Long May You Run

SLCTC Winter Running Series 2010 - 10K

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Location:

Salt Lake City,UT,

Member Since:

Apr 19, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

25 Marathons PR 3:16:08 Ogden Marathon 2014

1st marathon DesNews 2003  4:19 

Freedom 5K July 4th, 2010 18:26 (aided)

Desert News 10K July 24th, 2010 39:11 (aided)

Boston Marathon 2011 3:32:58 

Boston Marathon 2014 3:18:45

Short-Term Running Goals:

Run well at Boston 2020

Personal:

54 years old, married, love long runs on the road.

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Miles:This week: 0.00 Month: 0.00 Year: 4.19
Adidas Cobato Lifetime Miles: 376.77
Saucony A2 Lifetime Miles: 431.20
Blue Crocs Lifetime Miles: 1067.28
Barefoot 2010 Lifetime Miles: 61.00
Red Crocs Lifetime Miles: 1381.19
Black Water Clogs Lifetime Miles: 26.73
White Crocs Lifetime Miles: 1053.87
Yellow Crocs Lifetime Miles: 1196.10
Asics 2130 #21 Lifetime Miles: 360.55
Trail Shoe Lifetime Miles: 145.25
Barefoot 2011 Lifetime Miles: 10.25
Saucony Kinvara Lifetime Miles: 2936.63
Bike 2011 Lifetime Miles: 164.91
Saucony A5 II Lifetime Miles: 981.49
Saucony Fastwitch 5 Lifetime Miles: 1582.48
Lime Green Crocs Lifetime Miles: 1298.78
Bike 2012 Lifetime Miles: 92.40
Navy Baja Crocs Lifetime Miles: 566.20
Saucony A5 Lifetime Miles: 1498.90
Sandals Lifetime Miles: 164.95
Ocean Blue Crocs Lifetime Miles: 161.27
Bike 2014 Lifetime Miles: 111.00
Saucony Trail Lifetime Miles: 196.23
Barefoot 2015 Lifetime Miles: 0.25
Soucony A6 Lifetime Miles: 813.05
Bike 2015 Lifetime Miles: 45.00
Altra One Lifetime Miles: 2058.93
Topo Lifetime Miles: 82.35
Altra One Orange Lifetime Miles: 2152.40
Altra One Yellow Lifetime Miles: 1709.86
Altra One Black Lifetime Miles: 1380.53
Bike 2018 Lifetime Miles: 928.41
Topo Yellow Lifetime Miles: 46.76
Bike 2018 Conti Lifetime Miles: 113.24
Topo Black Lifetime Miles: 254.47
2019 Trail Bike Lifetime Miles: 29.56
Altra 1 Black #2 Lifetime Miles: 1301.84
Bike 2019 Conti Lifetime Miles: 1080.00
Asics Lifetime Miles: 1526.30
Bike 2020 Lifetime Miles: 136.42
Bike 2021 Lifetime Miles: 12.10
Asics #17 Lifetime Miles: 214.71
Hoka Mach 5 Lifetime Miles: 574.74
2023 Bike Lifetime Miles: 34.91
Total Distance
234.17
Total Distance
13.30

4.65 am mile 43:08  9:16 ave

8.65 pm miles 1:19:06  9:09 ave

 

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Total Distance
13.30

4.65 am miles  43:10  9:16 ave

8.65 pm miles 1:16:56  8:54 ave 

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Total Distance
14.05

4.65 am miles 42:08  9:04 ave

9.4 pm miles 1:17:44   8:16 ave 

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Total Distance
5.28

4.65 am miles 41:03  8:50 pace

.63 pm miles 

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Total Distance
24.15

24.15 miles flat terrain 3:39:05  9:04 average 

Ran with a water belt so the first part was a little slow going, which was my plan.  It was an out and back and I wanted a negative split with the last 4 miles the fastest.  Let's see how I did:

9:03  9:19  9:20  9:21  9:18  9:29  9:25  9:16  9:18  9:05  9:20  9:11  9:13  9:10  9:11  9:02  8:55  8:54  9:01  8:47  8:42  8:38  8:30  8:13  the last .15 mile was a 7:50 equivalent

 

 

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Total Distance
10.25

10 miles 1:29:16  8:56 ave

Ran on the track in Crocs.  Felt good, felt strongs.  I can't believe I could put down 10 miles as easily as I did considering I ran 24 miles yesterday.  I started slow and slowly ran a little faster.

9:39  9:16  9:12  9:05  8:51  8:38  8:49  8:39  8:39  8:27  

I added a ΒΌ mile barefoot.  felt pretty good. 

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Total Distance
13.30

4.65 am miles 45:08:24   9:42 ave  felt super tired and beat up

8.65 pm miles 1:20:43  9:20 ave felt way way tired and way beat up 

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Total Distance
13.30

4.65 am miles   9:40 ave  45:01

8.65 pm miles   9:12  ave 1:19:38 

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Total Distance
10.50

4.65 am miles 44:16  9:31 ave

5.85 pm miles 53.04  9:04 ave 

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Total Distance
5.28

4.65 am miles 40:38  8:44 ave  ran in my Crocs, felt great

.63 pm miles 

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Race: SLCTC Winter Running Series 2010 - 10K (6.2 Miles) 00:42:57, Place overall: 30, Place in age division: 3
Total Distance
9.70

Yeah, I brought home a ribbon!

Splits:  6:48  6:54  6:56  6:59  7:03  6:51  1:26

I'm happy with my overall result, my goal was sub 43.  Using the Race Predictor on this sight my time should have been 42:49 base on my 5K so I used that as a goal.  I figured if I'm at least sub 43 I'm way happy.  This race is a PR for me, that makes me happy too.

I'm training for the Salt Lake Marathon so I did not back off my training too much this week, in fact, I only cut back three miles off of my typical week to give my legs a tiny break for the race.

Oh, did I mention I'm way happy?  I've had a lot of races end in disappointment, so being happy after a race is a great feeling.  This hopefully validates that my overall marathon training in working. 

 

Comments(4)
Total Distance
10.00

10 miles on the track.  Ran in foam clogs, felt great.  I'm really liking running in those things.  1:27:49  8:47 ave.

 

What a beautiful day.  Sun was out, warm enough to wear shorts and only one layer on top.  Came home, ate and had a two hour nap.  I'm ready for the week! 

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Total Distance
13.30

4.65 am miles 42:08  9:04 ave

8.65 pm miles 1:17:16  8:56 

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Total Distance
13.30

4.65 am miles 42:18  9:06 ave

8.65 pm miles 1:17:35 8:58 ave 

Comments(1)
Total Distance
13.30

4.65 am miles 9:01 ave 41:56

8.65 pm miles 9:28 ave  1:21:49

 

Way way way tired.  PM run was a killer.  I've been staying up late watching the Olympics all week and it's really kicking  my butt.  I'll be up late again tonight.  Sigh. 

Comments(1)
Total Distance
5.28

4.65 am miles no watch

.63 pm miles 

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Total Distance
22.00

Flat out and back from home.  3:27:25  9:26 ave.  I almost didn't do this run because I feel like I'm begging to get sick.  My plan was to wake up at 5am and see how I feel.  I actually felt pretty good so I did it.  I knew it was going to be slow going, my main goal was to be on my feet for about 3:30, which is my marathon goal time.  I wanted a slight negative split and accomplished that.  1:46 out (9:36 ave) and 1:41 back (9:11).

 

I had a difficult time recovering from this run, I got home about 10:30 am, nailed myself to the couch, ate then napped from 2 to 5pm.

I don't feel well, I still hope to put in 5 or 10 miles tomorrow.   

Comments(1)
Total Distance
5.28

4.65 am miles 44:10  9:29 pace  

.63 pm miles 

First run since last Saturday.  I've been sick.   I'm still sick but I think I can resume training.

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Total Distance
9.30

Salt Lake City Track Club Winter Series 15K

1:11:45  This is a very bad time for me.  I've been sick all week.  Based on my other race times in this series I should have been around 1:05 - 1:06.  I did not run all week except for 5 miles yesterday and I knew this was not going to go well but I gave it a shot anyway.  

My plan was to go out at my goal pace, which was 7:04.  I was on track for the first two miles but then the third mile was 7:25 and fourth 7:35.  At this point I figured if I can't get back to the 7:05 range I'd start shutting it down.  Fifth mile 7:34, not getting any faster but I figured I'd still stay with it, four more miles in the low 7's and I can still pull out something respectable.  Sixth mile 7:34 again.  I've never quit on a race so I was feeling a little lost right now.  I'm trying to keep a positive attitude considering I was flat on my back in bed sick just a few days ago.  Seventh mile 7:47, I'm shutting down whether I want to or not.  Eight mile 8:20, I guess now i'm "cooling down".  Mile nine 8:38.  Finish line approaches and I'm doing what I can to put this race behind me.

 I'm not filing this as a race report, there is nothing of value here for me or anyone else.

 

 

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Total Distance
10.00

10 miles on the track.  1:29:04  8:54 ave

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Total Distance
234.17
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