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Homestead Golden 15k

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Location:

Dallas,TX,USA

Member Since:

Feb 21, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 19:03 - Race 4 Recovery (2009)

10k - 42:23 - SLCTC Winter Series (2010)

10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)

1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)

Marathon - 2:54:47 - Top of Utah (2011)

Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)

R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014)

Short-Term Running Goals:

Get back in decent running form. Maybe enter a road race in 2017?

Long-Term Running Goals:

Run a 5k under 18:00

Personal:

Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon.  I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out.  Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Griffin Lifetime Miles: 770.29
Salomon Synapse Lifetime Miles: 108.75
Saucony Kinvara 6 Lifetime Miles: 194.25
Brown Crocs Lifetime Miles: 64.00
Bike Miles 2016 Lifetime Miles: 1074.50
TNF Hyper Track Guide #2 Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.450.009.560.0053.01
Saucony Guide 4 Miles: 21.92Saucony Tangent 4 Miles: 23.09Griffin Miles: 2.00Saucony Kinvara Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Some stretching and protein.  My shins are sore!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

AM

Took 100S to 600W, then on some very flat dirt roads and finished with the dinner time loop.  Took it easy since my shins and calves still feel a little blasted from Saturday.  Just a good morning to be out running.

 

8.40 in 1:05:07, avg. 7:40 per mile.

Saucony Guide 4 Miles: 8.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.270.000.000.008.27

AM

Calves and shins still a little sore, but better than yesterday.  Still taken it easy.  Ran 100S to 40 to 189 to 600W and finished on the Provo River trail.

8.27 in 1:02:48, av.g 7:35 per mile

 

PM

A little strength

Planks, side-planks, chituranga, fire hydrant, chair, sumo, running pose, and a few others


Saucony Tangent 4 Miles: 8.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.250.005.50

AM

Trying to workout different muscle groups and get some non-impact exercise, so opted for the bike this morning.  Will head out for a slow run this afternoon.

Stationary bike 30:00 minutes, avg. HR was 119.

 

11AM

Decided to go before lunch since it's supposed to get warm today....65 degrees!  Did a loop around Willow Creek and a little by the office.  Goal was to keep the pace very relaxed and then do a .25 pick-up at 5 miles. 

5.50 w/ .25 in 87 seconds @ mile 5.  Total run time was 43:00, avg. 7:49 per mile.

Saucony Guide 4 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM

Great workout today!  Ran Griffin on his loop, then went to the River trailhead for some drills.  I did 2 sets with the second set half the reps/distance of the first.  I mainly just want the legs popping, but not overly worked before this Saturday.  Ran easy up 100S and around the neighborhoods after.

2 with Griffin, no watch,

2 sets XC skier, ski hop, speed skater, carioca, butt-kicks, & power skips,

6 in 45:03, avg. 7:30 per mile.

 

PM

30 push-ups, core, 2 x 10 standing good mornings

Griffin Miles: 2.00Saucony Kinvara Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.020.000.000.008.02

AM

100S to 40 to 189, then thru the neighborhood.  Legs felt pretty sluggish, hopefully they'll wake up for tomorrow.

8.02 w/ 4 strides in the middle.  Run time was 1:00:50, avg. 7:35 per mile

Saucony Guide 4 Miles: 8.02
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Race: Homestead Golden 15k (9.31 Miles) 01:02:13, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.510.009.310.0014.82

AM

Decided to run a local race today.  They offer a 5k & 15k option and both have few big climbs and is around 6,000 ft elevation.  I was originally gonna do the 5k, but a long moderate-intensity pace sounded better than a short high-intensity pace, so I went with the 15k.  There was a smaller crowd than last year because you couldn't register until 3 weeks ago.  Here's how it went down:

Ran 1.47 warm-up with some strides an hour before the race.

Mile 1  6:21  The race starts with a .50 climb, then has a decent drop.  I tucked in behind the second lead group and surged ahead once we crested the hill.

Mile 2  6:19  Pretty decent downhill.  I held back because I knew hard terrain is coming up later.  At this point the 2 leaders are way out in front and I'm about 10 seconds off the back of a girl in Runner's Corner apparel and a younger track looking kid.

Mile 3  6:24  Hit a steep fast climb. then turn onto the main street in Midway, goin toward Memorial Hill.  About halfway thru the young kid stops and doubles over in the grass...I think to puke.  I ask if he's ok when I pass and he just waves and nods his head.  That's a wrap for him.

Mile 4  7:05  We turn onto the road to Memorial hill and climb the bottom half.  total gain was over 200 feet and breathing is labored.

Mile 5  6:42  Up the second half of Memorial hill and back down.  I'm slowly reeling in the Runner's Corner girl.  I hold back a little on the downhilll because there are more hills a few miles down the road.  Gain 112 ft  Drop 123ft

Mile 6  6:30  The last half down Memorial and into the neighborhood.  My legs are jello and the girl is still ahead.  She actually stopped to ask which way the course went and we were side by side, but she sprinted ahead and resumed our 10 second gap.

Mile 7  7:02  I'm feelin pretty wiped and so is the girl in front of me as the gap between us is staying the same.  This mile climbed 101 feet.

Mile 8  7:07  Flat and another big hill.  I just trying to hold it together!  Total vert was 171 feet.

Mile 9  6:52  This section is rolling and I have no kick in me, but breathing is settled down somewhat.  The girl is starting to pull away.  Gain 71ft Drop 80ft

Last .31 in 1:48 (5:50 pace)  I try to kick in a bit, but this is all I can muster.  Gain 16 ft Drop 47ft

Total vertical Gain 862ft  Drop 834ft 

Overall I'm happy with how it went.  No real speed work lately as I'm just trying to build general strength now, and my legs aren't full recovered from last Saturday, so this was perfect for today.  I also got $25 for being the 3rd place male which is always nice.

 Lacy ran the 5k and did pretty well.  She was still a little beat from last weekend, but said she felt strong towards the end.  We went to Park City about 2 hours after the race because she had an appointment, so I ran a 4 mile cool-down.  Now time to fire up the grill and enjoy a long weekend.....with a few more runs of course. : )

Saucony Tangent 4 Miles: 14.82
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.450.009.560.0053.01
Saucony Guide 4 Miles: 21.92Saucony Tangent 4 Miles: 23.09Griffin Miles: 2.00Saucony Kinvara Miles: 8.00
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