Speed only kills if you don't have it!

JL Sorenson 5k

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Location:

Riverton,UT,

Member Since:

Jun 19, 2006

Gender:

Male

Goal Type:

Local Elite

Short-Term Running Goals:

 2022 Running Goals:

Stay fit and healthy.  Run a decent Boston and St. George marathon.

 

 

 

Long-Term Running Goals:

Keep fit and stay semi-competitive as long as I can.

 

Personal:

I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High. 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Type A Lifetime Miles: 66.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
44.150.004.101.750.0050.00
Asics 2140 Miles: 20.00Mizuno Wave Inspire 7 Miles: 13.90Saucony Mirage Miles: 8.50Saucony Type A Miles: 7.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Busy day at school with testing and meetings.  I got back at 5:30pm and went out for a run.  i sure didn't feel like running in 90 degree weather!  I toughed it out though and ran out to the Cove and back.  thank goodness there was a bathroom with water where I turned around.  Made it home and was pretty hot, even though I ran easy.  50:49 for the 7 miles

Asics 2140 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran down to Monarch and up the trail to the pond and back.  Then I added another two miles on Rosecrest.  It was really hot again, but I took a belt and some Heed with me today.  The last mile was still rough though.  Good thing I ran super slow, about 7:50pace.

Mizuno Wave Inspire 7 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.750.001.001.750.008.50

Progressive tempo workout today.  I was not looking forward to this run, even though it was cooler today finally.  I have been tired and I haven't really done any speedwork all year.  I did two 1 mile repeats, one half mile, and one 1/4 mile with less recovery after each repeat.   I did a loop around the Cove pond down 6400 W and Main to 5600 W and home on 13400 and 4800 W. I Ran over to the Cove pond via Leila instead of Roserest.  When I hit 3 miles I did a tempo mile.  The wind was whipping good on this one and I ran a 5:43.  Recovered for a mile about 7:50 pace, all of my recoveries were about that pace, and did another mile this time with a cross breeze 5:21.  Recovered for a half mile and ran a half mile in 2:38.  Recovered for a 1/4 mile and then did a 1/4 in 1:15.  Ran a mile home afterward.  7:10 pace for the run.  Felt ok in the speed, but had a hard time breathing through my mouth the entire run because I am still congested.  

Saucony Mirage Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Right hammy was very tight today.  I took both runs very easy to loosen up.

AM- Ran out Butterfield park and back.  I was crawling at first at 8:30 pace until I finally loosened up a bit.  7:42 pace for the 5 miles

PM- Ran this afternoon up on Rosecrest and up Emeline and back.  I was better this afternoon, but still pretty tight in the hammy.  It took a while to get loosened up again.  7:30 pace for the 5 miles

Asics 2140 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Ran an easy 4.5 miles from the Cove over to the Library and Rec Center.  No watch

Saucony Type A Miles: 4.50
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Race: JL Sorenson 5k (3.18 Miles) 00:17:35, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.900.003.100.000.0010.00

Picked up my number at the Rec Center and drove over to the Cove.  I warmed up for 3 miles before the race.  I saw a couple of guys at the start that looked fairly fast, but no one too fast.  My biggest weakness right now is the lack of tempos, races, and speedwork, so I don't have much speed.  Besides my right hammy is still way tight.  I would do better in a longer race I think.  I was supposed to run a 10k, but it was cancelled because they only had 20 people sign up.

A couple of guys took off right away, but I soon caught all but the Bingham kid.  He was about 10 seconds ahead of me after a mile and I wasn't gaining.  At first I thought he would come back to me, but he kept the same pace as me the whole race.  My splits were: 5:36, 5:40, and 5:35, last .18 was :43 seconds.  The Bingham kid finished about 8 seconds ahead.  I felt fine, just not enough speed to catch people yet.  It was good to get a race in today.  I need one more long run and then I will hit some fast tempos I hope in the next two weeks.  Not a bad showing for me since the last 5k was flatter and I ran it in over 19 min.

Ran back to get my truck after and went a longer way to get 4 miles.

Asics 2140 Miles: 3.00Mizuno Wave Inspire 7 Miles: 3.90Saucony Type A Miles: 3.10
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
44.150.004.101.750.0050.00
Asics 2140 Miles: 20.00Mizuno Wave Inspire 7 Miles: 13.90Saucony Mirage Miles: 8.50Saucony Type A Miles: 7.60
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