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Spanish Fork Half Marathon

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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
268.8044.0034.602.00349.40
Kinvara 3 Yellow Miles: 142.01New Balance MT110 Miles: 43.10Kinvara 2 Red Miles: 37.22New Balance MR00 Miles: 65.61Altra Instinct (Black) Miles: 36.46Altra Instinct Miles: 5.00Kinvara 2 (white) Miles: 15.00X - Elliptical Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

Great run today with Scott, Sasha, Matt, Dan, Brodie, and Chad. We ran 10 up the canyon then split up for 10 tempo miles on the return. I ran my tempo in 59:45, it felt great despite being a bit fast. Nice cool temp and some light rain helped out. Fun group today! 6:40 avg for the 21

Edit*

The past month has been really strange for me. I have never felt so good and some days i don't know how to deal with it. It's tremendously exciting and really scary at the same time. The tempo today felt easy and that's just weird... and fun. Scott said it best today when he said he thinks i am in discovery mode. I just don't want to make any large mistakes right now while trying to push forward. I really believe i am getting a little smarter-faster-stronger every day. I'm just trying to embrace it, enjoy it, and just go. Super grateful...

Kinvara 3 Yellow Miles: 21.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Super easy regeneration run. Couldn't get my brain to shut off last night so this was good to be out on such a peaceful morning. Legs feel great. 7:49

New Balance MT110 Miles: 5.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Had the opportunity to go up and run Jeremy Ranch road with Scott, Matt, Jake, and Fritz. It was a beautiful morning up there. It was great until about mile 11 where my energy level dropped. I had to let them go. I had my water bottle stashed with about 3.5 to go so i stopped and took a gu and downed the water. I felt better but could tell i was a little dehydrated. Thankful to be able to just run with and listen to some super strong runners. Thanks guys! 6:55 avg.

New Balance MT110 Miles: 15.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Post work caterville loop in the heat. I felt pretty groovy towards the end so I tossed in a couple tempo miles. 6:55

Kinvara 2 Red Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.532.002.002.0013.53

5k warmup. 8x800 with the last 4 progressive. Then 2 miles @ stretch MP followed by an easy cooldown. The splits were 2:43, 2:44, 2:43, 2:42, 2:40, 2:39,

2:36, 2:31, the rests between were just over a 1/4 mile @8:00 pace. After the last

rest went into the MP pace miles at 6:12 and 6:10 then an easy cooldown.

Happy with the workout today, the MP miles felt like I was crawling after the

intervals. 6:30 avg

New Balance MR00 Miles: 13.53
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

am- Fun canyon run at 5 with the usual suspects, Scott, Matt, Dan, Reed, Toni, and Jacob. The cooler temps are sure nice and make the miles seem much easier. Kept it easy today with the exception of a half mile surge on the way up. I will get an easy one in this afternoon. 7:01

Pm- got soaked on an easy one in the rain. It was great! 7:26

Altra Instinct (Black) Miles: 6.15Kinvara 3 Yellow Miles: 10.55
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Decided to run the Spanish Fork half tomorrow so I ran part of the hilly course. No pressure or goals tomorrow. Something between a race and a marathon pace workout will be fine. It will be interesting to see how my body responds with 90 miles in the last 7 days. Taper starts now lol. 6:55

Kinvara 3 Yellow Miles: 10.20
Comments(1)
Race: Spanish Fork Half Marathon (13.1 Miles) 01:18:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0013.100.0017.10

I was fortunate enough to pick up the win today on a tougher course in 1:18:55.

The start/finish line is 3 blocks from my house so I got to sleep in and warm up in my neighborhood. The course is hilly compared to most offerings around here with a net gain of 250 feet and includes one of my normal run routes. I decided to do it last minute so I didn't have lofty goals. The mission was to get into a groove, run some marathon pace miles, and have fun. I wasn't sure how my body was going to respond given the mileage the last couple weeks and no taper.

When they sent us off the plan changed a little. I started out in the lead and was running 6:00 pace so I was wondering what was going on. I ran with a local guy for the first 4 miles, it was cool to meet him and chat back and forth as we climbed the slight incline. I felt like garbage and actually considered just letting him go. The first 5 miles were 6:04, 6:08, 6:15, 6:13, 6:02.

It flattens out for about a half mile at the end of mile 5 before the first good hill. As soon as we started going up the hill I started to feel good so I put a surge in and had the lead. At this point I altered the plan and decided that I would go for the win without trying to hammer it to death. St. George marathon is the goal so I want to play it safe from now until then.

The course has a loop with the bigger climbs on miles 6 and 7. I surged hard on the climb and then again on the downside and opened up a lead of about a minute. I knew I had it as long as I didn't do anything stupid so I backed it off just after mile 8 and decided to maintain a little under GMP and roll it in. Miles 6-11 were 6:15, 6:14, 5:46, 6:03, 6:00, 6:06.

This was going just fine until I hit the 5k people at their turn around. I had ran solo long enough that I got excited to see people and turned it up again for the last 2 and change. 12 and 13 were 5:50 and 5:40, with :23 on the .1.

It was awesome to break the tape and my wife was waiting for me close to the line. I am very thankful and excited about the race today and am really looking forward to the marathon in 4 weeks. I got to see Melody at the finish area and run a cool down with her and Rachelle. Melody won the 5k! She's awesome. PR for Rachelle today too.

I got a cool trophy, a free Road I.D. and $50 for the W :). It was a perfect way to cap off a big week.

Kinvara 3 Yellow Miles: 17.10
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

Started an easy steady state run but with the day off yesterday I felt excellent so after 4 miles I threw in a 6 mile progressive tempo. 6:06, 6:03, 6:01, 5:59, 5:37, 5:21. Cooled down 2 easy. 6:20 average for the 12.

New Balance MR00 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hit the canyon out and back from vintage after work. It was gorgeous today with perfect temps. Hit the pipeline single track for added fun. J really enjoyed this today. 7:01 avg

New Balance MT110 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.042.004.000.0012.04

TM speedwork after work today. 5k warmup then 6x1000 with 500m recoveries. Did the first 5 at 11.2 and the last one at 11.3. Kept the recoveries at 8.6 (6:58). After the last interval recovery I did 2 miles around GMP, 6:08, 6:05. Cooled down 1.5ish and called it a day. 6:18 avg.

With about a mile left to cool down I had the wave of goosebumps and euphoria wash over me as I thought about the marathon. Even though I know it's endorphins it really made me think about how thankful and grateful I am to be healthy, surrounded by great supportive people, and enjoying the heck out this. Marathon training is something very special.

New Balance MR00 Miles: 12.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.110.001.500.0018.61

Standard out and back canyon run with the usual suspects :), and Spencer. It was 45 degrees this morning, which made it just perfect. The cool air made everything feel very easy. Ran a 1.5 mile pickup @ 5:17 pace with "The Puma" :), then watched him quickly and gracefully fade into the distance as he kept going. Ran a couple of good ones afterward with Scott. Great morning! 12.1 miles. 6:53 avg

pm - Regeneration run with the headlamp on the flat loop. Couldn't get out until tonight but it sure was nice. 6.5 miles 7:40 avg

Altra Instinct (Black) Miles: 6.53Kinvara 3 Yellow Miles: 12.08
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.782.000.000.0018.78

am- Ran the golf course loop in Spanish Fork solo with the headlamp and vest. Slept in until 5:40 today. Had to pick it up on the way back to make sure my wife got to tennis on time. 6:49 avg

pm- easy regen run on the pancake flat loop. Such a nice day. All my best to the racers tomorrow. Looking forward to hearing about everyone's experiences :). 6.5 7:35 avg

 

Altra Instinct (Black) Miles: 18.78
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.538.000.000.0023.53

What an awesome morning! Ran from Wallsburg with Scott, Dan, Matt, and Fritz. 12 relaxed miles to start on a cool morning before breaking into 8 miles of marathon pace. The push felt great... the whole run did. Had 3 GU's over the distance and think I have the fueling strategy figured out for St. George. Everyone looked so strong today. Scott and Fritz blazed ahead while the rest of us ran the push together for the most part. I really enjoy these days, the experience for me is irreplaceable as well as a total blast. I felt like a rockstar the whole time today and I'm primed for a great race in 3 weeks. I can say with confidence that I am going to destroy my PR with a smile on my face. 

Ran the last mile on grass very easy. Perfect morning. This is my biggest week ever and I feel great. So thankful.. 6:33 avg for the run today.

Kinvara 3 Yellow Miles: 23.53
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Very easy 5 mile recovery run to move some blood and cross the 100 mile week barrier for the first time. My week ends on Sunday and this makes 102 :). This won't become A habit until the Boston cycle but it's nice to know that i can do it and feel good. 7:40

Altra Instinct Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.220.000.000.0010.22

10. This was a long run. I am a little tired and have a slightly angry piriformis. Scheduled a sports massage for Thursday and will take care (ice, stretch, rubbing) until then. Easy run tomorrow in prep for speed Wednesday. 7:03

Kinvara 2 Red Miles: 10.22
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.008.000.0012.04

I took yesterday off and saw the chiro. He's fixed me up pretty good so I decided to go ahead with a tempo today on the TM. 2.5 miles warmup from 8.5 to 9.5. 8 mile tempo from 10.2 to 10.5. 1.5 miles cool down. Felt about 90% today. I have a sports massage scheduled tomorrow. Hopefully that fixes me up even better. 6:15 avg today.

New Balance MR00 Miles: 12.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.050.000.000.0017.05

 am - Fun easy miles with Scott, Matt, Dan, and Jacob. Ran the standard canyon out and back. Very windy on the way up, reminiscent of UVM *shudder*. It was nice to just cruise today. Still a little tight today, hoping the massage puts it to rest. Matt and Dan were looking great on their pushes today. Another great morning :) 7:15 avg

pm - The logic was to flush the junk that the massage released. The reality is that I felt like a big heavy sore stone trying to run easy on a perfect afternoon. This was way harder than it should have been. Hopefully it worked though and I will feel like 5 million dollars when I wake up tomorrow... 5 miles 7:30 avg

Altra Instinct (Black) Miles: 5.00Kinvara 3 Yellow Miles: 12.05
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Fun run this morning with Matt, Dan, and Scott. I've never ran the route north to Thanksgiving point and it was great. Had a little tightness to start but loosened right up. The push towards the end felt really good and the pain seems to be gone, happy happy joy joy. Off to mesquite for the Weekend.

New Balance MT110 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.005.000.000.0018.00

Fun hilly route this morning in Mesquite. Felt great despite the gluttony at the buffet last night. I can breathe easy down here the hills were fun. 6:45 avg. 800 vert

Kinvara 2 Red Miles: 18.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Warning: wordy post. Had to get some of this down for reference ;).

 Last longish run. I got rained on and it was fabulous. Marathon is in 12 days...

After how i felt at Utah Valley in June i decided to experiment a bit this time. I believe I felt flat because I cut it back too much during the taper. This taper will be shorter, the volume will not be cut as much, and the intensity will not increase. I won't be running faster than race pace on the few workouts left and most of the runs will be easier.

I know this is weird and some may not agree and that's ok :). I figure i have had a hell of a cycle that was built off of the Utah valley cycle that was foiled by the 20 mph head wind. I am in unknown territory for me, I have had my best races this fall and am in the best shape of my life. It was my decision to toss the schedule and it's worked very well. If this taper works too then great, if not then I learned something for next time. :) The important thing is that I have learned to listen to my body much better by not having my daily run be dictated by a spreadsheet or paper. Not knocking it at all, it just wasn't working for me anymore. It was making me feel boxed in.

I am a believer that for me the static philosophy is not the best way. My training has to be ever changing, experimenting, incorporating new things each time to hopefully keep from plateauing as long as i can. I am not 25 (unfortunately lol), and I want to maximize what I can do in the short term while trying to be smart and take risks at the same time (crazy person balance).

Thanks so very much to my great friends Scott, Dan, Matt, Reed, and Curtis for pushing, inspiring and advising me. You guys are all class, choice people and it has been a pleasure. You're all going to kick some major butt! This has been the very best year of running and this cycle for St. George has been just great. Training for and running Boston is going to be quite an experience I'm sure. Looking forward to the miles!

Kinvara 2 (white) Miles: 15.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Very sore piriformis made me cross train a bit today. 5 mile hills of doom on the elliptical followed by 4 miles of very easy (7:30) running.

X - Elliptical Miles: 5.00New Balance MR00 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.002.000.0012.00

2 mile warmup, 8 mile progressive 6:30 - 5:45, 2 mile cooldown easy. Piriformis still took some time to loosen up. I may see the chiro tomorrow depending on how the run goes in the morning.

6:30 avg

New Balance MR00 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fun cold run up the canyon this morning with the early crew. Arm sleeve weather and you could see your breath. It's hard to believe we were running these shirtless just a couple weeks ago. Stopped on the way up for a quick adjust with Dan and when we got up to the tunnel the others were lurking in the shadows and tried to scare us lol. This made me start a push the rest of the way up, but I backed it off because of the tempo last night. Everyone is looking great for next week. I just need to get the inflammation down in my hip/butt area. No more doubles, time for do no harm mode. 

Kinvara 3 Yellow Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fun and easy cruise around Highland this morning with Scott, Matt, and Dan. Felt much better today. This run flew by, we had a great discussion on "the fire", and some other good stuff. 7:10

Kinvara 3 Yellow Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

Ran the waffle run hosted by Runners Corner this morning. Started and finished at the soccer park so I tacked an extra 6 on the 9 mile loop. It was a fun morning. I ran this route so much better than earlier this year. My watch was off the prongs last night so it died after a couple miles so I have no idea on time but it was fun to just run and gauge everything off effort. I pushed the hilly section and the flat back to the car. Fun run. Very tasty breakfast! 1 week to go.

Kinvara 3 Yellow Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
268.8044.0034.602.00349.40
Kinvara 3 Yellow Miles: 142.01New Balance MT110 Miles: 43.10Kinvara 2 Red Miles: 37.22New Balance MR00 Miles: 65.61Altra Instinct (Black) Miles: 36.46Altra Instinct Miles: 5.00Kinvara 2 (white) Miles: 15.00X - Elliptical Miles: 5.00
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