Decide--Commit--Succeed

Provo Freedom Festiful 10k

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Location:

Spanish Fork,UT,USA

Member Since:

Aug 01, 2006

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

I started running about ten and a half years ago. I have ran three marathons. SGM in 2005, Ogden in 2006, and SGM 2006. My best time in a marathon is Ut. Valley Marathon 3:59:46. I have ran seven half marathons, some 10k's and 5k"s. My favorite marathon is SGM.I have ran 13 Marathons, will be during my first Ultra in march of 2013, it will be the Antalope Island Buffalo Run, a 50k.

2008 SGM PR 4:02:23 The best is yet to come.

Short-Term Running Goals:

Short term running goal is to increase my four days a week of running to five to six days a week.  Do more speed work this coming year. Bring my times down. I would like to do SGM in 4 hrs or less.

Long-Term Running Goals:

Keep up with my Brother Clay in a marathon, someday do a sub four hour marathon, and BQ.

Personal:

I have been married for 34Years, and am still madly in love with my wife Wendy. I have four children and six Grand children.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Kayano Yellow And Bkacl Lifetime Miles: 310.35
Asics Kayano 19's Lifetime Miles: 289.25
Brooks Cascaidia 7 Lifetime Miles: 267.09
Asics Nimbus 14 Blue Lifetime Miles: 29.80
Asics Gel Nimbus 15's Lifetime Miles: 292.28
Asics Gel Nimbus 15's Lifetime Miles: 252.37
Asics Nimbus 15's Lifetime Miles: 331.11
Jayant 19 Silver And Blue Lifetime Miles: 267.09
Asics Nimbus 15's Green Lifetime Miles: 322.83
No Bus 15,s Orange And Black Lifetime Miles: 249.15
Kayano 20's Lifetime Miles: 293.85
Asics Kayano 20's October. Lifetime Miles: 342.80
Kayano 21 Lifetime Miles: 372.35
Asic Kayanos 21 Silver & Black Lifetime Miles: 344.50
Kayano Blue Pillows Lifetime Miles: 338.15
Kayano 21 B/S Lifetime Miles: 340.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
122.278.330.000.000.000.000.00130.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.240.000.000.000.000.000.008.24

Today when I arrived home from work the temp was 101 degrees so I got on the internet it said the same thing but the wind chill factor had it down to 92 so I thought what the heck it is actually cooler than last weeks 96. i dring alot of water during the day and take power aid with me on my run so I do just fine in this hot weather. I just did a recovery run today after sat long of 18 plus. My legs felt really good today not tired at all, I did get a litle run down toeards the end because of the heat. My total time today was 1:21:27, with an average pace of  9:53.

Mile 1. 9:46

        2. 9:50

        3. 9:55

        4. 10:01

        5. 10:07

        6. 9:41

        7. 10:42

         8. 9:27

I will take tomorrow off I plan on doing the 4th of July 10k in Provo.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Provo Freedom Festiful 10k (6.2 Miles) 00:50:16, Place overall: 204, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.200.000.000.000.000.006.20

This 10k was a bit more challanging than my last 10k. The first .8 was all uphill and the start was very congested. Over 2500 runner's which made for a very tricky start. For the most part I did feel good I feel like this year I am running my races faster than last. I thought maybe I did a pr but I missed it by 10 seconds. My last 10k was 50:04. But it was all down hill. Todays 10k had a good hill at the begining and the last .5 mile was uphill. I placed 14th in my age and 204 th overall. My mile splits were as follows. Average pace was 8:06

Mile 1. 8:51

        2. 7:27

        3. 7:52

        4. 8:02

        5. 8:13

        6. 8:17

         .2 was 7:31

I ran this race last yr. and did it 54:11, so a good improvement over last yrs. I feel like I am on the right track with my training, and my goal to do SGM in 4:30:00 this year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.210.000.000.000.000.000.008.21

I did a little recovery run after yesterdays 10k race. I was supprised that I was'nt sore or stiff this morn. I actually felt pretty good and was able to maintain a comfy pace for me. It felt good to have a couple of days off from work and got to run in the early morn instead of in the afternoon when it is so hot. I love early morn runs. My total time today was 1:19:29, with an average pace of 9:41.

Mile 1. 9:59

        2. 9:41

        3. 10:37 some good uphill training

        4. 10:03

        5. 9:13

        6. 9:03

        7. 10:04 More uphill

        8. 9:04

The .21 was at an 8:16 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.000.000.000.000.000.004.13

I was up at 4:30 am to do my long run, felt really good this morn. was hopeing to do a 20 miler. Started out my long morn run routine with some light strecthing, ate a cliff bar. took a shot of carb boom, some ibuprofen, and took a cooler of water and sports drink out to GU corner. It was about 5am and it is still a little dark so I try to run towards the center of the road.  About a block into my run I heard and felt this popping noise in my letf ankle an went to the ground. I immeditley thought I had broken my ankle. I layed there for a few minuets trying to get over the nauseating feeling in my stomach, and prayed dessperatley that my ankle was not broken. I totally rolled my ankle over somthing, but I did not see it. As I layed there and looked back in the road I could see this lump right were I had been running. I hobbled over to the lump and discovered it was a potato, yes a stupid potato in the middle of the road. Man Iwas so ticked off. Who would leave a stupid potato in the road? Anyway I tryed walking on my left foot and it did'nt feel to bad, so I thought I would run out to GU corner and see how it would do. Stupid thought, because by the time I got to  GU corner my ankle was pretty sore . So I hobbeled home and took my shoe and sock off. My ankle was already swollen and starting to change to a black and blue color. I have been iceing it off and on and hope to get back out on the road soon. Does anybody know how long I should give a sprained ankle to heel before I start running on it again? This has me so ticked off I was really getting into my marathon training and getting excited about SGM. Moral off the strory I guess is watch out for stupid potatos in the road, arrrrrrr. I managed to get in 4.13 miles in 45:35.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I went to the foot Doc (AKA John Black) yesterday to have them x-ray my ankle, he's a great Doc by the way, there dose'nt seem to be any major breakage, althuogh there is one very small bone with some slight breakage. So all in all it's mostly a pretty good sprain. I will continue to keep it elavated and ice pack. The Doc said maybe this weekend I could test it out on a small run. This is driving me nuts to not be able to go for a run, I enjoy it so much. I should still be able do have enough training weeks ahead for SGM. I am looking forward to this weekend to test out my foot, until then I will do my best to just rest.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

My ankle is still very unstable, the sweelling has gone down some but it is still pretty tender. I will keep iceing it and keeping it up, I really hope that on sat. I can test it out and hope it will be ok. So I'll keep my fingers crossed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

My ankle is still a little on the swollen side. So I will continue to ice it and keep it up. I am starting to walk more normal, so hopefully sat. morn. I can go for a run. I thought maybe I would do eliptical today, but there is still some soreness so I will continue to be patient and wait this sprain out. i don't want to try it to early and risk more injury. On sat. it will have been one week, so we will see then. Wish me luck.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

It has been one week sense I turned my ankle, so this morn. I decided to go for an easy 5 miler and test it out. The first mile it felt pretty stiff, but by mile 2 it started to loosen up and really did'nt bother me to bad after that. It is more sore towards the inside of my left ankle but not to bad. Right now I am iceing it down there dos'nt seem to be any sweelling. My total time today was 50:53. I will not put down mile splits today. My plan for the coming week is to do easy runs and see how my ankle responds. Right now it feels like maybe about 75% there. Hopefully next sat. I can resume my 18 plus milers and get back into training for SGM.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

Today was another easy run to test out my ankle. Like sat. the first mile my ankle was a little sore. But after that it seem to loosen up and felt pretty good.  Did'nt really push it ast all juszt tryed to keep a comfy pace. I think the heat kind of got to me, but we will just have to try and get used to it again. My total time was 1:02:40 with an average pace of 9:57.

Mile 1. 9:51

        2. 9:45

        3. 9:47

        4. 9:50

        5. 10:53

        6. 9:51

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.210.000.000.000.000.000.008.21

Another easy does run today. My ankle is still a little sore  from being sprained  a weel and a half ago. But it is comong along and seems to lossen up after a mile warm up. It is amazing how much leg strength you can loose in a week of not running. I can feel a difference when doing hills. Hopefully it well come back soon. My total time was 1:23:21, with an average pace of 10:09.

Mile 1. 10:14

        2. 10:16

        3. 10:26

        4. 10:20

         5. 9:52

         6. 9:51

         7. 10:48

         8. 9:43

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

Very slow today just trying to get back some kind of rythum. My ankle seemed to lossen up alot sooner today,so I think it is getting closer to being 100% maybe we are at 80%. We wont press to hard just try and keep her steady. Nice rain some thunder during my run today, it felt kind of good to get wet from good ol Mother Nature. My total time today was 1:22:51 with an average pace at 10:06.

Mile 1. 10:07

        2.9:58

        3. 9:58

       4. 10:13

       5.10:30

       6. 10:12

       7. 10:33

       8. 9:32

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Just another low key run today and try to keep it simple until I feel good about my ankle recovery. It was 100 degrees when I got home and on the road for my run. Hot, Hot, Hot. My legs have felt a little on the tired  side this week, I know that last weeks lay off kind of hurt me a little. But we will get back into the rythum soon. My left leg is the one with the bad ankle, and it feels srtonger than my right one, pretty weird stuff. My total time today was 1:10:42, with an average pace of 10:06.

Mile 1. 10:19

        2. 10:23

        3. 10:26

        4. 10:19

        5. 10:05

        6. 10:28

        7. 9:13

I am still iceing down my ankle after each run and then icey hot on before I go to bed.  There is a 10k race next tues. I might try and run it we will see how the ankle is doing, so maybe.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.230.000.000.000.000.000.0018.23

I have missed my sat. morn long runs the past few weeks, it was wonderful to feel good and get in an early morning run for a change. My ankle is coming along and is around 85% to 90% there, so I hope in another week or so I will be through this battle it has been a rough couple of weeks. It was nice to meet my Bro. Clay out on the run today he was patient enough to do a few slow miles with me. My total time today was 3:07:50, with an average pace of 10:18.

Mile 1. 11:02

       2. 10:03

       3. 10:20

       4. 10:34

       5. 11:15

       6. 10:54 Harrys Hill

       7. 10:18

       8. 10:38

       9. 10:44

     10. 10:43

     11. 9:52

     12. 10:10

     13. 9:41

     14. 9:39

     15. 9:40

     16. 9:46

     17. 10:30  400m hill  out of river bottoms

     18. 9:55

I started out slow today was'nt sure about my ankle, But I did try and finish strong.

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Race: speedy Spaniard Road race (6.2 Miles) 00:50:18, Place overall: 133, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.506.130.000.000.000.000.007.63

Today my Bro and I ran another 10k race, pretty fun lots of people, and a nice morning, was alittle on the muggy side but very injoyable time. I wanted to try and get in under 50 min. and try and break that mark, missed it by about 20 seconds. I am going to try and do more speed work with some tempo runs at the 8 min. mile mark and see if I can improve. My bro clay ran a good race set a pr for him, so good job Bro. My ankle was a little stiff at the begining but seem to loosen up rather quickley and was not a factor, after the last couple of weeks of working to get my ankle back to normal I feel good about my effort today. SGM is comimg pretty quick, starting to get excited. Runner's Card had my time at 50:18, my Garmin showed 50:05 with only 6.13 miles, so I don'y think the course was accurate. average pace was 8:05.

Mile 1. 8:28 uphill

        2. 7:43

        3. 8:06

        4. 8:19

        5. 8:22

        6. 8:12

        .13 was at 6:54

We will keep working hard I hope no more injury's between now and SGM. Knock on wood. After the race did alittle recovery run back to my house 1.5 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

Nice recovery run today after yesterdays 10k race. The weather was alot cooler this afternoon, and it felt nice to have some overcast cooler weather. Still pretty muggy and ther was a good stiff breeze out of the canyon that was fun to fight exspecially around the golf course. My ankle was a little stiff at the begining, but lossened up quickley. My legs are pretty wack from yesterdays race. My total time today was 1:22:00, with an averge pace of 10:00.

Mile 1. 10:23

        2. 10:22

        3. 10:28

        4. 10:20

        5. 9:52

        6. 9:30

        7. 10:10

        8. 9:09

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.210.000.000.000.000.000.008.21

Today my legs had absolutely no mojo. It was all I could do to finish my run. Most of my workout today was uphill, but I have done this route many times and have had tons of energy.My ankle seems to be almost 100%, I will give it 90% there. SGM date is creeping closer and closer sure hope I will be ready. My total time today was 1:23:40, with an average pace of 10:20, very slow miles.

Mile 1. 9:58

        2. 10:34

        3. 10:28

        4. 10:18

        5. 10:30

        6. 10:27

        7. 11:02

        8. 9:40

Ever sense I hurt my ankle my times are getting slower and slower. I need to get me some motovation.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

I had to go into work at 5 am this morning so I was not able to get in a very good long run today. I ended up working most of the day. So when I did make it for a run it was'nt until 5 pm this afternoon. It was still pretty hot and that seemed to zap my energy for the run and ended the attitude for a long run. I only put in 10.5 for today. I did'nt feel very good at all and my legs seem to be wack still from tues. 10k race. I have been making a better effort at going to bed early but I just seem to lay there without any great quality of sleep. My total time was 1:45:35, with an average pace of 10:04.

Mile 1. 9:44

        2. 9:30

        3. 9:52

        4. 9:48

        5. 10:17

        6. 10:13

        7. 10:50

        8. 10:21

        9. 10:38

       10. 9:52

 and the .5 mile was 9:06

perhaps next week my training will go better, SGM is coming quickly.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

I got home from work today about 4 pm, the old temp. was at 101 degrees. Looks like a good time to go for a run. So O strapped on the old shoes took some hydration with me and away we go. I felt a little better than I did on sat. run but it was so hot it did'nt feel much like pushing it. I did my 8 mile route up around the golf course. The wind was blowing pretty hard out of the canyon so I had a good head wind for a while. I was coming down power house road and I could see some smoke up ahead, as I got closer there was a pretty good fire going in the field next to the road. I could here the fire trucks coming and they seem to get under control pretty fast. My total time today was 1:20:00, with an average pace of 9:58.

Mile 1. 10:21

        2. 10:22

        3. 10:25

        4. 10:04

        5. 9:37

        6. 9:20

        7. 10:13

        8. 9:28

I think I will give my ankle one more week and then start doing some 8 min. mile tempo runs and see if I can get my times down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.190.000.000.000.000.000.008.19

Not as ot today nice overcast, although a little on the muggy side. I did a few warm up miles today and thought I might try and push it a little harder. For the most part I felt pretty good and my ankle did'nt give me any problem. My average pace was a 9:31 with a total time of 1:17:58.

Mile 1. 9:55

        2. 10:01

        3. 10:22

        4. 9:42

        5. 9:22

        6. 9:21

        7. 9:10

        8. 8:35

A litttle faster but  along way to go if I want to pr in the SGM.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
122.278.330.000.000.000.000.00130.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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