Running on Empty

November 15, 2024

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

Location:

Riverton,UT,

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

PR Marathon

2:51:33 (St. George 2009)

~~3:01:00 (St. George 2008)~~

~~3:09:52 (St. George 2007)~~

~~3:24:48 (St. George 2006)~~

Short-Term Running Goals:

Improve training. Get serious, lose weight.

Improve speed.

Long-Term Running Goals:

Lifetime fitness, including running.

Personal:

Married with 4 kids. I live in Riverton and work as an attorney downtown in Salt Lake City.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Wed, Sep 23, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	5.00	0.00	5.00

One hour barbell strength class. Lifted pretty hard today, but it felt good.

Downhill run, -3% decline: 1 at 6:10, 2 at 6:00, 1 at 5:50 1 at 5:40.

As a side not, my youngest daughter loves to make and give cards. Here is her most recent card she left on my nightstand.

Front cover:

opened up to the inside:

Comments

From Kelli on Wed, Sep 23, 2009 at 11:10:25 from 71.219.96.151

You are so funny. Cute card.

Those paces are crazy, CrAzY.

From Britta on Wed, Sep 23, 2009 at 12:58:57 from 72.130.108.181

Cute card! Do you have somewhere you keep all her cards? Don't you love how excited kids are to make and give you something. Too cute!

From Cal on Wed, Sep 23, 2009 at 13:02:36 from 66.133.117.3

Nice run Paul.

(Is that a TM PR effort?)

From RivertonPaul on Wed, Sep 23, 2009 at 13:05:13 from 67.42.27.114

Cal,

At the -3% decline, that run kept me honest, but it was not a full-out effort for me, therefore I was able to drop the pace. I wish I could always run downhill.

From Burt on Wed, Sep 23, 2009 at 13:45:00 from 68.76.197.194

The green scribblings on the front appear to be reformed Egyptian.

From MarcE on Wed, Sep 23, 2009 at 22:56:27 from 24.155.140.8

Priceless!

From Smooth on Wed, Sep 23, 2009 at 23:09:24 from 97.117.81.161

TOO CUTE!!! :)

From Rhett on Wed, Sep 23, 2009 at 23:37:40 from 216.67.220.235

"At the -3% decline, that run kept me honest, but it was not a full-out effort for me, therefore I was able to drop the pace. I wish I could always run downhill."

Paul, for most of SGM you get too. I'm thinking you are going to set a massive PR a week from Sat. I love the card. How old is your little girl?

From Mike Warren on Thu, Sep 24, 2009 at 08:00:16 from 208.117.124.133

A famous artist in the making! How you feeling my friend? Ready to get that sub 3 out of the way?

From Teena on Thu, Sep 24, 2009 at 12:54:39 from 67.177.20.13

Very very very cute!!!

And Burt ... I'm pretty sure it's coptic ... I see Greek influence as well!

From Burt on Thu, Sep 24, 2009 at 12:56:33 from 68.76.197.194

Teena - do you have that Urim and Thummim I lent you still?

From Teena on Thu, Sep 24, 2009 at 13:00:14 from 67.177.20.13

It wouldn't work for me ... remember I am only a woman!!! :) HA!!!!

From DonGardinero on Thu, Sep 24, 2009 at 14:20:05 from 75.162.171.50

Very nice, Paul and cute card!!!

From fly on the Wall on Thu, Sep 24, 2009 at 16:47:34 from 168.179.215.132

Dad you are "so funny" and so fast!

What's the average gradient for the second half of Saint George? My rough guestimates are -2.5% to -2.75%. So not quite as steep as your -3%, but your pace was more than a minute faster than you need for a sub 3! Or put another way, you were at a 2:30 marathon pace!

So are you going to spill the beans on your race pacing goals or keep it top secret?

From Huans32 on Thu, Sep 24, 2009 at 16:53:24 from 138.64.2.76

Yea what is the goal pace? I am wondering too if Fly will be flying along side you also. You both are shooting for that sub 3.

From fly on the Wall on Thu, Sep 24, 2009 at 17:33:09 from 168.179.215.132

Since Paul is not around and we (meaning me) are suffering from taper madness, let’s plan his race for him.

From the guru: "Which gives you hope for around 2:45-2:50 marathon."

So I'm saying-

2:45 Wooooo Hooooo do the happy dance and grow a mullet.

2:50 Wooo Hooo do the happy dance and run Boston, starting in the 1st corral.

2:59 Woo Hoo sub 3!!

3:00:01 Wo Ho Fly tripped me :(

From RivertonPaul on Thu, Sep 24, 2009 at 17:38:33 from 67.42.27.114

I think sub 2:55 is attainable, and going for it may give me some cushion to blow up and still come in under 3:00. I am wondering if I can hit the sub 2:53 that the blog's predictor (http://www.asksasha.com/predictor.php) predicts for me, which is sort of scary because I have found it fairly accurate for some other races.

I'm should be glad, I suppose, I could still grow a mullet if I wanted to.

From fly on the Wall on Thu, Sep 24, 2009 at 17:48:54 from 168.179.215.132

Who knows what race day will bring but my money says you can go 2:53.

A couple years ago Andy's 2:53 would have gotten him in the first coral at Boston. Have you run Boston?

From Huans32 on Thu, Sep 24, 2009 at 18:07:58 from 138.64.2.76

Paul go with the guru. The guru knows these things. 2:53 2:53 2:53.:) I hope you get your sub 3. I can't wait to find you after the race and see how it all played out.:)

From RivertonPaul on Thu, Sep 24, 2009 at 18:26:02 from 67.42.27.114

Fly, according to the blog's course manager tool (http://fastrunningblog.com/course.php) the average decline for the last 13.1 miles is 2.75%. Very interesting.

From fly on the Wall on Thu, Sep 24, 2009 at 19:35:52 from 168.179.215.132

Using 2:58:00, the course tool assigns:

mile 17, -2.42% grade, 6:32 pace,

mile 18, -3.04% grade, 6.28 pace.

Using 2:30:00, the course tool assigns:

mile 17, 5:30,

mile 18, 5:27.

I think this suggests your average pace of 5:44 at -3% might be equivalent to about 5:46 at -2.75%.

For what ever that's worth. Gotta love taper madness.

From allie on Thu, Sep 24, 2009 at 20:05:44 from 67.177.43.41

go for the time that the predictor is predicting. it has been eerily accurate for me this year. sub-2:53 sounds right. you'll get it!

From Bill Mandler on Thu, Sep 24, 2009 at 21:41:06 from 24.119.13.42

Paul,

If you are going for a 2:53 or better maybe we can run together. I am trying for the low 2:50's.

From RivertonPaul on Fri, Sep 25, 2009 at 12:08:49 from 67.42.27.114

Rhett, my daughter who made the card is 9.

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