Kerry's Running Blog

April 19, 2024

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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

Sat, Apr 08, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	0.00	3.10	0.00	3.60

Ran a 5K in Draper even though I'm not even close to being in racing shape (my neighbor talked me into it). Only had time for about a half mile warm-up. I tried to ease into it, but the start was uphill and into the wind so I had trouble keeping my heart rate down. My time started falling off at about the mid-point.

Comments

From Sasha Pachev on Tue, Apr 11, 2006 at 19:53:04

Kerry - welcome to the blog. Which race was it, was it a certified course, and what was your time?

From Kerry on Thu, Apr 13, 2006 at 15:30:06

It was a fundraiser for a theatre group in Draper. It definitely wasn't a certified course (they moved the start back about 200 yards just before the start of the race). My time was 25:13, and even though it was about my slowest time ever, I didn't feel too bad since I knew I wasn't close to being in racing shape (I just ran it with a friend).

From Sasha Pachev on Fri, Apr 14, 2006 at 12:16:49

Can you borrow a GPS, a wheel, or map it out at Google Map Pedometor to get an idea of how far it actually was?

From Kerry on Mon, Apr 17, 2006 at 11:07:19

Map of the course

http://trail.motionbased.com/trail/episode/view.mb?episodePk.pkValue=624239

From Sasha Pachev on Wed, Apr 19, 2006 at 19:18:04

Ok, so it was a legitimate course, possibly even a bit longer. Was it an all out effort, or did you feel you could have gone faster or further at that pace?

It is a good idea to have frequent time-trial tempo runs where you go 3 miles or so at about 10-15 K race pace, and then sprint on the last quarter to measure how much juice you have left. Always do it on the same course. This gives you an idea how your training is going. And it also has a side effect of training you to run fast.

From Kerry on Thu, Apr 20, 2006 at 09:45:30

Thanks, Sasha. I appreciate your training tips and feel like I'm making some progress.

At this point in my training, that was pretty much an all out effort. I knew I wasn't close to being in racing shape, but felt like it'd help me get to that point a little faster. My splits:

mile 1 - 7:40 (uphill start, the rest downhill)

mile 2 - 7:48 (gentle downhill)

mile 3 - 8:13 (gentle downhill to flat)

last .17 mile - 8:42 pace

I was about at my heart rate maximum by the halfway point and my pace began to slow.

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