Long May You Run

9:07 pace 2.14.24

9:17 pace

9:46 pace, strong head wind the whole way.

9:31 pace

9:53 pace

Trail bike to work  28 - 30 degrees .. warm, black boots, rain top.

9:29 pace

9:16 pace

12.8 mph

9:32 pace

9:54 pace

9:22 pace

9:16 pace

9:31 pace

9:44 pace

10:08 pace

9:50 pace

9:37

9:22

9:33

10.00 pace, yikes

9:52 pace

9:44 pace

9:29 pace

1 of 14 in AG

1  7.24

2  7.17

3  7.11

4  7.16

5  7.06

6  7.01

6.2  1.24 (7:00 pace)

9:39 pace

9:23 pace  felt really good today

10:10 pace ouch!

10.07 pace, yikes

10:09 pace

first time doing this run every weekday

4.85 mi  8:43 pace

.41 mi  9:29 pace

14.84 mi 9:58 pace

4.81 miles 9:20 pace

.48 miles 8:49 pace

14.67 miles 9:43 pace

14.70 mi 9:46 pace

.43 mi  9:25 pace

4.83  mi 9:33 pace

7:16 average pace

7.20

7.19

7.22

7.18

7.19

7.28

7.15

7.01

7.06

last .3 = 7:10 or 6:30 per garmin

9:38 pace

9:27 pace

9:56

9:47 pace

9:40 pace

4.83 miles 8:51 pace

.49 miles 8:50 pace

14.7 miles 9:19 pace

4.87 miles 9:28 pace

.48 miles  8:42 pace

14.72 miles 9:46 pace
 

4.89 mi 9:04 pace

.50  mi 8:52 pace

14.7  mi 9:19 pace

9:56 pace

9:45 pace

4.85 miles 8:50 pace

.5 miles 8:23 pace

14.85 miles 9:12 pace

4.85 miles 9:05 pace

.52 miles 9:29 pace

14.73 miles 8:59 pace

9:37 pace

9:37 pace

4.88  miles 9:23

.5 miles   9:35 pace

14.71 miles 9:46

yardwork for the first time yesterday, Sunday - killed the legs

4.71 miles  935

.50 miles  8:54 pace

14.72 miles 9:44 pace

4.9 miles 9:32 pace

.5 miles

14.7 miles 10:00 pace

4.88 miles  9:03 pace

.50 miles

14.73 miles 9:37 pace

4.89 miles 9:44 pace

.5 miles 10:06 pace

15.13 mile  9:35 pace

4.9 miles  9:26 pace

.5 mile  9:26 pace

14.72 miles 9:43 pace

9:47 pace

snow storm, very slushy

4.95 miles 9:08 pace

.5 miles 8:48 pace

14.9 miles 9:52 pace

4.9 miles 9:28

.5 miles   8:39 pace

14.84 miles 9:38 pace

4.9 miles 9:34 pace

.5 miles 9:22 pace

14.72 miles 9:37 pace

4.9 mi 9:39 pace

.5 mi  9:12 pace

14.71  9:51 pace

topo black - hurt my feet

4.9 mi

.5 mi

14.73 mi   9:18 pace

old asics #14  felt good

4.9 miles  9:46 pace

.5 miles  8:21 pace

14.72 miles 9:59 pace

Old Asics shoe #14

4.9 mi

.5 mi

14.79 mi 8:50 pace  heavy rain from downtown to 39th south

4.9 mi 9:09 pace

.5 mi

14.84 mi 9:28 pace

old Asics shoes

14.72mi  8:37 pace  best run yet

4.92  mi  9:07

.5 mi 

old asics

Liberty Park 43.49 

8.13  7.44  7.24  7.06  6.49  6.33  ave  7.18

14.75 am miles  9:25 pace

5.4 pm miles

old Asics shoes

4.87 mi 9:14 pace

.5 mi

14.72 mi 9:40 mi

Old Asics shoes

4.88 mi 9.46 pace

.5

14.72 mi 9:48 pace

Old Asics

4.88 mi 9.47 pace

.5

14.7 mi 9.56 pace

9.06  9.06  8.51  8.55  8.41  8.37  8.47  8.38  8.41  8.39  7.54

Old Asics

4.86  mi 9:35

05 mi

14.72 mi  9:40 pace

old Asics

4.93 mi 9.34

.5 mi

14.72 mi 9:41 pace 

old Asics

9.22 am miles from 13th south to work.  8:23 pace, last two miles 7:43 and 7:39, last .22 7:05

Type A2 - probably too small to marthon in.  will try thinner sock

8.30 ave pace

Liberty Park

7.57  7.46  7.06  7.14  last half mile 7.38 pace

Liberty Park

8.14  7.50  7.33 7.28  cool down last half mile 4.28

Liberty Park

8:50  9:02  8:34

easy run, didn't feel like I could run any faster

Left the house at 3:45 pm, parked at the hotel, everything fine.  Woke up about 1:15pm

Hard rain driving to the race, light rain at the staging area, significantly subsided just before the start.  I dressed perfectly for this, thin tights, new white, Huntsville rain jacket, head gloves, Boston headband and SLCTC hat.  No issues at all.  rained almost the entire race, wind was not a factor. 

My timex died at about mile 20 from wetness.  Garmin was fine but my garmin splits are off.  Close, but off.  I started the race with the 3:15 pace group, hung with them all the way to 13.1, had to hit a porta potty.  Only burned about 1:15 in there.  I was on my own the rest of the way.  My pace was about 7:30 all the way to mile 17.  The hill ~ 14-and 15 was a high 7.  I lost about 1:50 minutes in the porta poty at 17.  Had a strong pace down the canyon, High 7:20s and 7:30s.  Had to porta potty again at 20.  Lost at least 2:50.   Very depressed at this point, thought I wouldn't be able to get a fast enough BQ to assure entry.  Legs were feeling bad at this point but i was still holding 7:30s.  I calculated that I could still hit 3:22 - 3:23 if I could hold it so I kept digging deep.  I held it  to mile 24, finished 7:59 and 7:50 last two miles.

splits from garmin

1  7.09

2  7.13

3  7.13

4  7.08

5  7.13

6  7.17

7  7.13

8  7.22

9  7.36

10  7.24

11  7.27

12  7.25

13  7.30

14  8.40

15  7.48

16  7.30

17  7.50

18  9.24

19  7.33

20  10.20

21  7.30

22  7.34

23  7.29

24  7.37

25  7.59

26  7.50

27.43  3.13  garmin almost a quater mile off

A few other runners have said they swear by imodium.  I'm going to check it out and try it.  I would have run maybe 3:18:32 if I could have avoided the last two porta potty stops.  That would have given me a 3rd place finish and sub 3:19, which was my top goal.  I'll live with the 3:23, knowing I kind of ran at 3.18.32.  New BQ standards this year, need 3:25.  In 2018 the standard was 3:30 but you had to be 4:09 faster.  I think my 3.23.12 gets me in.

I was about 30 seconds faster than last year, which was a goal.

mtn bike to and from work. 30 miles total

to and from work

to and from work

to and from work

30 miles to and from

work

Liberty Park 8.35 ave

Liberty Park 8.39 ave

3 miles on the track8.51 ave pace

3 miles track

3 miles at the track 8:17 ave
:

to and from work

3 miles track

3 miles track  9.10 ave

3 miles track  9.27 ave

track 3 mile

track 8:05 pace, best I've felt running since ogden

3 miles track

30 miles cycle to and from

8.42 pace - track

Track 9 minute pace

Old Asics

13.26 miles, Capitol to the top of City Creek and back.

Dr H2O appointment

Parked in front of ledgends.  10 miles.

Old Asics

liberty park

9.21 pace, run to work

10 miles to work  8.57 pace

4 miles at the track

3 miles at the track

9:36 pace

10 miles to work

9.07 pace, out and back from home

liberty park  9.00 pace

AG 1 of 29 (50-54)

Men 51 of 405

Overall 67 of 853

1.  6.42

2.  6.58

3.  7.37  (took off shoe)

4.  7.01

5.  7.10

6.  7.03

7.  6.51

8.  7.07

9.  6.49

10.  7.10

11.  7.01

12.  6.59

13.  7.16

.1  6.55

3 miles at the track  8:45 ave pace

30 mile round trip bike

3 miles on the track, bike to and from work

cycle to and from work

track, ride to work

8:36 pace

track, ride 2 and from work

3 miles track

3 mi track

6 miles Liberty Park

4 miles track

track 3

3 miles track  8.35 pace

3 track

3 miles track

3 miles track

3 miles track

track

3 miles track

big rain on the ride home.  don't want to do this again.

6 miles Liberty Park 9:00 ave pace

l6 miles liberty park

6 miles liberty park

6 miles track  9.10 pace

52.35  6 miles 8:45 pace Liberty park

8:29 pace 50:54

liberty park  9:00 pace

verall Place	32/991
BIB	456
Category	Male 50-54
Gender	m
City	Salt Lake City
Province	UT
Country	USA
Gender Place	29/454
Category Place	1/39

9 miles Liberty Park 8:10 pace

8:08 pace Liberty Park

liberty park

liberty park

9 milrs liberty park

9 miles liberty park  8:36 pace

Liberty Park

Liberty park 8:39 ave

8.40 pace Liberty Park

10 miles 8.47 pace out and back from home

Libewrty Park 8:30 pace, last mile 7:50

8.52 ave

liberty park

liberty park

liberty park

10 Miles in Seattle

6 miles in Seattle

Liberty

out and back from home

Liberty

Liberty

Liberty

Behind the Capitol
 

liberty

Liberty

Liberty park

Ran to work

Liberty

Liberty

Capitol

to work

to work

run to work, park downtown

8:49 pace

9:22 pace, run t owork

8:36 pace out and back from home

8:42 pace behind Capitol

8.48 ave out and back from home