Seth had about 5 second gap that increased to 25 seconds at the top of the climb. After the race he said that it would have been better to work together at the start in the wind, I agreed :). After the climb it rolls and then drops before another climb to the aide around mile 6. I felt good after the first climb aerobically but my legs felt tight. A longer warmup next time will be better.

The wind had let up some after turning at the top of the climb and I felt mostly good for the next couple miles. I could still see Seth but I wasn't gaining any. I pushed pretty hard before the climb to the aide and paid for it as the hill got really steep. Through the turns I had saw the third place guy running strong about 45 seconds back or so and he wasn't going anywhere. I realized going up that steep little hill to the aide that it was time to hike for a few. The plan had been to not stop at the aide station. I had all that I needed (a couple gels and a small 10oz bottle tucked in the front pocket of a very light vest). I was feeling like crap though so about half way up the hill I started running really hard and powered in to the aide. I took a GU and some water and just focused breathing. The third place guy passed right by the aide station and one of the volunteers said, "you gotta go, that guy just passed you." "No worries," I told him, "I'll get it all back and then some."

From the aide you run about a six mile loop and then pass it again before making a turn to run back to the start/finish around the other side of the ridge you climb up at the beginning. -side note- The course is seriously awesome, and the trails are all buttery goodness the whole way -end side note-.

Now rejuvinated, I headed out to catch the guy who passed me (I knew Seth was now long gone, and that was ok) and was blessed with about a mile and a half of prime grade smooth downhill, hooray! I got into a really good rhythm and hit a 5:10 mile 7 and caught right back up to Taha Mahmood. We ran side by side for a few and talked. Guy is a total beast and is 50. I want to be like him when I grow up. I started to feel really good. There is a small hill and and a little flat before the big climb up the switchbacks start and it was there that I pushed ahead. I climbed the switchbacks really well and started to pick off 50k'ers. This would be great the rest of the race.

When I got back to the aide I got a cup of hammer, thanked the volunteers, and smiled at the guy I had told "no worries" to six miles before. I had 5-6 miles left at this point and it was going to be fun just hammering the trail and running around people. The only downside was that for the rest of the race the wind was right in my face, hard. I felt so good though that I just kept it going. I had found that "fun" place where my breathing felt like it was over the red line, my legs were burning some, but I knew I was ok so I wasn't about to slow up.

Every time I thought about letting off, slowing down, or about the wind, I had someone to pass or I'd just look around at how completely beautiful it was out there, and push harder. The whole return is glorious single track. And that's how it went. Half way through mile 12 I took a GU and then I increased the effort every half mile until the finish. The last half mile up that dirt road into the full headwind was nasty but it felt awesome so I just pushed it in to the finish. Dan was there and others and I really couldn't stop smiling. I'm still smiling. The whole experience for me was fantastic.

I got a finsher mug and some buffalo stew and fluids, and then Dan and I hung out for a few hours cheering people in and talking to everyone. It was so fun to chat with je10, MVH, Scott W, Craig, Matt and others.... inspiring adventurers and people. It was a beautiful day all the way around.

 

This will be my last "post" here for a while. I'll still be checking in and reading, and maybe a weekly or monthly mileage update but not much else. Great community of awesome, inspiring people here as well as many friends that I run with and see anyway. I have a full race schedule the rest of the year and I'll see y'all everywhere :). May you all continue to be blessed in all of your endeavors. Thank you!

 

Pearl Izumi N1 Trail Miles: 17.60
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.000.000.000.0061.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
246.2113.0023.451.75284.41
Adidas Audios Boost Miles: 44.20Kinvara 3 Robo Miles: 41.30Saucony Cortana 3 (green Machine) Miles: 10.00Brooks Pureflow2 Bluebird Miles: 12.20Saucony Fastwitch 6 Miles: 10.002014 Push Ups Miles: 120.00Altra Olympus Miles: 32.35Nike Pegasus Miles: 16.36Brooks Pure Grit Miles: 7.25Pearl Izumi N1 Trail Miles: 23.70
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