faster with age

Shamrock Shuffle 5K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDave S's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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
52.004.000.004.100.0060.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     AM   I've been feeling a bit more worn out than normal during a lot of my runs the past few weeks and it has felt harder to hit the paces I would like in my harder runs. I've also had some minor injuries that keep coming and going [mainly my right hip]. With Boston coming up I hate to cut my mileage any so last week I tried running a lot of my easy miles extra slow. It seemed to help. I felt better on last Saturdays workout than any I've done lately. So this morning I just kept it very easy for 10 miles at 9:21/mile. My hip felt better than it has.

     PM   4 miles at 9:08 pace. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     8 miles at 8:36 AP

     PM   3 miles at 8:32 AP in blowing snow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.004.000.001.000.0010.00

     Started out today with 2 miles warm up at 7:58. Then for the next 2 miles I went 1/4 mile hard [around 5:45 pace] , 1/4 mile easy. Then ran another 1/2 mile over to the top of a large hill that climbs almost 300 ft in a mile to get in some hill running before Boston. I ran the one mile down in 6:38 then back up in 8:19. Back down in 6:36 then back up in 8:00. Running down was a bit easier than MP effort and running up was a bit harder than MP effort. Finished off with another 1 1/2 miles at 7:30/mile ave. Overall pace for 10 miles was 7:22/mile.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Another 10 easy miles. 8:57 AP

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     5 miles easy. 8:45 AP

Add Comment
Race: Shamrock Shuffle 5K (3.1 Miles) 00:19:13, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.100.0010.10

     Shamrock Shuffle in Smithfield this morning. I looked at the weather report last night and it said snow changing to rain in the morning. This brought back memories of last years race, especially after the race when Paul P Scott E and I went for a cool down run  in the blizzard. When I left home this morning it was 28 degrees but by the time the race started at 10:00, it had to be close to 40 deg and sunny. Real nice. This race only costs 4 bucks if you wear green. They had a pretty big crowd this year. I got signed up and ran a 3 mile warm up. This is a pretty tough course without any flat stretches. It starts right out with a big 1/2 mile climb up about a 4% grade then turns and has a nice drop that isn't quite as steep for the rest of the mile. The second mile has a lot of nice downhill. The rest of the race is all uphill. It's mostly a long gradual climb of about 70 to 80 feet and gets a little steeper the last 1/4 mile.

      I took off up the first hill and was at about a 7 min pace at the top of the climb. I picked it up after the first hill and finished the first mile in 6:26. 2nd mile was 5:51 and I felt like I had a chance to go under 19 min but the next mile uphill was too much and I ran a 6:21. Final .1 was 34 seconds [5:47 pace]. Finished in 19:13. Good for 1st in my age group. I felt pretty good about that time for that course and this time of year. I beat last years time by 26 seconds. I've been getting in a lot more mileage than I was this time last year but nothing faster than marathon pace.

     Ran another 4 after I got home.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
52.004.000.004.100.0060.10
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):