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SLCTC Winter Series 5K

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
31.162.003.100.0035.0571.31
Stairmaster Miles: 19.55Saucony Mirage Miles: 21.60Saucony Kinvara 2 Grey Miles: 3.50Nike LunarRacer Blue Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.003.1516.25

Ran through Millcreek and Holladay with Collin, Kevin, Rossy and Nate Krah.  The new people made up for the dismal air conditions.  Rossy and Nate would be great additions to the Saturday and Sunday runs so hopefully our slightly sub 7 un-Sunday like pace won't scare them away. :)  I am pretty sure it won't.

Afterwards I did a few crosstraining miles and then stretching, PT and the hot tub.  I really think I need to be more diligent with the hot tub routine because I know it helps a ton.

 

 

Stairmaster Miles: 3.15Saucony Mirage Miles: 13.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.004.005.50

Not much time during my whirlwind tour of Phoenix and I did not want to limit my sleep to 5 hours.  Glad to know that the entire world is not freezing.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0011.0012.00

Still weary to start running everyday.  At least it feels I am making some progress with the hamstring.

Stairmaster Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.005.4011.00

~5.5 miles on stairmaster and TM.  Last three on TM were at about 5:30.

Stairmaster Miles: 5.40Saucony Mirage Miles: 5.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0010.0011.00

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.562.000.000.001.505.06

Several quarter splits at 5:15, 5:10 and 5 min pace as a tune up for the 5k tomorrow.  I never like 5ks but I am actually borderline semi-excited for this one.

Saucony Kinvara 2 Grey Miles: 3.50
Comments(6)
Race: SLCTC Winter Series 5K (3.107 Miles) 00:16:01, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.400.003.100.000.0010.50

First race of the year and it turned out just fine.  I wanted to beat my 15:55 from last year but considering my inconsistent training, dirt-like air conditions and lack of races I am happy with the ~16:01. Warming up with Kevin I said I would go out in a 5:05 but sure enough I failed once again and went out with BJ in 4:54 and then just got slower.  Mile 2 split was about 5:14 and mile 3 was 5:22. So if I had stuck to my plan I think I could have beat last year's time.  One thing I was happy about was not letting a sophomore from East catch in the last stretch to the finish.  With a 1/2 mile left he got within 10 ft. but I managed to speed up a bit down the final stretch to hold him off. The lungs didn't like that, however.  B.J. made his 15:30 look effortless and it looked like Devra, Allie and Walter all had great races as well.  Collin get the gutsy award for attempting a 5k after running a TM marathon on Wednesday and having to run home at 1 AM last night.

Tomorrow a group of us are running from the Whole Foods in Park City starting at 8:45.  For people who want to carpool we will meet at ShopKo on 1300 E. at 8:45.  Kevin, Collin, Scott, Bill Cobler, Rossy and others will probably be there.

Saucony Mirage Miles: 3.00Nike LunarRacer Blue Miles: 7.50
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
31.162.003.100.0035.0571.31
Stairmaster Miles: 19.55Saucony Mirage Miles: 21.60Saucony Kinvara 2 Grey Miles: 3.50Nike LunarRacer Blue Miles: 7.50
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