Long May You Run

Salt Lake City Track Club Winter Series 5K

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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
53.20
Lime Green Crocs Miles: 46.20White Crocs Miles: 7.00
Total Distance
6.00

6 miles behind the Capitol.  54:50  9:08 ave.  After 20 yesterday I felt surprisingly good.  What a beautiful day, got to wear sunglasses!  I probably could have gotten away with shorts but I knew I'd be running short and slowly.  5K next Saturday so I'm only going to log about 50 miles this week.  I want to have fresh legs and run well during the race.

Lime Green Crocs Miles: 6.00
Add Comment
Total Distance
4.65

4.65 miles 40:42  8:45 ave pace.  Glad to be home.  Tired, didn't feel like running at all but it's the only way to get home.

Lime Green Crocs Miles: 4.65
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Total Distance
9.80

5.15 am miles 48:39  9:27 pace

4.65 pm miles 41:51  9:00 pace

Keeping on the low mileage plan this week. 

Lime Green Crocs Miles: 9.80
Comments(1)
Total Distance
9.80

5.15 am miles 

4.65 pm miles 39:58  8:36 ave 

Lime Green Crocs Miles: 9.80
Add Comment
Total Distance
11.30

5.65 am miles 48:59 8:40 ave pace, no pants today, yipee!

5.65 pm miles  48:41  8:37 ave pace.

Stopped by the track and ran 2 x 200 and 1 x 400 at a 6 minute per mile pace.  I wanted to feel some fast pace so I would know what i'm in for on Saturday.  My legs felt better than they have felt in a long time, should be race ready.  We'll see.  

Lime Green Crocs Miles: 11.30
Comments(1)
Total Distance
4.65

4.65 am miles slow and easy  43:51  9:26 ave.

I'm a little worried I didn't have the fire in my legs like I did yesterday.  I only ran .75 miles hard and fast yesterday, I hope I didn't drain too much juice.  Need it for tomorrow. 

Lime Green Crocs Miles: 4.65
Comments(2)
Race: Salt Lake City Track Club Winter Series 5K (3.1 Miles) 00:20:00, Place in age division: 5
Total Distance
7.00

The goal was sub 20.  As usual, the running gods keep messing with me in order to keep me motivated.  I knew i was going to be close but I didn't get the extra second that was lost somewhere on the course.  According to my watch i was 20:00.10.  I didn't write up my report yesterday because I was hoping that the official time would have me at 19:59.  My watch time is always the exact same time as the official time, but I held out hope anyway.  

First mile 6:18.  This was perfect, I could not have asked for a better 1st mile, this is exactly what I wanted.  A 6:25 pace was my measuring stick.  I felt really good after this first mile, I felt like I could maintain this pace the rest of the way, maybe even pick up a few seconds.

When I got to the turnaround I was at 3:32, which still close to a 6:25 pace (only two seconds off).  I felt like I was speeding up the 2nd half of the 2nd mile because I was slightly closing the gap on the people in front of me, plus it felt a tad faster.  2nd mile was 6:28.  One of my age group competitors was was about 20 feet ahead of me the whole time, of course I was trying to catch him.  This was unusual because he is always at least a minute faster than I am.  I was encoraged because he was not gaping me, in fact, I gained a several feet on him during this mile.

 3rd mile, I know I only have about a 5 second buffer for my sub 20 so I'm giving it all I've got.  I'm still gaining on my competitor, he's maybe 15 feet ahead of me with about a half mile to go, I'm hanging on with everything I've got.  I think I'm slowing a little bit because I'm passed by two other runners.  This is discouraging but at this point I'm trying to hang on to my sub 20 and my AG competitor is beginning to gap me.  I hit the mile marker, 6:33.  My 5 second buffer is gone and now it's a 10th of a mile race with the clock to get back under 20.  It's a tie, I finish in 20:00.

This is a course PR for me so I have that to be happy about.  Looking forward to the 10K and trying to pick off one of my AG competitors.  I love this series for that reason.  You become familiar with your competitors and it's fun to race against them.  I love racing, competing and getting beat more often than I win.  It keeps me training hard and coming back for more.  A top three finish and a ribbon does not look likely this year but I'm sure as heck going to try! 

 

 

 

 

White Crocs Miles: 7.00
Comments(3)
Total Distance
53.20
Lime Green Crocs Miles: 46.20White Crocs Miles: 7.00
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