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St. George Half Marathon

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2012201320142015
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Location:

Lehi,UT,United States

Member Since:

Dec 03, 2012

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

PRs

Aided

  • 5k - 14:58 (Big Cottonwood 5k 2013)
  • 10k - 32:14 (Deseret News 10k 2013)
  • Half - 1:09:07 (AF Canyon Half 2013)
  • Marathon - 2:25:22 (St. George Marathon 2013)

Unaided

  • 400m - 48s
  • 800m - 1:52.1s
  • 5k - 15:59 (Solo Track Race 2013)
  • 4M - 20:06 (Earn your turkey race 2013)
  • Half - 1:14:11 (St. George Half 2013)

Long-Term Running Goals:

Find my limits

Personal:

Married to Ashley and we have 6 children.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Universe Lifetime Miles: 118.80
Bare Foot Lifetime Miles: 8.80
Minimus Green Lifetime Miles: 67.80
Hoka Lifetime Miles: 521.60
Type A6 Lifetime Miles: 98.00
Lunar Racer 3 Lifetime Miles: 247.30
Kinvara 4 - Blue Lifetime Miles: 344.90
Provision 2 - Green Lifetime Miles: 426.15
NB 1400v2 Lifetime Miles: 130.00
Hoka Contact 2 Lifetime Miles: 243.46
Asics Clod Hoppers Lifetime Miles: 157.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
241.656.5030.306.00284.45
Altra Instinct Miles: 105.40Kinvara 2 Miles: 152.00
Night Sleep Time: 23.00Nap Time: 0.00Total Sleep Time: 23.00Weight: 152.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 frigid, snowy miles to kick off the new year. Met Matt, Jake, Brandon, Toni, Dan, and Chad in Lehi for a long run. Easy pace for the first 10 then a little faster (not much) for the last 10. A little slippery but not bad. 

Matt's wife left us a great breakfast to cap it all off. Good times. 

Altra Instinct Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very cold. 6 at the start. 0 at the end!

10 easy miles with Matt and Reed. Felt good. Long run didn't wear me down too much. Still struggling a little with the IT band.

Kinvara 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Treadmill miles. IT band didn't hurt a bit! most @ 1.0 incline.

Altra Instinct Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.101.000.000.0010.10

More treadmill. IT band didn't hurt during but it did start hurting after :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Wow! 

Met up with die hards Jake, Matt, Fritz, Scott, Andrea and Chad for a tempo run. 4 miles warm up. 7°. Official plan was to run a 10 mile tempo run. I knew I wouldn't be able to hang for 10 so I decided to play it by ear. Here's what happened.

5:22, 5:30, 5:45
Ouch! Circle back for 0.5
5:25, 5:30
Whew. Looking like a 3-2-1 day. Circle back for 0.5.
5:20
"Ok. That's a wrap. Good enough for one day." -Mike
"Hey, you're good for one more, right?" -Jake
"uh, of course!...(after some rest)" -Mike
Circle back for 0.5.
5:29

~3m cool down. 

I'm happy with the workout. <5:30 is still too fast for me to sustain...maybe someday! 

Breakfast at Jake and Andrea's. Thank you! 

Kinvara 2 Miles: 16.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 152.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.501.500.000.0015.00

10 treadmill miles. Threw in a little MP to keep from going insane. 

No IT band pain this morning.  

 

PM: 5 miles easy on the treadmill.  

Altra Instinct Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy, icy, chilly, lonely miles. Had another late night so I missed the group. Amazing how much more pleasant the outside miles are than the treadmill miles! IT band tightened up afterwards...the battle rages on.

Kinvara 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Flu

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.003.100.0015.60

40°, sunny, slight breeze. Perfect conditions. I wasn't quite over the flu but feeling better I decided to go out. Ended up running up the south side of Suncrest. 1761ft of elevation gain.

Averaged 7:30s for the uphill. 6:00s for the down. Middle section on the way down I threw in some faster miles: 5:39, 5:18, 4:58, :30 (15:56 for 5k). The only way you could get more AID than going down Suncrest would probably be a 3 mile high base jump. Felt great. 

 http://connect.garmin.com/activity/260437007

Kinvara 2 Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy miles on the TM. 

Altra Instinct Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Went to the Olympic Oval in Kearns with Matt, Scott, Toni. Met Jake, Andrea, Colin, Kevin and Kramer.

We decided to do 4 x 1M repeats with about 800m recovery. My splits: 5:11, 5:07, 5:13, 5:12. Jake, Kramer and Scott were about 4:50 ish. 4 mile warm up and about 2 cool down. Scott is back! Matt did a 4m tempo run as he had done mile repeats earlier in the week.

Felt good. The last one was tough. I was feeling Thursday's run a bit. It was super fun to be back on the track. It brought back some great memories. I hope to get a few more workouts like that in this winter!

Kinvara 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Easy miles with Matt and Toni. 0° when we started. -2° when we finished! I was dressed just about perfectly and was comfortable despite the cold. Legs felt a little heavy. Averaged 8 min pace. 

Altra Instinct Miles: 11.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Wimped out and went to the gym. 9 easy miles on the mill with 1 at a little faster pace.

Weights and foam roller after. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.202.000.000.008.20

Met Matt, Reed, Toni and Spencer for the early shift. 
It was 15 degrees. 15 degrees never felt so warm! It was great. I was a little overdressed but comfortable the whole way. 

3 easy, 2 at HMP (I hope) 5:35 (slightly down), 5:45 (back up). 3 easy.

Felt good.

Kinvara 2 Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

Easy miles with Matt. Cold again!

Altra Instinct Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy jog with Matt

Altra Instinct Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: St. George Half Marathon (13.1 Miles) 01:14:04, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.0013.100.0019.70

This was my first 1/2 with any real training behind it. It was a blast.

Did a 2 mile warm up with Scott, Matt, Toni, Brandon and Spencer. 

Started out trailing the lead pack. I found Karl Siebach and Zak James right at the start. They seemed to be running about the pace I was looking for so I latched on to them. First 3 miles were a steady 5:40 pace. Zak sped up a bit after 3 and I went with him, mile 4 was 5: 35. As the hills started rolling I backed off. Mile 5 was 5:45. Karl passed me up the first big hill. I passed Walter around this point. Next 2 were 6:06 and 5:57 up the hills. Karl gap'd me by about 30 meters. Downhill mile was 5:28. I was still feeling strong and was quite surprised I was still moving!

I caught Karl during the next mile: 9 and 10 were both 5:40 as we ran together. The next mile faded a little: 5:46. I was starting to feel the hamstrings. Otherwise I felt great. 2 miles to go, I decided to speed up a little and pass Karl. Body responded well to the pace so I held it. Last 2 miles: 5:30, 5:29. I felt great at the end. 

It was a good test of my fitness. I was probably in shape to go a bit faster as I had a lot left at the end. I was hoping for a 1:15 so I was very pleased with the time. 

It was awesome to have so many of the early morning group there. Hooked up with Scott and Spencer for a cool down. 

Then I went on a beautiful, sunny hike through the red rocks near Tuacahn. Clear blue skies and 60 degrees. Couldn't ask for a better conclusion for the trip.

                      

 

Kinvara 2 Miles: 19.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy recovery miles on the treadmill. 
Legs felt beat up at the start but much better towards the end.

Altra Instinct Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy miles with Matt and Spencer. 6 degrees. Stayed warm enough though. Legs feel great.

Kinvara 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

I had to work late last night and early this morning for a sales demo (lame) so I missed the group workout this morning. I headed to the gym for lunch.

The warm up felt good so I decided to throw down some speed. It went like this:

 

  • 4m warm up
  • 1m @ 12.5 (4:48) 
  • 1/4m @ 6 (2:30)
  • 1m @ 12.5: (4:48)
  • 1/4m @ 6 (2:30)
  • 1/2m @ 12.6 (2:22) 
  • 1/4m @ 6 (2:30)
  • 1/2m @ 13.5 (2:13)
  • 2.25m cool down 

I wanted to do 3x1 mile but it wasn't happening at that pace. Cut down to 2 halves. The last one was inspired by Scott and...it was hard.

 


Kinvara 2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 blissful easy miles in a balmy 25 degrees with Scott, Matt and Spencer. I've never been so happy to run in 25 degree weather.

Altra Instinct Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Down with disease. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.500.000.000.0022.50

Met Spencer at 11am for a long run. It was a pleasant 38°. Spencer dragged me all over northern Utah County. First 18 were great. Last 4 were rough, didn't bring anything to eat and I felt very depleted at the end. 

Spencer threw in the "mother", a really big hill at mile 21. Had I the energy I would have poked him in the eye. Good times. 

Kinvara 2 Miles: 22.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.100.008.10

Icy roads forced me to the treadmill. 3m warmup. 3.1m @ 11mph (5:27) with 0.5 incline. 2m cool down.

Felt off. I wanted to go further but the legs disagreed. 

Kinvara 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

More snow. More treadmill. Legs felt like crap at the start. Mile 7 flipped a magic switch and they felt great afterwards. 

Altra Instinct Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Body clock woke me up at 5am. 25 degrees, snowing, 2 inches of new snow, no wind. I didn't have (mentally) another TM run in me so I decided to brave the elements. It was beautiful; like running on a blanket the whole way. A little slippery but not bad.

 

PM: 6 miles on the TM at the gym. 1 a little faster just to break things up. 

Altra Instinct Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

Back to the gym and to the dreadmill. Warm up was a little sluggish. By 3 I was feeling better and by 4 I was feeling good.

4m warm up
2m @ 12mph 
1m @ 9mph
1m @ 12mph
2m cooldown

I would have loved to do 3 in a row but it wasn't happening. Maybe some day.

Kinvara 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
241.656.5030.306.00284.45
Altra Instinct Miles: 105.40Kinvara 2 Miles: 152.00
Night Sleep Time: 23.00Nap Time: 0.00Total Sleep Time: 23.00Weight: 152.00Calories: 0.00
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