Long May You Run

Salt Lake Marathon

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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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to Ukraine's Armed Forces
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
1697.24
Race: Salt Lake Marathon (26.2 Miles) 03:42:31, Place overall: 199, Place in age division: 25
Total Distance
26.20

3:42:31

1. 7:55

2. 7:43

3. 8:01

4. 7:47

5. 8:09

6. 8:33

7. 8:13

8. 8:07

9. 8:27

10. 7:55

11. 8:01

12. 8:20

13. 8:24

14. 8:02

15. 7:57

16. 8:12

17. 8:31

18. 8:30

19: 8:31

20. 8:45

21. 9:01

22. 8:50

23. 9:28

24. 9:26

25. 10:20

26.2 11:30 or 9:35 ave

Same old story, fell apart the last 6 miles.  I felt like I had trained to hit at least 3:35, "A" goal 3:30 "B" goal 3:35 "C" goal sub 3:39:59.  I am sick and tired of finishing a Marathon only to be disappointed.  I thought I had trained well enough, I PR'd every race I ran over the last year but this one.  I am looking forward to more hard/smart training with the help of this blog.

Comments
From Barry on Sun, Apr 19, 2009 at 20:15:02 from 75.174.41.226

So what kind of time would you like to finish a marathon in and how many miles a week are you running? Also, great job on the race!

From Burt on Sun, Apr 19, 2009 at 20:52:07 from 98.167.151.26

Welcome to the blog. Hopefully you can find lots of helpful advice and the right motivation you need to get you to that BQ.

From val on Mon, Apr 20, 2009 at 03:32:28 from 199.83.71.166

welcome to the blog. I am focusing on a boston qualifying time as well. Hope you find good support here.

From walter on Mon, Apr 20, 2009 at 09:06:00 from 76.27.15.208

Im guessing you ran SLC Marathon? It is a difficult course compared to their half marathon. Believe it or not I havnt fared well on that course. It is extremely difficult. Keep your miles consistent and try building up to 60+ weekly (I dont know your routine right now) You can hit a 3:30 in SGM with thier Downhill push at the end. How many long runs did you do before this race? I know the last 6 miles in marathons are extremely difficult. I found that a lot of it was mental and have been able to get through it. Good luck and dont give up.

From Mike on Sat, May 02, 2009 at 18:55:02 from 24.10.248.138

I just saw that I had comments. Today is May 2nd, I'm still trying to figure out how to use the blog. Thank you for the comments. I don't know how you will know if I responded unless you come back and visit.

Since the last Salt Lake Marathon I ran 1,980 miles for the year, an average of 38 a week. The prior year I ran 1,175 or 22 miles a week average.

This year I hit 60+ miles 4 times during my training up to the SL Marathon. Increasing my mileage gave me huge PR's this year in shorter races but didn't help in my marathon. I was expecting a huge PR in this marathon. The end of February I PR'd a 15K by over 3 minutes. I've hit 3:41 two other times within the last few years on about 1200 miles a year.

I'm upset but very very determined.

I've heard many times that the last 6 miles can be conquered by mind over matter. Trust me, I am very tough mentally, I just had nothing in my legs to turn them over quick enough to hold an 8 mile per minute pace.

I did 5 long runs (20 milers) between Jan 24th and March 21st.

Thanks again for your comments and questions, I'm looking forward to getting a little help.

From Burt on Sat, May 02, 2009 at 19:47:12 from 98.167.151.26

Mike - since we commented on your blog, we get email notifications every time someone else comments on your blog. One thing I suggest you do is go back in to your calendar, edit this entry, and click the race box, so that this entry shoes up as a race.

Keep up the good work!

Total Distance
5.00

4.5 miles am 38:31 8:34 ave

.5 miles pm

Total Distance
4.00

30:07:03 ran on the track  7:44 7:31 7:28 7:26 

Total Distance
9.30

4.65 am 35:08 7:33 pace

4.65 pm 34:04 7:20 pace 

Total Distance
9.30

4.65 miles am 35:54 7:43 pace

4.65 miles pm 34:30  7:25 pace

Total Distance
9.14

4.57 miles am 37:02 8:06 ave

4.57 miles pm 35:52 7:51 ave

Total Distance
5.24

4.57 miles am 37:45 ave pace 8:16

.67 miles pm

Total Distance
6.00

6 miles on the track.  46:59  8:11 8:21 8:15 7:45 7:30 6:58 ave 7:50

Rode my bike to and from track,  7 miles round trip

Total Distance
9.30

4.65 miles am 36:36 7:52 ave

4.65 miles pm 36:18 7:49 ave

Total Distance
9.42

4.77  miles am 38:06 7:59 ave

4.65 miles pm  36:11 7:47 ave 

Total Distance
9.30

4.65 miles am 37:32 8:04 ave

4.65 mike pm 36:05  7:46 ave

Total Distance
5.32

4.65 miles am 37:24 8:03 ave

.67 miles pm

Total Distance
11.00

10 miles on the track 1:19.44 7:58 ave.  8:23 8:12 8:12 8:10 8:00 7:55 7:51 7:46 7:45 7:29

1 mile cool down 10:00

 

Comments
From RivertonPaul on Mon, May 11, 2009 at 13:21:05 from 67.42.27.114

Good workouts. Very consistent.

Total Distance
9.30

4.65 miles am 37:00  7:57 ave

4.65 miles pm 35:30  7:38 ave

Total Distance
9.30

4.65 miles am 36:08  7:46 ave

4.65 miles pm 35:05  7:33 ave 

Total Distance
9.30

4.65 am 37:58  8:10 ave pace

4.65 pm 37:35 8:05 ave pace 

Total Distance
5.32

4.65 miles am 37:21  8:02 ave pace

.67 miles pm 

Comments
From sarah on Sat, May 16, 2009 at 00:51:46 from 192.168.1.1

Welcome to the blog. I sincerely hope you can reach your goals.

From mike on Sat, May 16, 2009 at 19:17:35 from 24.10.248.138

thank you.

Total Distance
10.00

5 miles out and back, Big Cottonwood Canyon.

The point of the run was the downhill portion.  Preparing for Desnews marathon, 5 miles down in 36:57 ave pace 7:24

This is the first time I have run in Big Cottonwood Canyon, it's surprisingly steep.

Total Distance
9.30

4.65 miles am 36:43 7:54 ave pace

4.65 miles pm 35:35  7:39 ave pace

Total Distance
10.30

4.65 miles am 8:13 ave  38:14

5.65 miles pm 7:41 ave  1 mile on the track 7:24  43:24

Total Distance
11.30

4.65 miles am 39:27  8:22 ave

6.65 miles pm 55:04 8:17 ave 

Total Distance
16.00

1 mile on the track then 7.5 up to to the top of City Creek Canyon and 7.5 back.  I ran the downhill hard, almost as fast as I could.  The downhill was the emphasis of the run.

1 mile on track 8:57

7.5 miles up 10:15

7:5 miles down 7:45 

Total Distance
10.00

10 easy miles on the track.  1:37:34 8:26 ave

9:02 9:03 8:50 8:52 8:42 8:48 8:40 8:36 8:36 8:26 

Total Distance
11.30

4.65 miles am 39:32 8:30 ave pace

6.65 miles pm 54:50  two miles on the track 7:47 7:42 miles home 7:54 7:59 7:32 

Total Distance
11.30

4.65 miles am 36:59  7:57 average

6:65 miles pm 54:50 two miles on the track 7:49 7:49 three miles home 7:53 8:13 7:48 

Total Distance
5.30

4.65 miles am 39:35 8:31 ave

.65 miles pm 

Total Distance
10.00

10 miles on the track 1:22.13  8:13 ave.    9:01 8:55 8:46 8:16 8:00 7:57 8:02 7:54 7:48 7:35

Started my run about 8:30 pm.  What a beautiful time of day to run.  I will be doing more runs like this during the summer.  I was planning on running 4-6 very slow miles in the high eights/low nines per mile.  Felt very good, sped up and kept on going.

Total Distance
9.00

9 miles.  Ran one mile on the track then 4 miles up hill, 4 miles down hill.  9:26 10:47 9:42 10:22 10:34 down miles 8:04 7:36 8:04 7:30.  Ran easy, I was curious what my down hill times would be with minimal effort.  The goal of today's run was to get a few downhill miles in.

Total Distance
11.30

4.65 miles am 42:08 9:03 ave, felt bad this morning, a little sick, very tired

6.65 miles pm 57:04 8:35 ave felt  a little better by pm, still very tired. last 5 miles were 8:47 8:50 8:40 8:36 8:03

Total Distance
11.45

4.80 miles am 38:43 8:04 ave

6.65 miles pm 53:39 8:04 ave last five miles 8:01 7:46 7:57 8:04 7:48 

Total Distance
11.80

4.65 am miles 40:07 8:37 ave

 7.15 pm miles 1:01 2 miles at the track 7:18 7:13

Total Distance
5.32

4.65 miles am 41:53 9:00 av

.67 miles pm 

Total Distance
12.30

4.65 Miles am 40:52 8:47 ave

7.65 miles pm 1:00 7:51 ave 3 miles on the track 7:53 7:57 7:57 3 miles home 7:47 8:07 7:35 

Total Distance
12.30

4.65 miles am 39:16 ave 8:27

7:65 miles pm 1:00:41 7:51 ave  three miles at the track 8:00 8:05 7:51 three miles home 7:52                                                       8:07 7:32 

 

Total Distance
5.32

4.65 miles am 41:49 9:00 ave

.67 miles pm  

Total Distance
0.00

sick

Total Distance
0.00

sick sleeping about 17 hours a day.

Total Distance
0.01

out sick all week, just put this in so it would show on the weekly report

Total Distance
6.00

51:04 6 mile run, out and back from my house.  wow, 15 days since my last run.  Out sick, not sure what it was, it's still lingering a little, very flu-like.  Ave pace 8:30, first three miles felt great, leg became heavy for the 2nd half of the run.  It's good to be back.

Total Distance
6.00

6 miles 55:29 9:15 average ran behind the Capitol

Total Distance
9.30

4.65 miles am 41:13  8:52 ave

4.65 miles pm 40:12  8:39 ave 

Total Distance
6.00

6 miles behind the Capitol 53:55 8:59 ave

Total Distance
6.00

6 miles behind the Capitol 57:13 9:32 ave

Total Distance
9.30

4.65 miles am 41:43  8:58 av

4.65 miles pm 38:48 8:20 av 

Total Distance
9.30

4.65 am 40:05 8:37

4.65 pm 39:42 8:32

Comments
From Kelli on Thu, Jul 09, 2009 at 23:18:31 from 71.219.89.21

Sorry you are frustrated with your marathon results. Keep at it, though!!

Nice miles this week, behind the capitol has got to be a tough darn run!!!!

Total Distance
10.20

4.65 am 39:00 8:23 ave

5.47 pm 46:30 8:30 

Total Distance
5.32

4.65 miles am 41:22  8:54 ave

.67 miles pm 

Total Distance
6.00

6 miles 53:00  8:50 ave, ran behind the Capitol

Total Distance
6.00

6 miles 55:31  8:55 ave, ran behind the Capitol

Total Distance
9.30

4.65 miles am 40:06 8:37 ave

4.65 miles pm 38:41 8:19 ave 

Total Distance
9.30

4.65 miles am 37:54 8:09 ave

4.65 miles pm 37:17 8:01 ave

I'm starting to feel strong again, this is the best I've felt since getting sick almost a month ago to the date. 

Total Distance
9.30

4.65 miles am 40:49 8:47 ave

4.65 miles pm didn't time the whole run last two miles 8:45 and 8:22 

Total Distance
5.32

4.65 am miles 39:28  8:29 ave

.67 pm miles

Total Distance
9.00

9 miles 1:19:49 8:52 ave, behind the Capitol

Total Distance
9.30

4.65 miles am 39:05  8:25 ave

4.65 miles pm 37:58  8:10 ave 

Total Distance
9.30

4.65 miles am 39:06  8:25 ave

4.65 miles pm 38:07  8:12 ave 

Total Distance
10.00

10 miles behind the Capitol.  Easy run, high heat.  1:31  9:06 ave

Total Distance
10.00

10 miles behind the Capitol 1:34.19  ave 9.32 ave  very hot, ran between 4 and 5:30 pm, same route as yesterday.  Very hard run to get through, was very tired from yardwork earilier in the day and the day before.  Rode 20 miles on my bike Thursday and another 20 on Friday.  

Total Distance
9.30

4.65 miles am 42:18 9:05 ave, felt very tired

4.65 miles pm 39:08  8:25 ave

Total Distance
9.30

4.65am miles 38:34  8:18 ave

4.65 pm miles 36:55 7:56 ave

Total Distance
9.30

4.65 miles am 43:06 ave 9:16

4.65 miles pm 40:07 ave 8:37 

Total Distance
4.65

4.65 am miles 42:43 9:11 ave

Total Distance
12.04

12.04 miles, wow this one was hot, it felt hotter than 92°, probably hotter on the asphalt roads.  It was an out and back, I almost went out 7 miles instead of 6.  I am so glad I chose 6, 14 miles would have killed me.  This turned out to be a tough run for me.  Ave mile 9:00

Comments
From fnichols on Sat, Aug 01, 2009 at 21:04:32 from 99.204.232.161

As a fellow 40+ guy, I agree that sometimes it is better to alter your plans after judging the environment and how you feel. 12 miles at 9:00 is a strong run. I hope to be there myself one day. Keep up the hard work.

Total Distance
6.00

6 miles behind the Capitol.  Very hot, 97°  56:23  9:24 ave

Total Distance
9.30

4.65 miles am  42:05  9:03 ave

4.65 miles pm 37:22 8:02 ave  last mile 7:35, felt good  94° 

Comments
From fnichols on Wed, Aug 05, 2009 at 12:16:25 from 167.207.128.101

Good runs. I tip my hat to you for the the hard run in the heat.

In answer to your question, it is usually in the low to mid 80s when I run in the AM. The PM is around 105 at 6pm, 103 at 7pm and still over 100 at 8pm. I just can't run in that heat.

I have to get up early to beat the heat, but it sounds like you are running in higher temps than I am. Is that the normal temp for Salt Lake? How do you run in the mid 90s like that?

Total Distance
9.30

4.65 am 44:15 9:31 ave   ran slow and easy, could not do anything else.

4.65 pm 42:10 9:04 ave  more slow and easy

Comments
From fnichols on Thu, Aug 06, 2009 at 10:52:35 from 70.6.56.98

Your slow and easy runs are as fast or faster than my PR runs. Ha ha. Good job. I like the idea of spltting the 8+ miles into two shorter runs. I might try that when the weather starts cooling off.

I can't imagine becoming one with the heat. Amazing.

My wife and son live in Tucson, AZ, and that is brutal weather to run in. The temperature is similar to Vegas, but during July they have monsoons. The humidity is always high, with the broiling temps. At 6am, I am drenched 1 mile into and 8 mile run. I visit ever weekend or every other weekend, and I have to wear my camelback just to make it through a 6 miler.

Keep up the good work.

Total Distance
4.65

4.65 miles, no afternoon run today, had to go to the dentist.  43:11 9:17 ave

Total Distance
5.28

4.65 miles, a nice cool morning, it helped with the pace.  39:30  8:30 ave

 

.63 miles pm 

Total Distance
10.00

10 miles  1:18.27   8:07 7:52 8:02 7:58 7:51 7:41 7:47 7:48 7:41 7:40  ave 7:51

It was a cool day here today, 70° overcast and cool breeze.  Wow, what a day. 

 

Total Distance
12.00

12 miles behing the Capitol.  1:47.33  8:58 ave.  Nice cool day for this time of year, 76°, what a difference 20° makes.  This run felt pretty easy, which is what I set out to do.

Total Distance
9.30

4.65 am 41.28  8:55 am

4.65 pm 38:55  8:22 ave

Total Distance
9.55

4.65 am 41:53  9:00 ave

4.90 pm 42:32  8:40 ave 

Total Distance
9.55

4.65 am 44:16  9:31 ave    wow, I felt very very tired, probably my slowest time ever

4.90 pm 41:53  8:33 ave 

Comments
From fnichols on Sat, Aug 15, 2009 at 15:44:56 from 173.126.28.186

You are a very consistent runner. Good job.

Do you have a set course you run in the AM and PM. Is it cooling off there? I have noticed a very welcome drop in temperature here. Fall is coming...I hope.

Total Distance
5.28

4.65 am miles 40:17 8:40 ave

.63 pm miles 

Total Distance
14.00

14 miles asphalt track 1:56:45  8:20 ave

Total Distance
4.65

4.65 am 41:31 8:55 ave

Total Distance
10.30

4.65 am miles 40:04 8:37 ave

5.65 pm miles 47:52 8:28 ave 

Total Distance
11.30

4.65 am 40:25 8:42 ave

6.65 pm 57:45 8:41 ave, hot day 94° 

Total Distance
5.15

4.65 am miles 41.52 9:00 ave

.50 pm miles 

Total Distance
6.00

6 miles 51:55  8:39 ave  very hot day, 100° 

at the beginning  of miles 4, 5 and 6 I did the first half of each mile fast, kind of a Yasso deal.  My 800's were 3:45, 3:44 and 3:33.  I could have done a few more but it was hot and this was my first bit of speedwork in a while.  I'm racing a 5K the end of September so I want to introduce a little speed in my diet for the next month.  I thought I could easily do sub 3:30's, I wanted to get close to my 5K race pace, but no such luck.  I'll blame it on the heat. 

Total Distance
16.00

16 miles 2:23.14  8:57 ave  Nice easy pace, just looking to do the distance, not much concern for pace.

Total Distance
10.30

4.65 am miles 42:46  ave 9:12

5.65 pm miles 47:55  ave 8:29 

Total Distance
12.00

4.65 miles  am did not time run

7:78 miles pm 1:10.05  9:00 ave

Total Distance
6.00

6 miles 54:42  9:07 ave, this run was a struggle, felt tired and it was a little hot, low 90's.

Total Distance
7.27

7.27 miles behind the Capitol and along 11th ave.  Still vey hot, 95°  ave about 9:15 min per mile

Total Distance
11.30

4.65 miles am  38:14  ave 8:13

6.65 miles pm 54:52  ave 8:15 

Total Distance
12.30

4.65 miles am 39:17  ave 8:27  also ran 15 flights of stairs at the end of the run.

7.65 miles pm 1:07:57 ave 8:59  probably ran this a little faster by 2-3 minutes, had watch trouble.  The stair run in the morning really killed my legs, I struggled during the pm run, I guess that means the stairs are a good workout? 

Total Distance
10.00

10 miles Liberty park.  1:30.16  this was a difficult run, very tired, heavy legs.  Still hot outside.  9:02 ave

Total Distance
13.22

13.22 miles Murray Park.  Stopped after 3.72 miles for a bathroom break then continued.  9:06 ave.  Did not feel very strong.  2:00.12

Total Distance
10.00

10 miles out and back from home.  1:19.51  ave 7:59   This was a good run.  I was hoping I could do this run, 10 miles a marathon goal pace.  It was an overcast day, probably 80's, this had to have made a big difference.  I'm getting sick of running in the 90's.  I felt fast and strong today, haven't felt this way for a while.

Total Distance
10.00

10 miles  1:29.33  8:57 ave  felt pretty good, easy pace.

Total Distance
9.80

4.65 miles am 41:14 8:52 ave

5.15 miles pm 46:00 8:56 ave 

Total Distance
9.30

4.65 am miles 39:59  8:36 ave plus 15 flights of stairs

4.65 pm miles 39:22 8:28 ave  90°

Total Distance
5.28

4.65 miles am 44:15 ave 9.31

.63 miles pm 

 

Total Distance
6.00

6 miles behind the Capitol.  Nice run, cool temp, overcast.  Nice to be out of the heat

50:23.5  8:24 ave 

Total Distance
9.30

4.65 miles am 41:24  8:54 av

4.65 miles pm 38:49  8:21 ave 

Total Distance
9.30

4.65 am 41:51 plus 15 flights of stairs

4.65 pm 37:50

Total Distance
9.30

4.65 am 39:54

4.65 pm 37:54

Total Distance
5.13

4.5 am miles 40:53 9:03 ave

.63 pm miles

Total Distance
10.00

10 miles out and back from home 9:06 ave 1:31

Total Distance
6.15

6.15 miles 54:13 8:49 ave ran the 5k course on the University of Utah campus

Total Distance
9.30

4.65 am miles 42:24  9:07 ave

4.65 pm miles 38:23  8:15 ave

Total Distance
9.30

4.65 am miles 42:52

4.65 pm miles 40:21 

Total Distance
9.30

4.65 am miles 42:20

4.65 pm miles 39:21 

Total Distance
5.28

4.65 am miles forgot to start my watch

.63 pm miles 

Race: University of Utah Alumni Association 5K (3.1 Miles) 00:20:56, Place overall: 34, Place in age division: 2
Total Distance
3.10

3.1 miles  or 5K race.  This is a tough course, it's on the campus of the University of Utah so it's about a third uphill, a third downhill and the other third flat.  My time was 20:56 which surprised me because it's only 4 seconds off of my PR.  My 5K PR was set on a perfectly flat course 8 months ago, so it looks like I'm making some progress.  My goal was to be under 22 minutes.

The first mile 6:56 second mile 6:16 and last 1.1 7:47.  

Total Distance
9.30

4.65 am miles 42:29  9:08 ave

4.65 pm miles 38:38 8:18 ave 

Total Distance
9.30

4.65 am miles 41:19  8:53 ave

4.65 pm miles 37:44  8:06 ave 

Total Distance
9.30

4.65 miles 43:13  9:18 ave

4.65 miles 38:31  8:17 ave 

Total Distance
5.28

4.65 am miles 40:04 8:36 ave

.63 pm miles 

Total Distance
13.00

13 miles behind the Capitol 1:49.57  8:28 ave

Total Distance
9.30

4.65 miles am 40:37  8:44 ave

4.65 miles pm watch messed up but last two miles were 8:04 and 7:35 

Comments
From Burt on Thu, Oct 08, 2009 at 19:08:23 from 68.76.197.194

Keep up the good work.

From Laputka on Sat, Oct 10, 2009 at 00:20:14 from 24.10.248.138

Thanks Burt!

Total Distance
9.30

4.65 miles am 41:17   8:53 ave  plus 15 flights of stairs

4.65 miles pm 37:08   7:59 ave 

Total Distance
9.30

4.65 am miles 39:14    8:26 ave

4.65 pm miles 37:16  8:00 ave 

Total Distance
5.28

4.65 am miles 38:07  8:12 ave

.63 pm miles  

Total Distance
10.00

10 miles behind the Capitol.  1:20.09  8:01 ave

I felt strong and fast.  Crisp cool day.  This is marathon goal pace. 

Total Distance
15.00

15 miles behind the Capitol and along 11th ave almost to the end at Virginia.  Out and back twice.  2:13.21  8:54 ave.  This is about how fast I wanted to run this today, it was actually a little faster.  I was most interested in doing the distance.  

Total Distance
11.30

4.65 am miles 42:56  9:14 ave

6.65 pm miles 56:31  8:30 ave 

Total Distance
11.30

4.65 am miles 42:30 9:08 ave, did 15 flights of stairs

6.65 pm miles 57:09 8:36 ave 

Total Distance
11.30

4.65 am miles 40:59

6.65 pm miles 53:37 

Total Distance
5.28

4.65 am miles 35:59  7:44 ave

.63 pm miles 

Total Distance
10.00

10 miles out and back ave 8:45 ave 1:27:30.  out 45:14 9:03 ave back 42:17 8:27 ave

Total Distance
16.00

16 miles 2:24:32  9:02 ave

Total Distance
12.30

4.65 am miles 40:37  8:44 ave

7.65 pm miles 1:06:56  8:45 ave 

Total Distance
12.30

4.65 am miles 40:51  8:47 ave

7.65 pm miles 1:04:53  8:28 ave 

Total Distance
12.30

4.65 am miles 42:52  9:13 ave

7:65 pm miles 1:02.36  8:11 ave 

Total Distance
5.28

4.65 am miles 40:19  8:40 ave

stairs 15 floors 2:13

 

.63 pm miles 

Total Distance
5.20

5.2 miles 41:41  8:01 ave out and back run from home.  7:47 out 8:15 back, I had a slight breeze with me on the way out.

Total Distance
9.00

9 miles behind the Capitol and along 11th Avenue.  Slow easy pace, beautiful day.  1:22.41  9:11 ave.

Total Distance
13.00

4.65 am miles 41:25  8:54 ave

8.35 pm miles 1:13:59  8:51 ave 

Total Distance
12.30

4.65 am run 41:12  8:52 ave

7.65 pm run 1:07:14  8:47 ave 

Total Distance
9.30

4.65 am

4.65 pm 

Total Distance
5.28

4.65 am miles

.63 pm miles 

Total Distance
5.20

5.2 miles out and back from home 42:25   8:09 ave

Total Distance
12.30

4.65 am miles 37:54 8:09 ave

7.65 pm miles 1:05:03  8:30 ave  3 miles at track 8:48 8:41 8:31

Total Distance
12.30

4.65 am miles 39:38  8:31 ave plus stairs, 15 floors

7.65 pm miles 1:06:52 8:44 ave 

Total Distance
12.30

4.65 am miles 8:57 ave

7.65 pm miles 8:31 ave 

Total Distance
5.28

4.65 am miles 8:49 ave

.63 pm miles 

Total Distance
10.00

10 miles 8:37 ave

Total Distance
13.00

13 miles 9:00 ave  behind the Capitol and along 11th ave

Total Distance
12.30

4.65 am miles 8.29 ave plus 15 floors of stairs

7.65 pm miles 8:41 ave 

Total Distance
12.55

4.65 am miles  8:33 ave

7.90 pm miles  1:07:40  8:34 ave  

Total Distance
12.30

4.65 am miles 8:26 ave

7:65 miles 8:43 ave 

Total Distance
10.00

10 miles on the track  8:11 ave  snow flurries. 

Total Distance
15.00

4 miles on the track 9:03 9:13 8:52 9:09 then a 9 mile out and back to the track with two more miles around the track 8:09 and 7:79.  I felt very strong during this run.  The out and back portion is uphill, 4.5 up 4.5 down.

Total Distance
12.30

4.65 am miles 42:04 9:02 ave

7.65 pm miles 1:06:19

Total Distance
12.30

4.65 am miles 40:41  8:44 ave

7.65 pm miles 1:07:11  8:47 ave 

Total Distance
12.65

4.65 am miles 38:56  8:22 ave

8.05 pm miles 1:09:09  8:35 ave 

Total Distance
5.28

5.28 miles 43:39 8:16 ave.  I felt like a ran much slower, I guess i didn't.

Total Distance
9.60

9.6 miles from downtown through Memory Grove and 2 miles up City Creek Canyon.  Ran with two other people, stopped a few times, which is always a few times more than I ever want to stop but what the heck, my goal was to simply log some miles and have a good time, which I did.

Total Distance
7.00

7 miles 8:39 average, ran on the track.

Total Distance
11.30

4.64 am miles 39:59 8:36 ave

6.65 pm miles 58:25 8:48 ave 

Total Distance
3.00

3 miles on the track 27:00 9:00 ave

Race: 2009 City Creek Cold Turkey Run (3.7284 Miles) 00:25:50, Place overall: 27, Place in age division: 5
Total Distance
3.73

3.728 miles cold turkey run 25:50  6:56 ave  5th of 24th in AG 27th of  approx 534 overall.

I know every inch of this course, I log a lot of miles in this area.  I feel like a ran the course well.  I wanted badly to place in this race, but I looks like I'll need to keep training harder and get a little faster.  

Total Distance
11.25

11.25 miles behind Capitol, along 11th ave up to the U on the mountain and back 1:41:39 9:02 ave

Total Distance
6.00

6 miles on the track 51:39  8:36 ave

Total Distance
13.30

4.65 am miles 40:58  8:49 ave

8.65 pm miles 1:15:32  8:44 ave 

Total Distance
14.15

4.65 am miles 44:13 9:30 ave

9.5 pm miles 1:26:36  9:06 ave 

Total Distance
13.30

4.65 am miles 41:04  8:50 ave

8.65 pm miles  1:15:34  8:44 ave

Total Distance
5.28

4.65 am miles no watch today

.63 pm miles 

Total Distance
4.00

4 miles on the track, didn't make much time for a run today.  8:35 ave

Total Distance
15.00

15 miles on the track.  There was an inch of snow on the track.  I wanted to run 5 miles of warm up and then 10 miles of marathon pace (8 minute miles).  Not only did I do it, but my ave pace for the 10 miles was about 7:50

8:55 8:45 8:58 8:44 8:16 7:55 7:58 7:51 7:50 7:53 7:48 7:50 7:47 7:48 7:36 

Comments
From JulieC on Mon, Dec 07, 2009 at 17:45:46 from 71.35.218.33

wow a track run in the snow outdoors. what endurance. Great job on going under goal pace too :D.

Total Distance
11.30

4.65 am miles heavy snow, no watch

6.65 pm miles heavy snow did two miles at the track, almost a foot of snow 10:31 and 10:41 

Total Distance
11.30

4.65 am miles snow and ice

6.65 pm miles snow and ice 2 miles on snow packed track. 9:26 9:33 

Total Distance
11.30

4.65 am miles, very cold

6.65 pm miles very cold, 2 miles on snow packed track 9:37 9:35 

Total Distance
5.28

4.65 am miles, no watch

.63 pm miles 

Total Distance
18.00

18 miles behind the Capitol.  2:36:44  8:42 ave

I was nice to run in double digit temps, it's been a long cold week.

Total Distance
10.00

10 miles behind the Capitol.  2-3 inches of wet snow on the road.  1:32:34   9:16 ave

Total Distance
9.30

4.65 am miles no watch

4.65 pm miles no watch 

Total Distance
11.30

4.65 am miles 41:51 9:00 ave

6.65 pm miles 1:01:22 9:14 ave

damp cold day, did two miles on the track during the pm run, hard to do, surface was a little icy and uneven. 

Total Distance
13.30

4.65 am miles 42:38  9:10 ave, felt tired and sluggish.

8.65 pm miles 1:19:31  9:12 ave  Wow, this is slow.  did 4 miles on the track, surface much better, thin ice in a few spots.  Felt very tired, no bounce in my legs, felt the damp cold through my body.  This run hurt, glad to be home. 

Total Distance
5.28

4.65 am miles, no watch today

.63 pm miles 

Total Distance
5.00

5 miles on the track 41:00  8:36 8:20 8:16 8:03 7:44  ave 8:12

Total Distance
15.50

15.5 miles on the track.  Intended to go a little longer but nature called and I had to stop.  2:11:23  8:29 ave

Total Distance
13.00

13 miles on the track 1:51:10  8:33 ave, felt strong, felt easy.  Probably because yesterday was my rest day and I got a lot of sleep.

Total Distance
15.00

15 miles behind the Capitol.  2:12:20  8:49 ave.  Felt pretty good.

Total Distance
10.00

10 miles out and back from home.  Flat asphalt.  Easy run 1:31:33  9:09 ave

Total Distance
10.00

10 miles on the track 1:21:33  cold and partially snow packed.  ave 8:45

Total Distance
7.00

7 miles on the track 1:02:49  8:58 ave

Total Distance
5.00

5 miles on the track.  Very tired, didn't want to run but glad I did.  I can always throw down something like a 5 miler.  I think it's important to maintain 6 days a week running.  44:06:39  8:49 ave.

Total Distance
13.30

4.65 am miles no watch

8.65 pm miles 1:20:52 9:21 ave  4 miles on track, snow packed, very slow running. 

Total Distance
11.30

4.65 am miles no watch

6.65 pm miles 1:02:17  9:22 ave deeper snow than yesterday, had to be home early, shaved a few miles off the run. 

Total Distance
12.00

12 miles behind the Capitol, nice easy pace.  Legs a little torn up from running in the snow all week, nice to be on dry pavement.  1:51:11  9:16 ave

Total Distance
1697.24
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