"I don't really need a duck"

Riverton 1/2 Marathon

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Location:

Riverton,UT,

Member Since:

Aug 19, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K PR 17:03 (2002)

10K PR (aided) Provo River 10k Uneventful10/05/2013 - 35:23

2013 Provo River Half (Time Trial) - 1:17:55 (PR)

2010 Citrus Heritage 10k - 37:42

2013 Fit For Life Half Marathon (Boise, ID)  - 1:20:40 (unaided PR)

2013 SOJO Marathon - 2:54:39 (PR)

2011 Fleet Feet Turkey Trot 5k - 17:56 (recent PR)

Short-Term Running Goals:

Get comfortable at 5:50 mile pace. 

2013 Race Schedule

Riverton Half Marathon - March 23th

Ogden Marathon - May 18th

Riverton 10k - July 4th

Fit For Life Half Marathon - Boise, ID - July 13th

SOJO Marathon - South Jordan - October 19th

Long-Term Running Goals:

Have a marathon time in the 2:30's

Personal:

Perhaps the skinniest healthy runner you will meet.  I am 6'-1" and 123lbs.  It doesn't matter if I run or not it is just how I am built. 

I am 38, married (Aubrey) and have two boys Steffin (9) & Alex (6)

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrel Road Glove 2 Lifetime Miles: 620.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
188.650.0017.450.00206.10
Vibram Five Finger KSO Miles: 144.05Vibram Five Finger KSO #2 Miles: 62.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:53 pace - 1:34:38

 

Vibram Five Finger KSO Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:25 pace - 1:29:02

What a beautiful night.  A little bit of wind from the south but nothing to crazy. 

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12.0 miles @ 7:46 pace - 1:33:11

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:39 pace - 1:31:52

One more day to go.

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

12.05 miles @ 7:04 pace - 1:25:08

I love 50 degree weather.  There was a little wind  but nothing major.  76.35 miles for the week - A new personal high.

Vibram Five Finger KSO Miles: 12.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12.0 miles @ 7:40 pace - 1:32:04

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:34 pace - 1:31:01

Vibram Five Finger KSO Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:23 pace - 1:28:44

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:14 pace - 1:26:55

I officially wore through the bottoms of my Vibrams (I even go holes in my socks).  I am going to duck-tape patch for 3 days until I can get a new pair on Friday.  Just about got a 1000 miles on them (not bad for 99% road running).

Vibram Five Finger KSO Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:13 pace - 1:26:35

My duct tape patches did the trick.  I just need to make them last until Friday.

Vibram Five Finger KSO Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sleep got the better of me tonight.  The body felt fine but I needed sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:03 pace - 1:24:35

I have a hard time classifying these types of runs.  I didn't feel like I was necessarily pushing the pace at all but I did have several relatively fast miles.  It has been a fast week.

Splits: 7:09, 7:15, 7:11, 7:17, 7:29, 6:58, 6:53, 6:40, 6:52, 7:05, 6:52, 6:52

You can sure tell what is uphill and what is downhill.

 

Vibram Five Finger KSO Miles: 12.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles @ 7:13 pace - 50:30

Vibram Five Finger KSO #2 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My left foot was bothering me so I took the day off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sleep got me again.  The battle of running at night wages on.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles @ 7:06 pace - 1:25:15

Nervously excited for the Riverton Half this Saturday.

Vibram Five Finger KSO #2 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nose cold and right leg bothering me. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.350.004.35

4.35 miles @ 6:14 pace - 27:04

Just a small test run for Saturday.  Felt pretty ok.  I will be really happy with anything below 6:30 pace.  Shall be fun.

Vibram Five Finger KSO #2 Miles: 4.35
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Race: Riverton 1/2 Marathon (13.1 Miles) 01:23:52, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

I really didn’t know how this race was going to sort out for me.  Nearly all of my miles over the winter have been easy miles with only a few in the 6 minute range, however my easy run pace has moved closer to a low 7 minute pace over the last few weeks (maybe my increased mileage was actually starting to pay dividends).  My goal time for this race was 1:25:00, anything lower was gravy. 

I got up at 6:00 am and had a banana, a yogurt and a clementine for breakfast and got in a couple visits to the toilet.  Over the next couple hours I took it easy on the couch (even dozed off for a few) and watched cartoons with the boys (Thomas and the Cat in the Hat).  At 8:00 am I got all my affairs together and got out the door by twenty after.  The start of the race was only a few minutes from my home and I got there with plenty of time to spare.   As has been well documented for this race the cold was expected but the south wind was most certainly unwelcome.  Clothing wise I went with a tech-t (pinned number to tech-t in anticipation of pulling the jacket somewhere near the end), arm sleeves and light jacket on top and compression shorts on bottom.  I also wore a beanie and gloves.   I did a few warm up jaunts and headed to the start line.  At the start line I met up with Rachel (RAD), Walter and Scott Ensign.  Scott and I determined that we had similar goal paces and decided to trade off taking on the wind (not like I provide the biggest of wind barriers).  The plan was set and it was time to race.

Mile 1 – 6:02 – As is typical I always get a faster than expected run out for the first mile (especially with a nice tailwind helping out).  I gapped Scott by about 30 seconds in the first half mile but once I settled my pace down we linked up at around the mile marker.

Mile 2 – 6:11 – Still enjoying the tail wind

Mile 3 – 6:13 – First mile into the wind and Scott and I take turns pulling in the wind and we both do well planning our tangents.            

Mile 4 – 6:36 - Welcome to the first hill of the course a 75ft climb over a 0.4 mile distance.  Ironically the hill is called Tithing Pointe – you definitely give 10% of yourself on this one.  My legs certainly felt the hill but I am still feeling great.

Mile 5 – 6:32 – More wind and hill recovery.  Scott and I are still pulling strong.

Mile 6 – 6:15 – A quick downhill switch back and heading more east than south made this mile pretty fast.  Scott certainly knows how to let it fly on those downhills.

Mile 7 – 6:40 - More wind (will this ever end) and a net uphill mile with a 75ft climb over 0.3 miles at the end.  Scott let me know that I was going to lose him as we approached the hill.

Mile 8 – 6:48 – More wind with no one to help pull plus hill recovery made this mile slow.  I am definitely getting tired at this point.

Mile 9 – 7:04 – This was my maintenance mile.  I took off my jacket and tied it around my waist, took off my gloves and stuck them in my shorts and started to take down was GU I could (it is really hard to swallow when you are breathing hard (I need to practice this more)).  I stopped at the water station to make certain to get some water down with my GU and headed off.  Scott passed me at the water station.

Mile 10 – 6:19 - Fueled up and out of the wind I quickly caught up with Scott and dropped him.  It was go time.

Mile 11 – 6:32 – The forecasted most daunting hill of the race became nearly no more than a speed bump (75ft climb over 0.2 miles).  Only 2 miles to go (nor more hill) and I am starting to put a good gap on my 6:30 pace virtual partner – I nearly evened out at mile 9)

Mile 12 – 6:21 - A little bit of hill recovery but I am still feeling great.

Mile 13 – 6:12 – A little bit of downhill (and some wind of course) and just riding it home.  Scott is about 40 seconds behind me but is holding strong.

0.02 – 9.6 sec – 6:29 (Garmin clocked this one short.) 

I am very encouraged by this race.  Last year I did the TOU half in 1:23:00 but the conditions were much more pleasant and the course is much tamer.  I definitely felt much stronger overall in this one.  My next race is the Ogden Marathon (my first full) and I really think I can get the 2:5x that I’m shooting for.  Thanks for running with me Scott and helping to share the wind (I really think it helped).  And yes, Kelli, the trophies are awesome (nice job).  I did a 3 miles cool down with Rachel after the race (nice conversation).

Vibram Five Finger KSO #2 Miles: 16.10
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12.0 miles @ 7:24  pace - 1:29:05

Cold recovery run - 8 weeks to go.

Vibram Five Finger KSO #2 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

4.35 miles @ 7:29 pace - 32:36

Still feeling Saturday so I figured I would just make it short and easy tonight.

Vibram Five Finger KSO #2 Miles: 4.35
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Family stuff - no running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles @ 7:25 pace - 46:27

Left at 11:30 pm - Night time nap almost became night time sleep.

Vibram Five Finger KSO #2 Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
188.650.0017.450.00206.10
Vibram Five Finger KSO Miles: 144.05Vibram Five Finger KSO #2 Miles: 62.05
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