dedication, perseverance, self-discipline

Law Day 5k

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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
52.504.003.003.1062.60
Asics Gel Ohana Racer Miles: 28.60Brooks Axiom Miles: 20.00Adidas Adizero Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.000.008.50

ran 6 miles with Ted and Sasha, and then 2.5 more with Sasha.  Finished the first 6 in 43:09, and finished 8.5 with a total time of 1:00:19.  Ran the last mile in 5:13 (83, 77, 76, 77).  I didn't really mean to go that fast, I only intended to hit 5:30-6:00 pace, but I got excited.

Asics Gel Ohana Racer Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.002.000.0010.00

ran 10 miles with Sasha in 1:13:53.  I found out that I have not recovered completely from the marathon when I ran a 3 mile tempo, and even with an easy first mile in 5:46 I was struggling a lot by the end.  Last 2 miles in 5:18, and 5:12.  Afterwards finished up running back to Sasha's house.

Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

I ran the first 6 miles with Sasha and Ted in 43:04.  It is the fastest we have finished 6 miles since I ran the marathon.  Afterwards Sasha and I ran 4 more miles.  During the last mile we picked the pace up and ran a 5:59 last mile.  I stopped in the middle of this mile to give my wife Kimia a kiss as she was walking down the Provo river trail.  The goal of running a faster last mile is to see if I can slowly trail my body to run using a higher percentage of energy from fats at fast paces, so we pick up the pace just enough that it starts to feel uncomfortable, where if we picked up the pace any more we would actually feel better.  The theory is that our body is still trying to use fats to power the muscles as it has been the entire run, so speeding up just a little will train the body to use fats at faster speeds, thus limiting the blow-up in a marathon.  However, if we speed up too fast, our body will naturally switch over to using muscle glycogen as the primary source of energy.  Total time for 10 miles 1:13:36.

Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Just me and Sasha this morning, with the exception of about a mile near the beginning when Adam ran with us.  After about 3.5 miles, Sasha ran the 5 mile tempo while I just ran easy.  After Sasha finished the tempo he ran back to where I was at and we ran back to his house.  We ran the last mile in 6:00 to try and train the body to run on fats.  Total time of 1:14:20.

Brooks Axiom Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.101.000.000.0010.10

I ran with Sasha this morning.  We ran out to the lake and back, and threw in a "fat" half mile in the middle in 3:01, and a mile at the end that started out really slow, but we finished the last half mile in 3:01(6:11+ for the mile).  Total time for 10.1 miles 1:18:38.

On a side note, I am very happy with my beautiful little wife.  She has started running with Sasha's wife Sarah in the morning and has come to run with her each of the last 3 days.  I am proud of her.

Asics Gel Ohana Racer Miles: 10.10
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Race: Law Day 5k (3.107 Miles) 00:16:09, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.003.1014.00

This is a race that is a little different than most in that their is a team aspect to it.  Some of the different law firms up in Salt Lake put together teams of 3 men and 2 women, and compete against one another.  All of the times for the 5 people are added up at the end of the race, and the team with the lowest combined times is the winner.  I was running on the team that Chad put together for his law firm. 

So, I get to the race expecting to see some good competition, as the different law firms all like to bring in ringers like myself to help them win.  However, I was not expecting to see a runner of Jeren Jameson's caliber at the race.  I was expecting someone like BJ Christiansen who came to the race last year.  Anyhow, I knew that I had my work cut out for me, and since Teren was running on a team with Thatcher Olsen, Neal Ferrin, and Emily Jameson, I knew that our team was also going to have to run well to win.

So, the race starts and Teren takes off.  I follow, and I stay right behind him for the first mile.  The first half of the race is mostly uphill, and the second half is mostly downhill and winds through the U of U campus.  We hit the first mile in 5:21, and at the 2 km mark Teren starts to pull away (6:56 at 2k).  I hit sections where I was focusing really well, and I was able to maintain the distance behind Teren, and at times even close the distance a little, but then I would lose focus and he would start to pull away again.  I hit the second mile in 5:29, and then missed all of the rest of the marks until the finish, crossing the line in 16:08 by my watch (16:09 officially, but the start was funny because no one knew if it had really started or not, so we hesitated for a second or so).

Teren finished the race in 15:53 officially, so just 16 seconds ahead of me.  I could see him the entire time, which was good, especially considering the fact that I ran a marathon 2 weeks ago, and I have yet to completely recover.  I think that is why I was having trouble hanging on to Teren, as I felt like I could maintain the pace when I was focusing well and maintaining the gap, yet then I would lose concentration and I would fall back a little more.  Overall, it was a good race, and a nice gauge to how I am running and recovering from the marathon.

Our team ended up winning the team title by a mere three seconds over Teren's team, as we had a team time of 1:28:42 to their 1:28:45.  It helped that we had the top women's finisher in Emily Bates, and after I came in, Josh Steffen finished 20 seconds in front of Thatcher to give us a little bit of breathing room.

Adidas Adizero Miles: 14.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.504.003.003.1062.60
Asics Gel Ohana Racer Miles: 28.60Brooks Axiom Miles: 20.00Adidas Adizero Miles: 14.00
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