Kerry's Running Blog

Provo River Half Marathon

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Location:

Cedar Hills,UT,USA

Member Since:

Apr 08, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5K: 21:39 (2006) Half marathon: 1:33:45 (2006) Marathon 3:31:49 (2006)

Short-Term Running Goals:

Lose some weight and get back into racing shape. Run more races this year.

 Next race: St. George Marathon

Long-Term Running Goals:

Stay healthy and in good enough shape that I can more or less keep up with my youngest daughter.

Personal:

My wife Laureen got me into running. She went into the St. George Marathon Ten Year Club last year and I should go in this year. I have two daughters (15 and 21).

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Cumulus12 Lifetime Miles: 10.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.0640.3045.730.00199.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.005.560.007.06

It was raining lightly when I left this morning. Quite a change from the warm, dry weather we've had for at least the last month. With the heavy cloud cover it was also very dark. After a mile and half warmup I pushed myself to threshold pace, which I sustained to the end. Definitely felt the strain by the end and was breathing hard, but felt pretty good overall (maybe just a little bit of lingering fatigue from Saturday's long run).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.561.501.000.007.06

Took it kind of easy starting out. I've had some occasional soreness on my inside left knee. So far it goes away within a couple of minutes, but I start out kind of easy just to make sure. Over all, I'm pleased that I've had injuries of any consequence.

Pretty routine run today. Picked up the pace at intersection of 48th and Highland. Pushed hard up the hill prior to the creek trail and maintained that intensity to the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.561.501.000.007.06

Nice morning for a run. Rained very lightly for a minute or two. The mornings are gradually getting a little cooler. Pushed in on the downhill into the park and then again going up the hill out of the park. Pushed it as usual after the turn onto 48th and pushed it even harder from the high school to the funeral home. No real aches or pains to speak of. I'm curious to see how I'll do at the Provo River Half.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Had the day off from work so I decided to go a little longer this morning. I even slept in a little. It was cloudy and humid. Ran at a pretty relaxed pace until I reached the park in Highland. Another runner crossed the street ahead of me and after I waited for a car to pass, I was about 30 yards behind him. As he was running a pretty good pace I decided to just follow him for a bit without losing any ground. He turned north on the same street as I did, but I decided to stop at the ball field and get a drink of water. The fountain was turned off. By the time I got back on the road he was about 150 yards ahead. I took off after him and gradually started closing the distance. After the hill right before the light I had cut the distance to maybe 40 yards. Heading east on the Highland Highway he crossed over to the other side of the street. I gradually closed the distance and passed him just before Kohlers. By that time I was running a pretty good pace and didn't relax until I turned the corner to head back south. Normally, I speed up at that point as it's just a couple of miles back home, but today I felt just a little fatigued as I hadn't any water, gel or Gatorade. I backed off a little on my normal pace, but still ran strong to the end. I had some pain on the inside of my left knee for a mile or so, but didn't feel it at the end or for the rest of the day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.709.300.000.0015.00

Started about 5:50 am from the mouth of Provo Canyon with Greg, Paul, Kevin, Kent, Wayne and Larry. Ran a little below 8 minute pace on the flats and sub 9 on the uphill grades. Great morning for a run. Took a gel at Vivian Park and decided to run another couple of miles up the road. Turned around at the park that's 7.5 miles up the road. Ran 6:30 to 7:30 pace for most of the way back. Didn't feel like we pushed it too hard. It was fun running with such a great group of guys. The miles went by without hardly noticing. Average HR was 143. Weighed myself when I got back home and was a little surprised to find that I was up about a half a pound, especially since my total mileage for the week was around 55. No noticeable muscle fatigue or soreness later in the day. I'm looking forward to the race next Saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Finally caught up on some sleep yesterday. Felt more rested than I've been in a long time starting out this morning. It was fairly dark and I could see Orion just coming up over Mt. Mahogany. The temperature was very pleasant. Just ran a very easy pace the whole way as this is a drop back week for me (after a couple of 50 mile weeks). I'm planning to run everyday, but want to make sure my legs are feeling fresh for Saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.560.004.500.007.06

Wore a headlamp this morning for the first time and it was probably a good thing that I did. I didn't turn it on until I turned on to 48th west facing traffic. The cars didn't have any trouble seeing me and some even gave me a little room. In front of the high school I usually don't worry too much because there's such a wide shoulder, but this morning I noticed two cars coming with the second one close behind with its brights on. I had to look down because it was blinding and didn't notice that both cars were veering off the road right towards me. They must have seen my light because they pulled to the curb right behind me, missing me just by a a couple of feet. The second car, as it turned out, was a police car with its lights on. If I hadn't had my headlight on, it's very possible I would have been hit. After that the rest of the run was pretty routine. I picked up the pace after starting down the trail to the Adventure Park and kept it up until I was about 3/4 of a mile from home. Felt very good overall. Some occasional aches and pains, but nothing that lasted for more than a couple of minutes. I think I'll probably go easy tomorrow to make sure I'm fully recovered for Saturday's race. I'm hoping to finish under 1:38.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.241.000.000.005.24

Felt some pain in my left leg just above the ankle when I went to bed last night and when I got up this morning. It was still sore when I walked down to the corner to start running, but I didn't feel anything when I started to jog. Took it fairly easy this morning and just enjoyed the quiet and the full moon. Pushed it to marathon pace around the lake and towards the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.240.005.24

Beautiful morning with a full moon. A little cool starting out. Took it fairly easy the first four miles and then pushed it hard the last mile and a quarter. A little knee soreness that came and went and a few other aches and pains, but nothing really of much concern.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.210.002.21

Went out with Laureen this morning. Just walked and talked most of the time. Looked through some of the new homes on the upper ridge (south of the tower). Ran hard up the Canyon Road hill and back down and later ran up the hill to the tower and then back along the creek trail to home.

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Race: Provo River Half Marathon (13.1 Miles) 01:37:35, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Met Greg and Tom and caught a bus up to the start. Got there a little before six. It was still fairly dark. We headed up to the campground toilets and then hung around the pavilion until about 6:30. Tom and I then jogged up the trail for a ways. It was very beautiful running along the creek. Got down to the start with about ten minutes to go. Race started right on time. Pace per mile varied between 6:55 and 7:07 for the first three miles. Walked part way through the first water station at Vivian Park (3.25 miles). Averaged around a 7:30 pace for the next few miles. Stopped for a gel and some water before heading up the road. Saw Sasha fly by with a good lead on Ron Greenwood and Steve King. Saw Darin Cable close behind, but he wasn't wearing a number so I wasn't sure if he just happened to be on the course or what. Averaged a litte under eight minute pace heading up the hill. Saw Tom and Greg a little bit before the turnaround (I lost sight of Tom at about two miles and Greg around four). I tried to keep my heart rate between 158 and 164 for the most part. It jumped to 169 average for the uphill. Dropped back down again heading down to Nunn's Park. The remaining miles seem to go by fairly quickly and although there were times that I felt tired, there were also times when I felt quite energized. Passed a half dozen or so that I'd been trailing after we hit the eleven mile mark. Battled some of the usual negative thoughts the last mile or so, particularly following the very circuitous route towards the end. Finished in 1:37:35 which was just was I was shooting for (10th pace in 50-54 age group). Greg finished around 1:33 and Tom around 1:32. Met up with Kevin at the end. Just a great morning to spend in the park with friends.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.480.000.000.003.48

Have some lingering soreness in my calves and a little in my quads from Saturday's race. I was happy to find that it pretty much all went away when I started jogging. I should be able to bump up the mileage and pace tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.060.000.000.007.06

The soreness is pretty much gone from Saturday's race. I pushed it a little harder than yesterday, but was still just under marathon pace. With the clouds it was fairly dark this morning. Even during the next to last mile it was difficult to recognize bikers and runners going the other way. A few drops of rain came down and lightning was flashing around the horizon, but it remained a pleasant morning for a run. As always, I'm feeling the need to get more sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.063.000.000.007.06

Felt great this morning and enjoyed just being able to get out and run. Still have just a little lingering soreness in my calves from Saturday's race, but not enough to slow me down. Really felt in the zone the last three miles, pushing a good pace, but felt like I could run forever.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

Felt good this morning, but didn't push it as much as yesterday. Saw three deer cross the road right in front of me just east of the funeral home. Took my headlamp this morning, but there was enough light from the moon to get by. For the last mile, ran up Redwood Dr. to Cottonwood and then took the creek trail home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.061.002.000.007.06

Woke up a few minutes early this morning. Felt a little more rested than earlier in the week. Now, when I head out the door I don't even see the first hint of sunrise in the east. I wore my reflective vest and headlamp this morning. I felt pretty good throughout the run and picked up the pace and slowed down again several times. Pushed it pretty hard from the light to the funeral home and then after jogging for a few minutes, picked it up slightly again. My legs really felt strong during the faster stretches.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.908.200.000.0020.10

Ran up Provo Canyon with Paul and Tom. The time just goes by so fast when you're running with friends. We ran at conversational pace for all but the last few miles as we started to speed up. Was tired at the end, of course, but not exhausted. The increased miles, a couple shots of eGel along the way and Paul and Tom's companionships made all the difference. My average heart rate for the run was 144 and our average pace was 8:34. I'm looking forward to Hobble Creek next Saturday.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.480.000.000.003.48

Took it easy this morning as we got to bed late last night. I also wanted to make sure I was fully recovered from Saturday's run. Didn't notice any soreness to speak of. My resting heart rate on Sunday morning was 40.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.741.500.000.005.24

Felt good this morning. My legs were well rested and there seemed to be a little extra spring in my step. Warmed up for a mile and then threw in some fartlek stretches on my way to the park. Felt a little soreness in my knees heading up the road behind the high school, but it went away after a few minutes. Pushed it the last mile and a quarter back along the creek trail.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Kind of an easy run starting out. I've been running a bit short on sleep, so I was pretty much on autopilot for the first couple of miles. Starting pushing it a bit starting up the hill out of the Adventure Park and a little harder once I got to the path around the orchard. Pushed it to 5K race pace the last quarter mile. No aches or pains to speak of. I just need to get more sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.480.003.48

Felt good this morning. I should be ready for Saturday's race.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.540.002.54

Walked with Laureen for an hour and then ran to loosen up for tomorrow's race. Noticed my left outside ankle was a little sore while I was running the faster stretch, but it went away when I stopped. Hopefully, it'll be all right for tomorrow.

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Race: Hobble Creek Half Marathon (13.1 Miles) 01:33:45, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.0013.100.0013.60

Finished in 1:33.45 and 9th in the 50-54 age group. It was great to see so many friends at the race. Rode up on the bus with Paul, Tom and Wayne. Cory and Nathan were sitting up closer to the front of the bus. I was a little concerned with the late start, especially when we hit sunlight at about the first mile marker, but it never really got too hot. Took an eGel before the race and one at mile 8. The second one seemed to kick in around mile 11 as I finished pretty strong and know I could have pushed it harder. Average heart rate was 165. My weight post race was 152.6 (15.9% body fat). I need to finish at least a minute faster next year to place in the top three for my new age group.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

My calves were still a little tight from Saturday's race, but I started to feel pretty good after a mile and a half or so. Increased my turnover a bit, but didn't push too hard. Should be good for at least 50 this week. My total focus now is getting ready for St. George (25 training days + 14 days taper = 39 days).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

Good run this morning. Got started a few minutes earlier than normal and saw a few bikers that I don't normally run into. I had my headlamp on as I was running south towards the entrance of the Adventure Park when I saw a very strange object reflecting light back to me, moving across the road from right to left. I was startled for a few moments until I was able to make out the dark shape of a deer bounding across the road. I paused for a moment to make sure there weren't any more heading my way. My calves were feeling just a little tight the first mile or so, but I felt great after that. Pushed it harder the last couple of miles.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.762.001.000.007.76

Took the turn at the HS this morning instead of continuing north to the park entrance. Added the missed distance and a little more to the end of my run. Felt good this morning. No lingering aches and pains. My blood pressure yesterday afternoon was 109/70 and my pulse was 42. I feel like I'm fully recovered from a workout or race when my resting pulse drops back down to the low 40's. I was bothered a bit by bowel problems this morning and Laureen was sick when I got back. It might have been something we ate last night.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.060.000.007.06

Nice run this morning, just a little cooler than it has been. Starting out I thought it might have been nice to have some cotton gloves. Ran to the top of Redwood Drive on the way back. It's pretty dark along the creek trail even at 6:20.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.0640.3045.730.00199.09
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