Speed only kills if you don't have it!

Mona 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: 168.05
Saucony Type A Lifetime Miles: 66.60
Saucony Kinvara 8 Green Lifetime Miles: 131.90
Hoka Speedgoat 3 Lifetime Miles: 444.95
Nike Zoom Fly (Black) Lifetime Miles: 236.85
Saucony Endorphin Pro Lifetime Miles: 59.50
Saucony Endorphin Shift Lifetime Miles: 235.50
Saucony Triumph 18 Gray Lifetime Miles: 131.20
Nike ZoomX Invincible FK 2 Lifetime Miles: 113.25
Altra Rivera 2 Black Lifetime Miles: 31.62
Nike Zoom Alphafly Lifetime Miles: 35.10
Under Armour Infinite Pro Lifetime Miles: 35.10
Nike Infinity React 4 Lifetime Miles: 47.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
34.400.005.100.000.0039.50
Brooks Cascadia 7 Miles: 15.40Saucony Ride 5 Miles: 4.00Asics Nimbus 14 Miles: 5.10Saucony Type A Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.002.000.000.0010.50

Did a 7 mile run with 14 x 1 minute Fartleks.  We went from Monarch out to the Cove Pond and back.  I made Stockton run with me.  It was a good run and felt good to push a little, all I ever do is base, so a little speed felt great.  7:09 ave.

Ran with Allison and my semi- retarded black lab today when I got home.   Allie did 8 1 minute Fartleks.  It her her and she wasn't used to it, but she rand well.  10:03 ave for 3.5 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.900.000.000.000.008.90

Ran up Yellow Fork with the kids.  Trails runs are tough, especially when you are already tired and have not run one in a while.  Fun run today though.  We had more people make it to Look Out Ridge then ever before, including 2 freshmen and an 8th grader!  Came down the Snake Trail today, which is always way fun to run down.  Nice morning and a tough run.  8.9 miles in 9:30 ave.

Bike ride with Allie up to the Mouth of Yellow Fork and back, 11.5 miles.

Brooks Cascadia 7 Miles: 8.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy run with Greg this morning up to the private road and back from Monarch.  7:40 pace

JP showed up today to run with the kids, they always think it is cool when a college runner comes back to run with them.

Saucony Ride 5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Ran the Dimple Dell Gully loop today.  Started out with Greg in the back and caught Lucy on the big hill and finished with her.  50:06 for the 6.5 mile loop.  Fun run!

Brooks Cascadia 7 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

Easy run this morn with Greg.  23:47

2 easy miles at 10:00 pace with Allie.

Asics Nimbus 14 Miles: 5.10
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Race: Mona 5k (3.14 Miles) 00:17:52, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.400.003.100.000.004.50

I was asked to help with the local race in the town where I grew up.  My friend's dad is the race director.  We came down to Mona last night and stayed with my parents.  I set up the chute, clock, and timing system before the race and had enough time to get a 1 mile warm up in.  Jake Morgan was the only real competition.  He was a :47 high kid in the 400m last year in high school and supposedly ran at Weber.  I didn't know if he was in decent shape or not?  He won that race the last 3 years, including beating me last year. 

We took off at around a 5:20 pace.  The course climbs in the last couple miles, so the first mile is the fastest.  We ran together and he kept pulling ahead and then I would catch him on a turn.  This went on until 2 miles where he gapped me by about 6 or 7 seconds.  He looked comfortable, but about 2.5 miles I surged on a flat before we hit the last uphill and he came back to me.  I knew I had to make a move, because there was no way I could out kick him in a 200 meter sprint to the finish.  I realized that he wasn't in as good of shape as I thought when he was coming back to me.  I surged passed him and he dropped back.  I hit the hill hard and kept pulling away.  He ended up about 40 seconds back at the end and totally dropped bad.  First win in 4 years!  Even if it was a little local race I will take it.  17:52 was my final time.  I cooled down and watched my little brother take 4th, and my wife finish with a good time for her.  Jaren ran the kids mile and took 2nd in her age.  Between the 3 of us we came away with $45 in prize money, not bad for a little fun run. 

Saucony Type A Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
34.400.005.100.000.0039.50
Brooks Cascadia 7 Miles: 15.40Saucony Ride 5 Miles: 4.00Asics Nimbus 14 Miles: 5.10Saucony Type A Miles: 4.50
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