dedication, perseverance, self-discipline

Provo City Half Marathon

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.053.5013.352.5080.40
New Balance 758 Miles: 27.20Asics Gel Ohana Racer Miles: 5.00Nike Free 5.0 Miles: 30.10Adidas Adizero Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.202.000.000.0015.20

I ran with Sasha this morning.  We ran out to the lake, and then ran 1.5 miles in 8:16 on the way back.  We finished 13.2 miles at Sasha's house, after which I ran 2 more miles alone, running a half mile in 3:00 at the end of the run.  Total time was 1:52:41 for 15.2 miles.

New Balance 758 Miles: 15.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.002.5015.10

I ran 10.1 miles with Sasha this morning, finishing in 1:12:50.  We ran 10 quarter repeats on the trail with uneven rest between repeats ranging from 200m to over half a mile as we were just picking the best spots on the trail to run them.  Splits were 77, 74, 74, 73 (high), 72, 69 (high), 75 (high), 75, 73, 71 (high).  The goal was to practice running at 5:00 pace without stressing the body too much, and to practice running relaxed.  Some of the repeats were a little fast, but for the most part I feel that we did a good job of staying relaxed and hitting a good pace.

PM:  5 miles in 40:15.  My right calf is feeling a little tight and sore.  I used to feel this all the time in my left calf, but never in the right.  I am hoping that this means the back exercises I am doing are actually helping my back to realign itself.

Asics Gel Ohana Racer Miles: 5.00Nike Free 5.0 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

kept it easy today.  I ran the first 1.75 miles with the baby, and then ran the rest alone.  1:18:00 for the run.

New Balance 758 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.500.000.0010.00

I ran 2 x 1200 in the middle of the run in 3:59, 3:58.  The first repeat was at a very uneven pace, while the second was dead even.  Total time for the run was 1:12:52

Nike Free 5.0 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.250.0010.10

I ran easy today, but I did throw in a quarter in 1:17 to simulate pace for the race tomorrow.  Total time for the run was 1:19:42.

Nike Free 5.0 Miles: 10.00
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Race: Provo City Half Marathon (13.109 Miles) 01:08:56, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.0013.100.0020.00

I ran the Provo City Half Marathon this morning put on by run13.com.  I was not sure exactly what to expect since I have not raced since January first of this year, and I really haven't run any serious races since the St. George Marathon last October.  I have also spent the last few months trying to fix my biomechanics and trying to realign my hips in order to become more efficient so that I can run faster without more effort, thus increasing my chances of qualifying for the Olympic Trials.  Today was the first test to see if this has actually been working.

I started the race, and within 100 meters I was completely alone (I ended up winning the race by over 10 minutes).  There was a strong headwind to start the race that kind of came and went.  In comparison to last year the wind was not as strong, but the weather was much wetter, raining off and on and even hailing/snowing at times and I did not have a pack of guys to run with.  Whenever I went around a particularly sharp corner I could feel myself slipping on the wet roads.  Splits are as follows:

1 - 5:09 - a little slower than last year, but windier

2 - 5:12 (10:21) - faster than last year, wind about the same

3 - 5:11 (15:32) - faster split than last year, wind about the same

4 - 5:15 (20:47) -  lost concentration a little bit this mile.

5 - 5:12 (25:59) - concentration better, needing to work a little more now.

6 - 5:17 (31:16) - marker was slightly off, wind not as bad here as last year

7 - 5:05 (36:21) - this marker was on, so 10:22 for a 2 mile split, wind still better than last year, and stays better until the last mile, although it was still somewhat windy at times.

8 - 10 16:04 (52:25) - as soon as I hit the river trail, I slowed down almost immediately.  It was like the trail just sucked all momentum out of my legs, and I couldn't run efficiently any more.  Part of it was the fatigue from running, and the fact that I am still not completely used to running with a forefoot strike, and part of it was the fact that running on the trail is just plain slower than running on the roads.

11 - 5:22 (57:47) - still feeling like I can't find a good rhythm.

12 - 5:26 (1:03:13) -  switched to a heel strike at the end of the previous mile, and I slowed down a bit more during this mile.  However, I think that it did give my calves a bit of a rest and I was able to pick it up a bit more the last mile.

13.1 - 5:43 (1:08:56) - 5:09 pace from 12 to the finish.  The last portion of the race was downhill, but there was more wind than during the previous miles.  I switched back to a forefoot strike, and with the rest that I had I felt like I was able to get into a better rhythm.  I was also off the trail again at this point, which helped things.  This mile was a little slower than the same section of the race last year (about 6 seconds), but my overall time was 1:42 faster than the course record that I set last year.

Overall I am very happy with the race, and with my progress.  I do feel like there is more room for improvement as I get more used to running more efficiently and hopefully can maintain pace a little better without the lag mid race.  Got 350 for the win, plus a watch. 

Adidas Adizero Miles: 18.00New Balance 758 Miles: 2.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.053.5013.352.5080.40
New Balance 758 Miles: 27.20Asics Gel Ohana Racer Miles: 5.00Nike Free 5.0 Miles: 30.10Adidas Adizero Miles: 18.00
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