faster with age

Smithfield Turkey Trot

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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
32.705.500.004.2012.0054.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.505.500.000.000.0011.00

     25 deg and calm this morning. I  decided to just do my run according to how I felt. My back felt better than last week. I ended up going 11 miles. First 3 at 8:21 pace, Next 2 at 7:45 pace, and next 5.5 at 7:15 pace then .5 cooldown. Run felt real good. Overall pace 7:39

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     Ran 4 miles this morning at 8:51 pace. In the afternoon I went 20 miles on the mountain bike. It was nice riding with the temps warmer in the mid 50s later in the day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.001.000.0010.00

     This morning I ran 6 miles with 2 miles of fartlek. Ran 8x200 around 6:00 min pace with 200 rec. Average pace for 2m fartlec 6:59. Ave overall 7:36. I wanted to get in a few more miles but ran out of time. I'll try for more later today.

     PM ran 4 miles late. There was no moon and no streetlights. The homes are pretty spread out here with the closest being 3/4 of a mile. The stars were very bright but they don't do a good job of helping you see the road. Ran a slow 9:19 pace. My first and last 1/2 mile were on dirt road which 10:30 pace was about as fast as I dared run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     Couldn't get out for a run until nearly 10 PM so I just ran an easy 2 m.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.005.0010.00

     I went for a 5 mile run this morning. 8:37 pace. Then I went 15M on the mt. bike.

     I signed up to run a 5k tomorrow in Smithfield. I'm not expecting much since I haven't run anything within 45 seconds of my last summers 5k pace until last Saturday when I ran a 3 m tempo. My hamstring seemed to handle it fine. It should be fun and a good training run and it's not far to travel. My son is going to be gone to his mothers this weekend or he would be running it with me.

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Race: Smithfield Turkey Trot (3.2 Miles) 00:19:47, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.003.200.0010.40

     It was 17 deg this morning when I left for Smithfield at 8:30. Luckily the race didn't start until 10:00 but it was cloudy early and only warmed to the upper 20s for start time. I have been avoiding any speed work [or pretty much anything under 7:00 pace] since I tore my hamstring last August. I did a 3 mile tempo last Saturday and the hammy felt fine afterward so I decided to do this 5k and get a good training run out of it.

     There was about 150 people running the 5k. The course was very hilly with virtually no flat. I did a 2.2 mile warmup. The race started with a bad hill climbing 170 ft in the first .6 m. It continued to climb the next 1/4 but not as steep then finally dropped a bit at the end. I finished that mile in 6:40.  The second mile quickly dropped about 100 ft in the next 1/4 m then started another climb that went up 70 ft then back down 70 to the end of mile 2. I did that mile in 6:07. The 3rd mile had a nice easy drop of about 75 ft. with a slight up at the end. Mile 3 time was 5:52. It was a loop course and right near mile 3 we crossed  the starting  line so the final .2 was starting back up the hill for a net elevation gain for the race of about 15 to 20 feet. I ran the last .2 at 5:39 pace. My garmin measured the course at 3.2 miles and I drove around it in my jeep afterward to double check my garmin. The jeep loses 1/10 for every 3 miles when checking with the highway mileage markers and it said 3.1 with 30 yards to go so I figure I'll go with 3.2 which matches the Garmin and would make my time for 3.1 miles  19:10.  The finish line had been moved beyond where the race map showed probably to finish in a more convienient spot in the parking lot rather than on the road. I feel pretty good about that given my lack of speed work and the tough course. I was 5th overall beaten by 3 high school x-country runners and a 26 year old. I was 1st in the 40 to 49 age group.

    PM  Ran 5 more miles at 7:58 pace at home.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
32.705.500.004.2012.0054.40
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