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5 K time trial

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Location:

Monroe,Ut,

Member Since:

Apr 15, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Mile 4:50 high school

3 Mile 17:20 high school, 17:09 2014 (aided)

5k- 2011 time trial 20:30, 2012 time trial 19:56,19:23, 2014 17:46 (aided)

10K- 2011 time trial 44:13, 2012 time trial 40:02

Half Marathon time trial April 2011 1:37:38, April 12' 1:32:46

Ogden Marathon 2011 3:40:58,2012 3:24:27

St. George Marathon 2012 - 3:10:08

Short-Term Running Goals:

 

Run on trails as much as I can.

Not get injured and stay consistent with my training.

Long-Term Running Goals:

Complete a 50 and 100 mile ultra.

Qualify for Boston... missed it by 8 seconds previously

Run one of those rediculously aided Utah half-marathons helter skelter down a canyon and get a PR.

Personal:

Married with three boys. Ran the Odgen Marathon in honor of my mother, a marathoner, who passed away from cancer and it just had continued from there. Grew up in a running family and have fallen in love with running, especially on trails.  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.200.000.000.0028.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.130.000.000.005.13

Roads were all icy this morning so I waited till this afternoon to head out. Just went around the neighborhood. AP 7:51 I hope I am not coming down with a cold. Felt early symptoms this morning, we'll see. My right calf has been tight lately, and somtimes it feels like shin splints. Tried to feel it out on the run today. Hopefully it goes away.

I have a 5k time trial this weekend, so I need to be healthy for that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Another 5:00 AM track workout by my lonesome. 1.5 warm up then 8 laps at 5k pace with a recovery lap in between. 1.5 cool down. Laps were pretty consistant 94,92,94,94,94,94,93,93

This weekend I am doing a 5k time trial. I hope I can lock in the pace and flow. I can't help but think when it is freezing and dark outside but I am still out there pounding away,it has to pay off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

Kind of a hard run this morning.  It was just an easy recovery run around the house.  I bundled up more than usual to get a sweat going.  I still think I am fighting the start of a cold.  I didn't press the pace at all and kept it slow.  My legs were just feeling tired, and my right leg/knee has still been giving me problems. Hopefully I can kick this soon and get back into a flow. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.660.000.000.005.66

Well the plan was to do 3x1 miles at 10k pace.  Went from the house to the only semi flat area around.  1.5 mile warm up. 1st mile repeat at 6:46, 2 minute active recovery then 2nd mile at 6:49.  The last mile felt really hard, probably all the congestion in my lungs and the strong headwind, anyways decided to call it there and just finish off with a couple miles at base pace back to the house.

I hate to not finish what I intended to do, but got to play it smart.  I think I am learning from what others have done of haven't done on this blog.  This week is a recovery week anyway and might as well try to recover.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Jogged over to Chet's house to help him carry up his food storage from the basement.  It was hard but managed to run the quarter mile back home to make it an even .5  Why does my running partner have to move?  My legs need to recover today, they feel heavy and weak, still have congestion, cold symptoms.

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Race: 5 K time trial (3.18 Miles) 00:20:25, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went with Chet to the Draper Trail this morning for our yearly 5K time trial.  Warmed up with him for a mile and a half then finished stretching.  It was pretty windy during the run.  I have been feeling a bit off this week with cold symptoms, so I didn't know what to expect during the run, but I have been training hard the last month of so. 

I guess my math was foggy so early in the morning because the course was off .08 miles.  So the run turned out to be 3.18 miles for me.  Chet started a minute or so before me so I could have a rabbit to chase and he could have someone chasing him. 

The first mile had a fair amount of rolling hills and wind, my split was at 6:32.  I hit my lap button with 1.5 left to go, so my next splits were a bit off.  The next .69 averaged 6:35.  I was still feeling in control here but my pace was not what I was hoping for. I tried to push the pace for the last 1.5 as I have run this stretch in the past a lot before so I knew what to expect. The next mile came in averaging 6:22, with the last .5 at 6:07.

The average pace for the run was 6:25.  If I would have ended at 3.1 the time would have bee 19:54 according to the average time.  I am still processing what to think about this time trial.  I did negative split the course so I am happy about that, and since I ran by myself I guess I did win.  I also beat my time trial last year and it was not a good week to run, so it gives me some confidence going into the year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.200.000.000.0028.20
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