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Blacksmith fork canyon freedom run 15K

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Location:

Providence,UT,

Member Since:

Apr 18, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


no heart attack yet

 

 

Short-Term Running Goals:

turn 50 and have a colonoscopy done


Long-Term Running Goals:

avoid open heart surgery

Personal:

I am a 50 year old biochemistry professor at Utah State University in Logan.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Precision 9 Lifetime Miles: 255.80
Saucony Triumph 5 Lifetime Miles: 97.70
Vibram Five Finger Sprints Lifetime Miles: 242.26
Wave Rider 11 Lifetime Miles: 342.95
Mizuno Wave Ronin Lifetime Miles: 183.31
Brooks T5 Lifetime Miles: 107.40
NB 790 Pair 3 Lifetime Miles: 244.65
Hoka Bondi B Lifetime Miles: 758.08
Hyperspeed 3 Pair 3 Lifetime Miles: 74.03
Nike Free Plus Yellow Lifetime Miles: 70.60
Kinvara 2 Lifetime Miles: 53.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
181.059.4026.205.50222.15
Asics Speedstar Miles: 15.70Asics Gel Hyperspeed Miles: 36.80Nike Free Miles: 112.70NB 790 Pair 2 Miles: 40.25Brooks T4 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

USU east bench 5 easy with about 10 30 second strides

Asics Speedstar Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy with some strides

Asics Speedstar Miles: 4.00
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Race: Blacksmith fork canyon freedom run 15K (9.3 Miles) 00:57:05, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.009.300.0012.60

Blacksmith fork canyon freedom run 15K, always a fun race. The highlight was our pre-race blogger barbecue last night, with Nan and Aaron and family coming all the way from Colorado, Paul, Cody, Jon and their families, Joe (predog), Dave, Allie, and Ruth. The next morning Allie, Nan and I drove up the canyon for the race, my neighbor was supposed to give us a ride but apparently forgot, we were lucky to make it there on time. Paul, Dave and Ruth ran as well. Cody, Aaron and Jon were at the finish to cheer us in.
oh the race... I had aspirations to finally beat Keith Anderson in this race but he is too strong and fast for me on this course. He took off like a shot, going out at maybe a 5:40 pace, and I was too scared to follow. I thought maybe he would burn out and I could catch him but he is too tough, gapping me by a minute by the end. I did run a 28 second PR for this course which is fine, considering we had a mild head wind as well. Weather was perfect, nice and cool.
splits were 5:55, 6:02, 6:02, 6:05, 6:03, 6:13, 6:32 (big hill up towards Hyrum in here and in part of next mile), 6:27, 5:59, and 5:42 for 0.3 miles. technically I was second in age group, but Keith also won the men's masters so I got the 45-49 age group.
Only glitches in the race were (1) no traffic control crossing highway 165 in Hyrum where the speed limit is 45 mph for the cross traffic so that was dicey and (2)  millisecond chip timing didn't bother to show up at the finish or turn on their timing mat until after the first 6 runners had finished, so those runners didn't get official times, and wouldn't have even had their times recorded if they didn't make note of it themselves and ask to have their times recorded.
After the race we hung out for the awards and raffle, I actually won a backpack, yippee! Also took home a huge batch of extra bananas left over after the race. Nan's youngest daughter had a great time going back and forth to the refreshments table and gorging herself on oranges and bananas.
Had fun hosting Aaron, Nan and their cute kids on this trip. Great family, honored they would come for our race, and we enjoyed getting to know them.

Asics Gel Hyperspeed Miles: 12.60
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

9.4 miles 7:55 pace

Nike Free Miles: 9.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.700.008.70

5 x 1200 ranging from 4:19 to 4:33. tired.

Asics Gel Hyperspeed Miles: 8.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

sumac drive to river trail 7:46 pace

NB 790 Pair 2 Miles: 8.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.507.50

USU track

4 x 200 w/100 recoveries 39, 40, 38, 36 seconds
6 x 400 w/200 recoveries 81, 78, 81, 82, 80, 82 seconds
4 x 200 w/100 recoveries 40, 39, 41, 37 seconds

Asics Gel Hyperspeed Miles: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

first dam river trail easy

NB 790 Pair 2 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

TOU miles 14 to 22 7:41 average

Nike Free Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

sumac drive to single track slow

NB 790 Pair 2 Miles: 8.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

pathetic attempt to run one mile intervals in lower providence on the road with some hills. did not go well.

Nike Free Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

tony grove lake camping with kids, ran around the lake a couple times and a little more for 4.6. then we hiked to white pine lake and back, that is a good 8 miles of crosstraining. 

Nike Free Miles: 4.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

back from camping early afternoon, decided to try water running at USU, water was freezing cold, could only handle 30 minutes before I was frozen.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.404.400.000.008.80

sumac drive to single track 8'00 pace up, then came down at an average

6'14" pace with a nice tail wind.

Nike Free Miles: 8.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

miles 20 to 13 TOU. 7'48 pace.

Nike Free Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

first dam to spring hollow. first dam was the staging ground for the helicopter and hotshots fighting a fire up logan canyon. lots of excitement there.

I have strained an abdominal muscle or something and it is has been bothering me for several weeks now, I think it was from canoeing the bear river. running seems to aggravate it and I get a sharp continuous pain and it is not getting better. so I have abandoned the idea of running TOU this year. too much work and other things to do anyway. running is going to go on the back burner for awhile.

NB 790 Pair 2 Miles: 8.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

USU track 6 x 800 w/200 recoveries about 2:53-2:54 each.

 

Asics Gel Hyperspeed Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

easy

Asics Speedstar Miles: 6.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy with some strides

Nike Free Miles: 4.00
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Race: Deseret News 10K (6.2 Miles) 00:35:39, Place overall: 78, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.006.200.006.70

decided to give myself another yearly dose of painful blisters with 6 miles of downhill terror. didn't disappoint as I got some good ones. Maybe I shouldn't run this in worn out racing flats. or run it at all...

met Steve P at Liberty park and he kindly drove me and my friend Mark to the start.  warmed up a little. took off fast and probably ran too fast for the first two miles, then pretty strong for 3 miles, then got worn out. but I destroyed my old PR for this course, my watch time was 35:40, so am happy with that, even with my weak finish, though it will take weeks to recover from some very big and painful blisters on the balls of my feet. My feet felt like they were literally on fire for the first 1.5 miles of this obscene downhill. garmin splits were 5:19, 5:17, 5:50, 5:49, 5:45, 6:18, and 6:16 for 0.2. wish I could have held a stronger pace the last mile. oh well.

 I took off right after the race to go to the parade with the family.

happy pioneers day!




Brooks T4 Miles: 6.20
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

about 14.5 miles maybe at about a 7:55 pace

Nike Free Miles: 14.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.003.000.006.20

pathetic workout

Nike Free Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

first dam to spring hollow

NB 790 Pair 2 Miles: 8.60
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.705.000.000.007.70

5 miles of tempo at 6:41 pace which felt like 5K race pace for some reason.

Nike Free Miles: 7.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

pool. kicked 10 lengths in 8:30. then water ran about 38 minutes. tomorrow morning I am going to see if I have a long run in me. I am not sure I do.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20.000 miles 7:38 pace. ouch.

Nike Free Miles: 20.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
181.059.4026.205.50222.15
Asics Speedstar Miles: 15.70Asics Gel Hyperspeed Miles: 36.80Nike Free Miles: 112.70NB 790 Pair 2 Miles: 40.25Brooks T4 Miles: 6.20
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