I am one with the levee and the levee with me

Ralph Vernacchia 5k

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

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Miles:This week: 0.00 Month: 0.00 Year: 35.40
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 278.70
Ride 15 X2 Lifetime Miles: 53.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.500.000.008.1069.60
Switch 4 Miles: 50.50LunaRacer Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Mar 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 4 easy

PM - Added 8 from Kamiakin. 

Switch 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

I finally got on the track today, and it was a bit of a reality check. 6x1200m, 400m jog (roughly 2:00), run in 3:50, 3:47, 3:43, 3:47, 3:51, 3:49. I have 6 weeks to conference.... I feel I've run out of time already.

 

LunaRacer Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Easy 9.5 around Padden.

Added 3 easy from home. 

Switch 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 30, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Switch 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 31, 2012
Race: Ralph Vernacchia 5k (3.1 Miles) 00:15:41, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.003.1019.10

I don't have much to say about this one. I exceeded my own expectations of how out of shape I am.... And I'm working hard not to let the feeling of losing my final season of eligibility to injury and fatness overcome me. Can I go from this to a 30:00 10k in 6 weeks? I have no other choice but to remain cautiously optimistic.

I hung with the lead pack through splits of 4:57 and 5:00 until the eventual winner got antsy and took off. Then I slowed in no-man's land to a 5:09ish split and kicked it in.  

Switch 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.500.000.008.1069.60
Switch 4 Miles: 50.50LunaRacer Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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