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Shamrock shuffle

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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
42.000.003.000.005.0050.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

     Ran 12 miles at 7:54 pace. The snow was too soft to run the snowmobile track up around Winder Reservoir so I took a dry gravel road [that gets plowed all winter] toward Treasureton Res. There  is still a foot of snow on the Winder road but with these warm temps the snow should melt quickly. Hopefully in another three weeks that road will be dry enough to run on. I had a south wind come up on my way back and had to run the last 4 miles into a stiff breeze. I was starting to feel pretty tired and it felt good to be done.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles easy pace. Felt a little worn out toward the end. 8:49 AP.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     I went for 15 miles on my mt bike this morning. It's the first time this spring that the snow was gone and the road was dry. There was a strong wind blowing and the temp was in the 20s so it was a bit chilly. Most of the first part of the ride was into a headwind and it was hard to maintain 10 MPH. Nice to get that out of the way on the way out and was able to just fly coming back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 mile run. just kept it easy and didn't pay attention to pace. I'm not planning for any races right away so just keeping the pace easy most days and gradually building up mileage. 8:32 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 more slow miles at 8:37AP.

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Race: Shamrock shuffle (3.1 Miles) 00:19:39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.003.000.000.0011.00

     I hadn't decided whether I was doing this race for sure until about 8:30 this morning. I'm not in any kind of race shape. I've just been running mostly low mileage slowly the past couple of months. Since it was only 20 min from home [which is about as close as races get for me] and it was only $5 dollars [$4 if you wore green] and my wife needed to pick up a few things in Logan and I still needed to get in my run for the day I talked myself into it. I didn't want to run it too hard but just get a good workout. When I decided to go it was 27 deg at home and fairly calm. The race started at 10 and we didn't leave until 9:00 at which time it had started snowing and the wind had picked up. When we got to Smithfield there was no snow falling and it was warmer but there was quite a bit of wind. My wonderful  wife went in and signed me up so I had time for a 2 mile warm up. 

     The first 1/2 mile is a pretty good climb and I just took it easy. We then turned and had a nice downhill for the rest of the mile which I finished in 6:31. The second mile was all downhill and really didn't push much and finished in 6:05. The rest of the race was all uphill. It wasn't too steep but directly into the wind. It started to feel much harder during this mile in 6:32. Last .1 at 5:47 pace. Not a great time but a good workout.

     Afterward I ran another 6 miles with Paul and Scott. It had started snowing and we started out into a pretty substantial wind. I was still wearing shorts from the race and was wondering for the first little bit if the shorts were a mistake running into the blowing snow but once I got warmed up and we got into some areas more protected from the wind it wasn't too bad. Glad I went.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
42.000.003.000.005.0050.00
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