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Preston Halloween 5k

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Location:

Preston,Id,USA

Member Since:

Mar 09, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


2009 TOU Half Marathon 1:25:06

2010 St George Painter's Half Marathon 1:25:24

2011 Jan. St George [Painter's] Half Marathon different course 1:25:28

2011 Apr. Boston Marathon 3:03:24

2011 May Ogden 5K 18:18

2011 July 4th 15K Freedom Run 58:53

2011 July Deseret News 10K 37:12

2011 Oct St George Marathon 2:58:18

Short-Term Running Goals:

Sub 18 min. 5k

1:24  Half

 Sub 3 at St George in Oct.

Get injury free and stay that way

Set new PRs at all distances now that I'm 50

 

Long-Term Running Goals:

17:30 5K

2:50 marathon

Personal:

I was born in 1960

I started running in 2006

I am married with a 16 year old son [that lives with my wife and I] and a 30 year old step son and 25 year old step daughter

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
116.100.008.162.0028.00154.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 easy miles

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles. Last 2 miles into a very strong headwind and rain. 8:07 ave pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     5 easy miles at 8:18 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     20 miles on the mountain bike this morning. Another really nice fall day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.003.000.000.008.00

     I decided to try a little bit of faster running this morning. The first since the marathon. I ran a 3.75 mile warmup at 7:49 pace. Then did 4.25 miles of fartlek running  6x1/2 miles faster with 1/4 mile recoveries. Averaged 6:52 on the last 4.25. Overall pace for 8 miles was 7:19. I felt a bit slow this morning but I don't seem to have any lingering injuries from the marathon. I do have a little back soreness but that's probably more from packing out the elk last week than the marathon. The last 2 marathons I did it, seemed like I spent several weeks recovering from injuries after the races. Mainly injuries that I already had going into the race.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Went on a nice hike near St George.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

     Spent the night in Mesquite. Went on a nice 6 mile run through some very nice neighborhoods along the east side of town. A lot of hills on the run. Later that day my wife and I went on a 6:1/2 mile hike near Zions Park. I ran 1 1/2 miles of the hike. It's tricky running on slickrock. We brought back some nice pieces of petrified wood. The weather was perfect.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

      8.5 miles at 8:19 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.007.0015.00

    Ran 8 miles up by the reservoir again. There was a huge flock of sandhill cranes circling overhead that was so large and noisy that I could hear and see them for 75% of the run even when they weren't directly overhead. I like their sound. We have 4 of them that spend time in the fields around our house about every day. Kept the pace easy again at 8:01 AP.

     PM Rode 20 miles on my MT bike. I felt good and really hammered on this one. I thought I might beat my PR for this course but came in just short.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

     4.5 miles 8:21 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.003.000.000.008.50

     After a 3 mile warmup I ran 5 miles of fartlec. 6x1/4 fast with 1/4 recovery. Then 3x1/2 with 1/4 recovery. I wanted to run about 6:00 minute pace on the faster intervals and couldn't believe it felt that hard. By the time I got to the 1/2s I couldn't even keep the pace at 6:00 and ran them a lot slower. I think I may have had some fatigue from Tuesday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Helped a buddy pack out his elk and got in some good hiking.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 slow miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Got signed up for Boston this morning. I guess I lucked out and signed up around 9:30 AM so I missed the morning problems with the web sight but still got in before the race filled up. My son in law is getting married in Pennsylvania 2 days before the marathon. It's about a 4 hour drive to Boston from there so I figured this would be a great opportunity to run Boston since I would be that close.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     When I helped a friend pack out his elk last Saturday, I was packing a load up some steep terrain and felt a tweak in my hamstring [the same one that was bothering me before the marathon]. I was feeling fit and good and was hoofing it up the hill pretty good and it happened right near the end. The next day I ran 10 miles and it felt fine but I went pheasant hunting afterward and it got sore with all the walking. It was still sore Sun. and Mon. so I took Mon. off. Then I ran 5 miles today and it felt fine until the last 1/4 mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     Decided to give the hamstring another break today and just road the Mt bike 20 miles.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Ran 5 miles at 8:27 pace. My hamstring felt good all the way. It was tempting to go farther but I resisted and kept it short and easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Just ran an easy 6 today and everything felt good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

      Ran 7 miles at 8:34 pace. Just keeping it short and easy. Everything felt good today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

     Ran 6.5 miles. Kept it real easy again. Everything is feeling good at the moment. I had some snow flurries for most of the run but it cleared up at the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

      Another short easy run. 4.5 miles. 8:25 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.001.000.008.10

     The temp was 22 deg this morning but I ran a little later after the sun had warmed things up to around 30. I ran 8 miles and kept the pace easy until the last 2 miles where I ran 4x1/4 fast with 1/4 slow in between. I averaged around 5:40 pace on the faster 1/4s. Overall ave pace for 8 was 7:47.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     20 miles mt bike.

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Race: Preston Halloween 5k (3.16 Miles) 00:19:39, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.002.161.000.0010.16

     This morning I decided to run a local 5k. I don't feel like I'm in race shape for any distance. My training since the marathon 6 weeks ago has been very lacking while I've been keeping it easy to work through some lingering injuries. Being a first time local race I wouldn't have been surprised to only have a few show up. The woman putting it on works with my wife and the race was a fundraiser for special olympics and she has 2 kids that compete so I thought I should support them. I was surprised to see that they ended up with 80 to 100 participants. It was about 33 degrees at start time. I had gone knowing there likely wouldn't be any competition and thought I would just be getting in a nice tempo run. 

    After a 2 mile warmup, the race started and I had 3 or 4 kids running ahead of me. I figured they would last less than 1/4 mile but was surprised when 2 of them were still keeping the pace after 1/2 mile where I was at 6:00 pace and they were running about 15 yards ahead of me. We all must have slowed and hit the first mile in 6:17. As we got near the turn around I passed one of them and caught up to the lead kid. I talked with him a bit and found out he was a freshman at Grace High School and he had just missed qualifying for state in cross country by 2 places. The state meet was today. We hit the second mile in 6:22 and continued running side by side most of the way to the finish. I picked the pace up a little more toward the end of the 3rd mile and he wasn't about to let me go. With about .2 to go I picked it up a lot more and he finally dropped back. I finished the 3rd mile in 6:11 and the last .16 at 5:09 pace. This was the same course they do the biathlon on and I have measured it with my bike computer that is very accurate and get 3.16 miles. It was fun to have some competition and I'm sure it motivated me to run a little faster than I probably would have otherwise. For first place I won a very nice Nike sports duffel bag that had a 40.00 price tag on it so turned out to be a worthwhile morning.

     After getting home I ran another 5 to make it 10 for the day.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
116.100.008.162.0028.00154.26
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