faster with age

Ogden 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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.100.004.100.0012.0044.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Another nice morning for running. Temps were in the 40s. I did get some light rain and a little hail but not much wind. I went for 10 miles and ran the first half at a 9:00 min. pace and the second half at about 8:00 pace. overall ave pace at 8:27.

 

PM   Did another 3 mi. at very easy pace> It was very windy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.007.0013.00

This morning started out a little cold and breezy. I had to bundle up a bit but it was sunny and didn't turn out to bad. I went for a 20 mile mountain bike ride that took 1:22 then went for an easy 3 mi. run at about 8:50 pace.

PM   Did one mile with my son in 9:31 then did 3 more at about 8:55 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.001.000.000.008.00

I guess I'm going to do the 5k down at Ogden this weekend. I wanted to do the 1/2 mar. but because of my earlier injuries I delayed getting signed up and when I went to sign up a month ago it was already full. My son was planning to do the 5k and still really want's to. I have barely done any speed or tempo running so this morning I ran 6 miles with 2 fartlek miles in the middle with 8x200m at 6:00 pace w/200 rec. at about 8:05 pace. Overall ave.pace for the 6 miles was 8:01. I'm not expecting much at the race. I'll be happy if I can break 20 min.

PM   Ran 1 mile with my son in 10 min. then 1 more in 8:48

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

I went for a 15 mile mountain bike ride this morning. I had a very strong headwind going out that made for very slow going but really cruised coming back. It took 1:09.

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Race: Ogden 5k (3.1 Miles) 00:18:59, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.003.100.000.005.20

I had been planning to do the Ogden half marathon for the last few months but because of a nagging hamstring, I waited to see if it would be recovered enough to run it before I signed up. I decided about 4 weeks ago to go ahead and run it but when I went to register they had already filled up. My son had been wanting to do the 5k and still wanted to go so I decided to do the 5k also. I got my 5k PR last year on this course at 19:40 and that is the last 5k I had run before today. I didn't go in expecting much after battling injuries that kept me from any fast running for about the last 7 months. Most of that time I had to keep my pace above 8:30 and a lot of running above 9:00 pace to keep the hammy at bay. I didn't know what to expect going in and thought I might be happy to just go under 20 min. I figured a pr would be great but not likely as last year I had been doing a lot of speed work.

My son and I got to the start line about 6:15 and I did a couple of warm up miles. At the start of this race you have over 800 people starting on a very narrow road for about the first 400 meters and then you turn onto the bike path. I took off quick at the start to not get trapped behind to many runners when it narrowed down. I hit my first mile in 6:04 which I thought might be to fast but I didn't feel that bad.My second mile was 6:16. At this point I realized I was likely to pr. I may have been slowing slightly when I hit the last straight mile of road. I started to gradually pick up the pace the farther I got and past a few guys along here. With 4 blocks to go[1/2 mile] I picked it up a bit more. When I had 1 block left I really went for it. I had a guy ahead of me that I thought could possibly be an old guy like me and I sprinted all out the last 70m and got him by 1/2 a second. He turned out to be the winner of his age group which was a couple younger than mine. My third mile was 6:08. My garmin had the race at 3.13 miles and my last .13 according to garmin was 30 seconds. I figure my actual last mile was 5:48 to 5:50 with my last 200 figured in [ the first 1/4 of mile 3 my garmin had me at 6:20 pace and I sped up quite a bit from that point on. ] My final time was 18:59 which not only whomped on my old PR but came in just under my long term goal of sub 19 min. Not by much but I'll take it. I was 11th overall and took 1st in my age group.

My son only ran about 20 miles over the past 6 weeks in preperation and he ran it in 29:16. a 9:27 pace. He didn't push real hard just ran comfortable and had a great experience. He can't wait to do another.

It was fun to meet a few of the bloggers and fun watching the stream of them that came across the finish line in the top 12. I can't wait to get out and set some more PR.s this year.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.100.004.100.0012.0044.20
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