Elite Jogging For Dummies

Law Day 5k

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesC H A D's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,USA

Member Since:

Jul 23, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).


Short-Term Running Goals:

Compress six months of marathon training into six weeks.

Long-Term Running Goals:

Stay curious.

Personal:

I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.


Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
224.000.003.100.000.00227.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Black Sheep Workout at East High Track.  Basically ran 16 x 400m.  Most at 80 seconds, one at 75. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.600.000.000.000.008.60

Ye Olde Loop

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

We ran "Cucina Deluxe" on the Bonneville Shoreline Trail with a little extension over to Red Butte and down through the U at the end.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM--it was raining so I ran 3 miserable miles on the treadmill. I should have just gone outside!

PM--I ran home from work, 2.40 miles. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Black Sheep workout at Highland High track. We ran 8 x 800m.  Times ranged from 2:40 to 2:47, with most clustered around 2:43-44.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Wandering neighborhood tour with Josh.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.000.000.000.006.80

Trail run on Shoreline and up Red Butte Canyon

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.000.000.000.006.80

Trail run on Shoreline and up Red Butte Canyon

Comments(1)
Race: Law Day 5k (3.1 Miles) 00:17:30, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.003.100.000.007.10

Law Day 5K. This race has taken on a life of its own in the last few years.  There is a "Speed Team" competition that my law firm has one basically every year since 1999.  In recent years, in an effort to maintain that title, I have expanded our recruiting efforts to encompass some folks that are much faster than me to join the team.  This is a race I won in 2006.  This year I took 10th, ~3 minutes behind the winner.  Clearly, it has evolved (though I have rendered myself obsolete in the process).  Each team has 5 people, with at least two women.  This year our "A" Team consisted of Lindsey Dunkley, Paul Petersen, Josh Steffen, Jeff McClellan, and Emily Bates.  Not bad at all, you say?  Our B Team was me, Sasha, Megan Call, Burke Hills and Rachel Cieslewicz.  Not too shabby either.

It was a good thing the A Team was as talented as it was because Olsen Shaner (Mark Olsen's firm) was clearly out for the win.  They brought out Teren Jameson, Nate Hornok, Albert Wint, Sue Nielsen and Devra Vierkant.  Pretty amazing group.

I ran 17:30 on a new course due to construction in the middle of the U of U campus.  I was in no man's land after a kilometer, passed a couple of people about 2k in, and then tried to hang on as the course flattened out and had some downhill.  I knew there was a clash of the titans going on a couple of minutes in front of me, but I was nowhere near that race.  And with all the twists and turns in the course, there was no way I could see it either. 

With about a mile to go, I knew Sue Nielsen was hunting me down.  She is a terrific runner and I have a lot of respect for her.  I knew I would have to run very quickly if I was going to hold my lead.  In the last turn, I could see the finish banner and told myself just to hang on for dear life, it would all be over soon, but that for now it had to hurt.  Such is the 5k.  I could hear Sue's footeps creeping up behind me . . . and they were going very fast.  I managed to finish about a half second in front of her.  She literally flew past me after I entered the finishing chute.  Nice to be done.

We've had rain in this race the last couple of years but the weather was spectacular this time.  Great day for post-run breakfast and a trip to the zoo.

 

 


 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.400.000.000.000.0010.40

AM: Ye Olde Loop (8 mile version).  Felt great, though the hamstring is giving me a little bit of trouble this morning as I sit at my desk.

PM: Ran home from work 2.4 miles.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I ran 4 miles in the morning but had to rush into the office by 7:30.  An evening run home was foiled by rain.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

AM: Out and back to Governor's Grove, 8 miles..

PM: I ran from work to pick up my little red car from the mechanic that has been working on it for a few weeks, 2.25 miles.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Well, I knew I would have to try some kind of workout again at some point, even if it was going to be fairly modest.  I ran 2.8 miles over to 900 South and started a 4 mile tempo run from there.  Splits were 6:30 (mostly uphill), 5:58, 5:52, 5:58.  The last mile had some climbing in it on 1500 E. and I had to work to keep the pace under 6 minutes.  Mostly, this felt great. I think I could have hammered out another mile, but I would have had a hard time holding pace running north on 15th East.  I cooled down the remaining few miles back to the house.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Out and back on the Shoreline Trail to the gate at the top of Red Butte.  Nice little run, I need to figure out how to add a mile to it. 

Add Comment
Race: Stop Traffic 10K (6.3 Miles) 00:43:38, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

  My wife, Heather, is training for a half marathon next month and her training scheduled called for a 15k this week as prep.  Not many races of that distance, so she had to settle for a 10K.  Fortunately, there was one going on at Liberty Park, the Stop Traffic 5k/10k, which benefited efforts to stop human trafficking worldwide.  The 10K race was 4 and a half loops around the Park.

 This was Heather's race, but I figured I should run too so I decided  to push our boys (almost 1 and almost 3) in the double running stroller.  Initially, the plan was to run with Heather the whole race.  In the first mile (7:42), I got a little bit ahead of her.  Other runners and stroller pushers were surging ahead and I didn't mind -- because we weren't racing. Then Jack, our almost 3 y.o., told me that he wanted mom and that we should stop and wait for her. So we did. We stopped and waited for her a little bit.  After running with her for maybe a quarter mile, she told me we should go on ahead and Jack seemed fine with that.  Second mile was 7:50.  So we kind of picked up the pace a little bit, and then a little bit more, etc.  As the pace increased, however, Jack's resistance to being in the stroller increased more and more until there was a non-stop shriek of "I want to go home!", "I want to stop," and similar refrains.  I didn't really want to stop (and figured he really didn't either despite his protests) so I figured the way to get the race behind us was simply to try to run a little faster.  By the way, not a peep out of Luke, our almost 1 y.o., other than a few "weeeeee"  sounds early on. 

 It was a struggle to try to calm Jack down will at the same time picking up the pace.  Indeed, Jack's very vocal protests started to echo my own internal dialogue--"I want to go home!", "I want my mama," "I want to take a nap!" etc.  But we hung in there.  The splits for miles 3,4 and 5 were in the mid-low 6:30s.  On the final lap, someone yelled out to me that we were about 20 seconds behind the leader.  So we tried to pick it up again, just to see.  Last mile was 6:17, which isn't too bad pushing that big double stroller!  I didn't catch the leader, in fact I didn't even catch the guy up ahead who was also pushing a stroller (albeit a single) and took third.  I finished fourth and was happy to be done and get Jack out of the stroller. 

 Heather had a great race, running just over 50 minutes, finishing 6th woman.

I suppose I "could have won" this race if I had not dogged the first couple of miles, but that was never the point.  I'm glad I was able to give Heather a break so she could race.

 On the other hand, subtracting 30 seconds per mile per kid from the pace, and subtracting another 20 seconds per mile for negotiating Jack's outburst, and subtracting another 10 seconds because it was sort of raining, and subtracting another 15 seconds per mile because of the monotony of the course, and subtracting another 10 seconds per mile because I wore tights and overheated, and subtracting another 10 seconds per mile simply for good measure, I ran more like a sub 33 minute race, a solid PR. :)

 


 



Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

Woke up to rain, went running, finished in the snow. Man, oh man, I was soaked and I had such a bad attitude! I was simply done with running in those conditions.  There is no good reason I should be pulling on tights and a heavy jacket on May 24th.  I feel I have no complained enough and can move on with my day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.000.0010.20

AM:  Black Sheep workout at East High track.  After the warmup, we ran 2 x 400 with speed changes, then 2 x 400 (87, 85), 3 x 800 (2:50,2:47, 2:44), 2 x 1200 (4:12,4:10) and 1 x 1 mile. On the mile, I lost my final lap split but I was at 4:05 at 1200m.  I picked it up in the last lap and it felt about 80-82, so probably 5:25-5:27 or so.

 PM:  I ran home from work, 2.25 miles.


Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

This morning I ran up onto the Shoreline Trail, and to the gate at Red Butte. Rather than turn around and go back the same way, I continued south from the entrance to Red Butte Canyon and ran to the end of Research Park and back through the U.  This added a mile to the normal route, but nothing I haven't done 10 million times. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I ran the Cucina route on the Bonneivlle Shoreline Trail, but cut off 1.4 miles of it by running straight up to the trail on 18th Ave from my house, rather than run over to City Creek. Beautiful morning. I ran a bit with Brian Kamm on the way.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I ran a permutation of my Red Butte run, but added a couple of miles up and down Dry Creek Canyon at the end for a little bit extra. It was tough, lots of climbing for an "easy"  run.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

We spent the weekend up at the cabin at Bear Lake.  I ran 10 miles on the dirt roads that traverse the mountain where the cabin is located.  Lots of up and down.  Even though it was the end of May, it was snowing/raining for much of the run. I was soaked at four miles and strongly considered turning back. The weather improved a bit and I was able to keep going.  I'm glad I got in a few miles, but the conditions were certainly not ideal.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

I went running along the East Shore of Bear Lake. Unlike Saturday, with snow & rain, the conditions were great; plenty of afternoon sun, and warm.  I even ran shirtless on the way back to the car. Sorry for the blinding paleness, passing motorists!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I snuck in a few miles this morning before everyone was up and around.  I ran out and back to Garden City from Kimball Lane. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
224.000.003.100.000.00227.10
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: