"A Hefty Hunk Of Steamin Junk"

Speedy Spaniard 10K

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

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: 83.92 Year: 759.84
Nimbus 22 Blue Lifetime Miles: 189.75
Nimbus 22 Grey & Black Lifetime Miles: 156.40
Nimbus 22 Red 7 Black Lifetime Miles: 182.45
GT2009 Lifetime Miles: 205.44
Nimbus 23 Blue/Grey Lifetime Miles: 190.09
Nimbus 22 Blue Lifetime Miles: 116.57
Asic 2000-8 Blue Lifetime Miles: 7.25
Nimbus 22 Grey Light Show Lifetime Miles: 41.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
29.8813.190.000.003.5046.57
Kayano 16 Red Miles: 46.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.002.008.10

I ran the old blue mailbox route this morning via canal road but exended up the little hill, my legs were still tired like on Saturday but not as bad... I just took it easy for the most part I don't want to over do it, my average pace was 8:38 with the total time at 44:29, I ran 5 miles on my own and then my step-daughter wanted to go a mile so I tagged along with her. I was really proud of her she did a good job for not being in shape. After the run I jumped on the elliptical for 20 minutes with no resistance and the RPM between 90 and 95 and then I finished up with some strength training on my upper body and then some push-ups.

See ya tomorrow

Kayano 16 Red Miles: 8.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.053.050.000.000.008.10

I ran out to Mini GU corner out and back, I did some 800 meter repeats with 800 meter easy or at least they were at faster pace sub 7:15's on those but the mile repeats were 8:08, 7:54, 8:08, average pace for the 6 miles was 8:19 for a total time of 50:14. After I returned to the house my son Ethan wanted to go a few miles so we headed out to the old barn and back and he was pretty darn good and on the way back with about .40 to go he just took off and I couldn't catch him, the little rascal! He wants to start running so this was a good start for him, 2 miles total, he had to be sub 7:00 pace on that last little bit...

See ya tomorrow.

Kayano 16 Red Miles: 8.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.102.000.000.000.007.10

I ran the haunted house route this morning with some pretty good hills in there, I ran slow up the hills but then cruised on the way back to the house. Pace going up was 9:29, 9:36, then on the way down I just let my legs go and those splits went like this, 7:36, 7:33 more flat than downhill on this one. My average pace for the 4 miles was 8:33 total time at 34:57, after that run my son Ethan wanted to go out and he wanted to go a little farther today so we went out past the stake center and did a 3 mile run with the pace pretty slow, average pace was 9:30 on that little diddy. I am really proud of Ethan he is really liking running and he is fast,  I am having to really hold him back so he doesn't over do it I'm pretty sure he could consistantly average under a 7 minute mile with no problem if I would let him but I want him to take it slow. I finished up with 20 minutes upper body weights and then some push-ups, no elliptical today maybe tomorrow.

Kayano 16 Red Miles: 7.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.102.000.000.001.508.60

I ran out towards Mini GU corner but stopped a half mile short and then back to the house, I ran a couple sub 8 minute miles, 7:56 and 7:46, and then when I got back to the house my son Ethan was waiting so I ran a couple miles with him for a cool down, out to the old Barn and back. Average pace for the first 5 miles was 8:17 with a total time of 41:59, and then the cool down miles with Ethan were 9:56 and 9:11 for a total of 9:35 average, total time at 19:41. After the run we stretched for a few minutes and then I jumped on the elliptical for 15 minutes with the pace moderate, I'm pretty happy with todays workout I think it went well. I played 18 holes at Hobble Creek with my dad yesterday and I shot a 69, best so far this year I Eagled the last hole to do it, the 18th hole is a par 5 so I hit to about 20 feet and sank the putt, it was pretty fun.

Fiesta Day's Rodeo tonight, Yee Haa ride Em Cowboy!!!!

See ya tomorrow.

Kayano 16 Red Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.000.002.10

I took it real easy today as I am running the Speedy Spaniard 10K tomorrow morning so I juts ran a couple miles with my son Ethan. The pace was nice and easy, 9:30 average with a total time of 19:36, about half way through the run we had a dog following us and we couldn't get rid of him and then he jumped into the canal and he was stuck so then we had to help him out, the stupid thing, so we finally was able to get him out and then finish our run. On the way back my friend was coming along canal road in his truck and asked if we had seen a stray dog and we told him the story and then we guided him to his dog. So all is well. For the race tomorrow I don't think I be able to PR like I did a few years ago but I just want to get the legs going and then keep them going and see what happens. I finished up with some strength training on my upper body and then some push-ups.

Kayano 16 Red Miles: 2.10
Comments(1)
Race: Speedy Spaniard 10K (6.1 Miles) 00:46:04, Place overall: 57, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.436.140.000.000.0012.57

I ran the speedy spaniard 10k this morning, it staretd by running from my brothers house to the starting line which is just over 3 miles at a real easy pace and then I picked up my packet and got ready to go. 

Here are my splits for the race;

1. 7:52 pretty much uphill and my breathing was way hard.

2.  7:10 downhill

3. 7:09 downhill and flat, pretty good mile.

4. 7:26 gradual downhill but I had a side stich on this one, lost it a little bit.

5. 7:38 legs getting tired and losing concentration.

6. 7:41 I kind of gave up a little here, when I should have been pushing Hard...

.14 7:25 recovered a little bit here...

I was really disappointed in those last 2 miles I didn't push through those like I should have, If I could have ran those under the 7:30 mark I would have been sub 46 minutes by a long ways but I didn't do it! After the race we ran back to my brothers house which was 3.24 miles for a nice easy cool down, I feel like it was a good effort today even though I don't have the fitness level that I would like. I was 3 minutes slower than I was 3 years ago and I think that is because of the lack of fitness but I think I'm on the right track. I didn't sleep real well last night so that may have been why I lost it towards the end, but when you have 3 High schoolers in your house it makes it hard to get to sleep at night, I think its time for a nap.

See ya Monday.



Kayano 16 Red Miles: 12.57
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
29.8813.190.000.003.5046.57
Kayano 16 Red Miles: 46.57
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