Once a Marine, Always a Marine

1st Dam Run 10K

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20122013
15% off for Fast Running Blog members at St. George Running Center!

Location:

Providence,UT,

Member Since:

Nov 15, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

 Under 50:

Marathon PR - 2:40:32

Half Mara PR - 1:10:17 

Over 50:

Marathon: 3:20

Half Mara - 1:28 

Races in 2012:

Mar 17 - Shamrock Shuffle  5K 21:40 3rdAG

Apr 21 - SLC HM  1:32:43 3rdAG

Jun 9 - UVM HM 1:33:27 1stAG

Jun 18 - Wasatch Back Relay (#7)

Jul 4 - Freedom Run 15K 1:03:10 1stAG

Jul 24 - DesNews 10K 41:00 4thAG

Jul 28 - Timp HM 1:28:53 1stAG

Aug 25 - TOU HM 1:34:14 1stAG

Sep 15 - TOU Full 3:56:05 Pacer for 3:55 group

Oct 6 - SGM 3:34:04 4thAG

Oct 13 - Pink HM 1:39:30 Pacer for 1:40 group

Nov 3 - 1st Dam Run 10K 43:44 1stAG

Nov 10 - Ragnar LV (#3)         

Nov 17 - Turkey Trot 10K 45:05 1stAG

Nov 22 - Hurricane Hustle 5K 21:40 

Dec 8 - Reindeer Run 8K 34:18 1stAG

 

Short-Term Running Goals:

Place in AG (60-64), lower St. George Marathon time to 3:15 (3:20 in 2011) 

Long-Term Running Goals:

Keep on running, stay injury-free. Want to run Boston again when I'm 80 (then maybe I'll place in my AG :) )

Personal:

Married, 7 grandchildren. Used to run for the Marine Corp XC team (many years ago). Currently assistant XC coach at Mt. Crest High School in Hyrum, UT

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adrenaline GTS Lifetime Miles: 466.60
Asics Gel Hyper Speed Lifetime Miles: 70.98
Altra Provision Lifetime Miles: 241.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
63.000.0035.002.000.000.009.30100.00
Asics Gel Hyper Speed Miles: 30.50Adrenaline GTS Miles: 48.00Altra Provision Miles: 2.00
Weight: 165.00
Race: 1st Dam Run 10K (6.2 Miles) 00:43:44, Place overall: 22, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.006.200.000.000.000.006.20

Beautiful day for a run, although a bit cold. Still recovering from ankle sprain in left foot. 

Asics Gel Hyper Speed Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.002.000.000.000.006.00

Home out and back, very hilly. Left foot still a little sore. 

Two miles of hill repeats 

Adrenaline GTS Miles: 4.00Altra Provision Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Sunny, 60. Ran easy. Very hilly. Down Sherwood, up Center. Last mile 9.5% grade. Avg 8:30. Left foot still a little sore from my sprain. 

Adrenaline GTS Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Adrenaline GTS Miles: 5.00
Weight: 0.00
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Race: LV Ragnar Runner #2 (19.5 Miles) 02:29:41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.0019.500.000.000.000.0019.50

LV Ragnar (Runner 2). Cold and very windy--in fact, it was snowing at the start. This was my 3rd LV Ragnar, 10th overall. First leg (9:55am) was 4.8 miles, and I averaged a 6:19 (downhill, of course). Last .8 was 6:08. Wore my Asics Gel racing flats. Second leg (5:55pm) was 4.7, uphill (570ft elevation gain), dead into a strong headwind. Not as fast as leg one, for sure, but I passed 41 runners (a number were going really slow the last mile). By the time I ran my third leg (4:25am), the wind had finally died down. It was a 7-mile leg, nothing to really write home about, but my calves were a bit sore from constant use of my racing flats. My 4th leg (7:32am and yes, I ran 4 legs as we had a runner that had to get home for her son's soccer game) wasn't long--just 3 miles--but my calves were burning. Took all I had to squeak out a 7:00 final mile. 

 Had a great time. It's the same team I always run with, so we know each other pretty well. As far as my calf muscles go, I'm not unhappy. Up until about six months ago, I've worn Brooks Beasts for about seven years. I switched to the Adrenaline GTS, with a lower heel drop, and now race in minimalist shoes (including Altras on shorter races). They seem to be working great, and I'm getting more adjusted to them all the time.  

Weight: 165.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Easy recovery run from LV Ragnar

Adrenaline GTS Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Adrenaline GTS Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Easy familiarization run prior to Hurricane Hustle 5K next week.

Adrenaline GTS Miles: 3.00
Weight: 0.00
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Race: Smithfield Turkey Trot 10K (6.2 Miles) 00:45:05, Place overall: 18, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.006.200.000.000.006.209.20

AM - Turned out to be a nice day for a run--no wind, slightly overcast, about 41*. Only thing I didn't care for was the 300' climb from mile 2 to mile 4. It's not a lot, but it's steady, and you can feel it. Well, at least I can feel it. It was the slowest 10K for me this year, and I attribute that to either (a) It was just a week after racing 4 legs at Ragnar LV, (b) It was uphill for the middle miles, or (c) I'm getting older. Not really sure which I want it to be. Kinda hope it's (a), but I'm afraid it's (c). Thank heavens for age groups

 

PM - 3 mile easy run with the running store group as they tried vendor-supplied Pearl Izumi's  

 

Asics Gel Hyper Speed Miles: 9.20
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Easy, but very hill, run. 

Adrenaline GTS Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Last mile = 10% grade.

Asics Gel Hyper Speed Miles: 6.00
Weight: 0.00
Comments(6)
Race: Hurricane Hustle (3.1 Miles) 00:21:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.003.100.000.000.003.103.10

A little cold this morning, but a beautiful day for a run. Sunny and no wind, and temps to keep you cool during the race. This was a charity race put on to raise funds for Hurricane Sandy victims, and the emphasis on the race was having fun. There were no AG awards, which was ok with me. Besides, I really don't like 5K's. I never train for them, and they hurt. At least, they hurt me if I try and run them really fast. But, they're good for you (so I keep telling myself). They had drawings at the end, but I managed to keep my streak alive of never winning anything at a race drawing. Bottom line--I had fun, and it was a great way to start Thanksgiving day. Now I can carbo-load the rest of the day. 

Asics Gel Hyper Speed Miles: 3.10
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Cold (28o) but sunny morning, no wind (even out of Logan Canyon). About 8 of us for a group run. Ran an 8:30 pace. Took gloves off about mile 4. 

Adrenaline GTS Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Easy miles with hills. 

8:15 pace 

Sunny, 52 

Asics Gel Hyper Speed Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Easy run. From Runners North to Merlin Olson Park and back

49*, Sunny

8:10 pace 

Adrenaline GTS Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today--upset stomach. Too bad, because it was a gorgeous day for a run. 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Easy progression run - 8:00, 7:50, 7:40, 7:35, 7:30

Started at Runners North. 49*, partly cloudy 

Adrenaline GTS Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
63.000.0035.002.000.000.009.30100.00
Asics Gel Hyper Speed Miles: 30.50Adrenaline GTS Miles: 48.00Altra Provision Miles: 2.00
Weight: 165.00
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