Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this!
Short-Term Running Goals:
Carpe Diem.
Don't trip over my own feet.
Long-Term Running Goals:
Keep running.
Personal:
1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job.
Click to donate
to Ukraine's Armed Forces
Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Totals
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
62.10
0.00
5.60
0.00
67.70
Mon, Jul 13, 2009
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.20
0.00
5.00
0.00
10.20
10.2 miles, 5 @ 1/2 mary pace. 1:21:10. 7:58 ave. 159 bpm ave. 85 degrees. ~12mph head wind on the way out.
3 mile warm up.
4- 7:12. 163 bpm.
5- 7:16. 171 bpm.
6- 7:15. 172 bpm.
7- 7:28. 172 bpm.
8- 7:27. 172 bpm.
2 mile cool down.
I should have been running at a sub 6:43 pace, but I was about 30 to 45 seconds too slow. The unpaved trail could account for a few seconds? And at least some of my slowness was the heat. But how much?
The August issue of Runner's World said, "Every five-degree rise in temperature above 60F can slow your pace up to 20 to 30 seconds per mile." The "can" and "up to" leave a lot of wiggle room. I was less than 10 seconds per mile per five-degree rise, but I feel like I should have and could have been running faster. :(
This run sure felt nice. I try to remember the feeling when we hit triple digits later this week. I'm not going to post my splits. They were consistent.
11 miles. 1:29:55. 8:10 ave. 147bpm ave. 91F. JRP out and back.
Stopped and wet my singlet at the golfcourse on the way out. When I was really starting to heat up on the way in I found a guy in his back yard watering his tomatos (his back yard abuts the parkway). I don't think he spoke English but after a few hand gestures he got a broad smile and let me have it. A cold hose never felt so good!
I made it out the door before sunrise for a beautiful morning. I ran
around downtown and then up City Creek beyond the end of the road were I lost
signal on my Garmin. I was heading back down, about a mile from the roads
end, really enjoying myself, when whamo! I crashed. Bummer! The
trail was a bit overgrown and I don't know if I hit a whole, a rock, a root, or
what, but I rolled my ankle pretty bad. It was about six miles gimp
running, hopping, walking, and hobbling to get back down to the canyon entrance
gate. At the gate I got a ride from a sympathetic runner (who is doing
the Slam for his 50th birthday) for the remaining 1.5 miles back to my
house.
My ankle and foot are swollen and "rainbowy," as my little boy
describes it. My self-diagnosis is no broken bones but a fairly bad
sprain. I'm RICEing as best I can. Hopefully I won't miss too much
training but this is going to take some time to heal and that will mean no
running on it. As of Monday morning I'm walking with a noticeable
limp.