Long May You Run

12 miles Liberty park 1:41.31 

8:28 ave pace

7.15 am miles, delta center

10.1 pm miles 1:38.47 

10 miles on the track, snowing be the end, half inch on the track  8:52 av pace, last mile 8:32

6.15 am miles

10.1 pm miles

7.15 am miles, 9:40 pace, slow!

10.1

6.65 am 

10.1 pm

black

6.65 am miles

10.1 pm miles

Liberty park 8:42 ave

5.65 am miles

10.1 pm miles
 

6.65 pm

10.1 pm

no run, dr appointments.  blood, neck, pulsox

7.15 am black shoes

10.1

6.65 am  blakc shoes

10.1

6.65 am miles black shoes

4.65 pm

7.65 am mile yellow shoes

4.65 pm

6.65 am, yellow shoes

4.65 pm miles

9th out of 59 male grand masters

7th out of 18 AG

6.52

7.04

7.20

.46  (7:22 pace for .1)  I remember the 1st .1 was .45 

sore, tight rt ham.  465 runners, this race is getting big.

6.65 am yellow shoes

10.1 pm

7.15 am miles, yellow shoes

10.1 pm

6.65 am

4.95 pm

6.65 am miles, black shoes, ham feels better than ever

10.35 pm

out and back from home.  ran slow  9:35 pace

Track

6.65 am

10.35 pm

6.65 am

10.1 pm

6.65 am miles yellow

10.1 pm

6.15 yellow shoes

10.35 pm miles

1 7:18

2 7:29

3 ?

4 ?

5 7:08

6 7:05

Hit clear instead of save on my watch, lost my splits, posted from memory

436 runners, 6 of 20in age group

6.65 am

10.1 pm

7.15  black

10.1

5.65 am miles, black

4.65 pm

7.15 am black

10.1 pm

6.65 am miles

20 miles out and back, strong headwind coming back.  stomach issues, horrible run.  good workout but horrible.  windburned face, stomach issues all day.  At least I'm stronger for it.

3:13:24   9:37 ave

9.29 9.16 9.12 9.14 9.08 9.03 9.15 9.13 9.09 9.16  (1:32:20 turn around)

9.10 9.45 9.45 10.38 9.55 9.26 10.10 10.13  10.24 10.06

10 minute miles, wow, embarrassing.  well, heck, 9s are embarrassing

6.65 am  snow 1-2 inches

4.65 pm  snow 4-6 inches

6.65 am Saucony trail, snow

10.1 pm, dry roads

6.65 am miles black

10.1 pm

4.65 am miles  black

10.1 pm

3rd overall cumulative for the series, took home a nice little plaque.

1:10:14

5th of 18 AG

7.33

7.35

7.30

7.39

7:27

7:27

7.26

7.34

7.45

2.11 (7.17 pace)

ave pace 7:32

5.65 am black

10.1 pm miles

7.65 am miles  yellow

10.1 pm

7.15 am black

10.1 pm

6.65 am yellow

10.1

10.1 yellow

4.65 pm

work

4.65 am

4.65 pm  snow

6.15 black

10.1

6.15 am black

4.65 pm

6.65 am black

10.1

6.65 am miles

3:08:58  21 mi  9:00 pace

9.29

9.12

9.02

9.05

9.11

9.19

8.5

9.08

8.24

8.18

8.35

8.58

8.56

8.55

8.52

9.06

9.08

8.57

9.02

9.16

8.59

7.15 black

11.2

6.65  4.65 pm

6.15 am miles, black

4.65 pm

5.65 am miles, black

4.65 pm

12.25

4.65

5.65 am black

10.35 pm

6.15 am black

10.1

5.65 am yellow

10.1

monday I did not run so these days should be shifted 1 day.

out and back from home.  strong wind, headwind.  It's got to be a good workout but I sure dislike running into the wind.  10 miles of constant assault.  I was running slow anyway, I'm pretty worn out out.  After I turned around at 10.5 miles I didn't look at my watch until I hit the stop button.  No reason to frustrate myself on top of fighting the wind and fighting fatige.  1:40 out and 1:45 back was the final result.   9:32 out 10:00 back.  Humiliating.

9.49  9.39  9.37  9.43  9.34  9.41  9.34  9.26  9.21  9.18  9.24  10.03  9.52  9.58  10.08  9.57  9.51  9.52  10.17  10.14  10.09 

4.65

10.1 yello

6.15 am yellow

10.1

5.15 am yesllow

4.65

5.15 am

10.1 pm

5.65 am yellow

6.15 pm

out and back from home

5.65 yellow

10.1

5.65 am miles, yellow

10.1

5.9 am miles, yellow

10.1

5.65 am

Liberty park wood chip trail.  3:01.28  8:39 ave

9.29

9.17

9.21

9.03

9.15

9.32

8.26

9.03

8.5

8.36

8.39

8.31

8.26

8.32

8.25

8.55

7.51

8.00

7.49

7.49

7.37

felt pretty good today.  better than I have for the previous four 20 milers.  cool day, no wind.  perfect running weather.

5th 20 miler

6.15 yellow

10.1

6.15 am

10.6 pm

7.15 yellow

7 miles

4.65 miles

work-liberty park, Dr vist, home.

5.15 am yellow

10.6

5.65

Liberty park

1:26:58     8:42 ave

9.11  9.07  9.00  8.46  8.44  8.37  8.34  8.33  8.26  8.01

5.65

10.1  windy

6.15 yellow

10.1

5.15 am miles, yellow

10.1

5.15 am yellow

4.65

4.65 am yellow

21 pm miles  work to Liberty Park, 13 miles at Liberty, home.

9:28 ave  hard run, good workout.  Sore legs, 1st time yet.

Liberty: 9.19  9.08  9.18  9.07  9.06  9.11  9.05  9.08  9.20  9.06  9.06  9.25

never felt like I could run fast.  Long hard pounder.  Last 6 from park to home pretty tough miles.

5.15 am yellow shoes

4.65

4.65 am

4.65 am

5.15 am yellow shoes

4.65 pm

10 miles liberty park Saucony

5.15 yellow

10.1

5.65 am yellow shoes

10.1

4.65 am, 4.65 pm

4.65 am, Red Saucony

Liberty park.  6 mile progressive, last two miles 7:37 and 7:15

4.65 yellow

4.65

4.65 am yellow shoes  4.65 pm

no run today

4.65

4.65 am

5.15

4.65 am4.65 pm

4.65 am 4.65 pm

39 min 15 sec 8:27 pace

Perfect conditions.  Cool start, 45° warm finish, probably mid 70s?

Woke up 1:35, left house at 3:30, parked west side of the bridge, drove slowly, had plenty of time.

Not my fastest but one of my best races.  Held the paces I wanted to hold from the first mile to the last.  At 52 I'm probably through with PRs, so the goal now is how much better than BQ can I do.  To guarantee a trip the Boston you have the hit the last early registration window which is BQ - 5 minutes.  I ran BQ - 6:17.  I feel confident I'm in if I decide to spend the money.

1  7.19

2  7.55

3  7.27

4  7.40

5  7.53

6  7.36

7  7.36  (missed marker, ran 2 miles in 15.11)

8  7.34

9  7.49

10  7.45

11  8.00

12  7.43

13  9.31  (1:45 pit stop)

14  7.36

15  8.01

16  7.57

17  7.46

18  7.44

19  7.40

20  7.49

21  7.40

22  7.29

23  7.28

24  7.41

25 7.50

26  7.35

.2  1.42  (8.30 pace)

A second place finish in this race is a dream come true.  Podium finishes in a Utah marathon not named St. George is my ceiling.  I finally did it.  It took about 25 attempts. I've been running long enough to know that I needed a couple of fast guys to stay home today, and they did.

2nd out of 50

97 out of 1161 

4.9 miles yellow

4.65

Surgery

6 mi, Liberty park.  Dr. appointment yesterday, clear to run, start on soft surface.

56.01   9.20 ave

6 mi Liberty Park  56.23   9.24 ave

5.65 run to work

R admitted to hosp after emergency room visit

at hosp all day

R home

Liberty park 52:18   8.43 ave

am Capitol route, fast run  1:01   8.42 ave

first run to midvale  14.6 mi  2:14:34

9.13  ave

9.20  9.19  9.48  10.13  9.05  9.12  9.04  9.05  9.02  8.49  8.49  9.04  9.02  9.05 

14.6 am

.5 trax platform

5 miles home

14.6 am yellow 2:09:16   8:51 pace

.5 to trax

5 miles home

bike am 14.6 and pm

14.6  2:22:05  hurt my calf, bad.  Happened halfway through the run.  will be out of commission for a while.

3 miles liberty park

3 miles track

track

track

3 at the track

ride to/from wrk

3 track

bike to/from

3 miles at the track, shoes helped, felt better

9.10 pace

3 miles track 9.07 pace

ride to and from work

3 miles on the track  ran faster than I have in a while , about 8:10

Liberty Park 54.03    9.26  9.04  8.59  8.54  8.58  8.43
 

5 on the track  9.09 ave

out and back from home, 8:07 ave

 

 

 

 

 

 

 

Badges

10K Run

 

 

 

 

Notes

 

 

 

Garmin Forerunner 910XT

Software: 3.20.0.0

Elev Corrections : Disabled

6 miles track  pace was under 9, like 8:50

6 miles at the track.  tough miles

9:09 ave

track 8:59 ave

3 miles track

track 8:46 ave

6 miles track 8:56 ave

6 miles track, very tired 9:30 ave

9:02 ave, Track

out and back from home 8:51 ave

6 miles at the tyrack

6 miles at the track, very very tired, tough run, high pace, probably about 9:45

6 miles track

6 miles track

Liberty Park 8.57 ave

6 miles at liberty park

6 miles track 9.00 ave

10miles out and bk from homu 9.37 ave

going to lose toenail, tight shoe

6 miles track 8.28 ave

6 miles track 9.22 ave

liberty park, 1.22.56  8.04  8.11  7.55  7.57  8.04  7.53  7.55  7.54  7.52  7.51

up and down city creek 9:16 pace overall  2:02:21

6 miles track 9.24 ave

track 9.21 pace

track pace 9.21

out and back from home, new stem, lower

4.85 afternoon run

14.74 morning run

9.19 ave track

track 8.54 ave

track 9.40 pace

6 miles track  9.11 ave

49.18   8.13 ave

7:33 ave  Liberty Park

14.75 am miles  8:53 pace

5.43 pm miles9:08 pace

9 miles liberty park 1.09.32  7.44 ave pace

mile 8 7.18  9  7.15

14.62 am

4.94 pm

Home to Midvale  about a 9 minute pace

bike ride, new conti tires.

Liberty park  8:35 ave

9.55 miles to work 1:25:02

8:54 pace

9:11 pace  14.78 am miles to work

6.66 pm miles

bike to and from work

run to work  9:24 pace

14.73 miles to work 8.51 pace

.3 to trax

bike to and from work

14.71 mi to work, the rest coming home

bike to and from work

From Garff to work  9:26 pace 1:30

one way to work  9:15 pace

to work, 9:05 pace

29.8 to and from work

14.7 am run  9:00 pace

.54 pm to trax  8:53 pace

4.93 home  9:28 pace

run home

8:53 pace

14.71 am 9:05

.46 pm

4.88 pm

14.71 am  9:41 pace very tired but still felt okay

.46 pm to trax

4.9 pm from trax to home

14.71 am miles 9:03

.50 to trax

4.79  from trax to home

14.71 am miles 9:05

.50 to trax

4.79  from trax to home

14.71 am miles 8:57 pace

.50 to trax

4.79  from trax to home

14.74 am  8:44 ave pace

.47 pm to trax

4.89 pm trax to home

14.71 am 9:23 ave

.48 to trax

4.87 trax to home

6 miles Liberty park 7:50 ave

8.46  7.56  7.55  7.43  7.33  7.03

14.73 am

.51 to trax

4.84 from trax to home

1.  7:13

2.  7:11

3: 6:11

4:  4:85  (.85 mi)

6:39 ave

10th out of 642 runners

2nd out of 22

Capitol, 11th Ave, Shriner's hill.  8:46 ave
 

Garff to work 9.53  8:42 ave

1:22:52

1.25.17  8:46 pace

Garff to work

9.80 am  8:39 pace

.50 traxx  8:37 pace

4.86 afternoon   8:39 pace

9:01 pace

14.78 mi  8:48

.50  mi 8:14

4.85  mi trax to home9:04

14.74 am miles 8:56 pace

.51 pm miles to trax

4.88 miles trax to home  8:54 pace

4.83 trax to home  9:05 pace

.49 to trax  9:23 pace

14.77 to work  9:17 pace

9:35 pace

9:25 pace

14.73 am 9.36 pace, achilles hurt

5.44 pm

9.48 miles from Garff to work 9:10 pace

9:28 pace

8:17 pace, met and ran with Melchor