"I don't really need a duck"

What a fanstastic simple event this was and many thanks to Jake and Andrea for putting this together.  My goal going into this was to get as close to 18 minutes as I could but figured that something in the teens was most likely.  The plan was to hang onto 5:48 pace (86sec 400's) for as long as I could.  Jake awarded me bib #1 since I was the tallest there (I guess I do resemble the number one the best) but I knew pretty well where the pecking order would fall.   This was only the second time that I had run a 5000 on the track (the last time being high school) and I think it showed in my pacing. 

I did a good mile warm-up with Andrea on the track and then got ready to get the show on the road.

Mile 1 - 5:41 : 78.52 - 400 (Oops a little fast better slow this down), 2:55 - 800 (missed pushing the 400 lap button - 87.5 quarters), 88.02 - 400 (Adam C decided he had had enogh of my "slow" pace and went to work)

Mile 2 - 5:52 : 2:53.98 - 800 (got to work on that lap button - 87 sec quarters), 88.6 - 400 (86's are definately not happening anymore but only 5.5 laps to go - Jake lapped me on this one), 89.47 - 400

Mile 3.1 - 6:43 - 6:06 pace : 91.4 - 400, 91.15 - 400 (a little faster - the end is near), 3:41 - 1000 (88.4 sec 400 average - Jake lapped me again (man is he fast!) )

All things considered I was quite pleased with this performance and I don't think I am to far off from a sub-18 5k, I just need to keep logging the miles.  I need to work making that 4th 1000 worth something - and perhaps not go out as fast.

Had some chocolate milk and a banana and proceeded on to 4 miles cool down around Sugarhouse Park full a great conversation.

10:50 pm - 7.25 miles @ 7:02 pace - 51:04.36

I really nice night run - The moon, a passed runner, the polygamists in the front yard, no pit-stops and nice temps (all least for another day).  I also broke in my new Garmin 210 (my 405 gave up the ghost but REI traded me straight up plus an extra $10).  The Garmin 210 is a much simpler device but it does all I really need it to do and I like it.

10:45 pm - 7.30 miles @ 7:16 pace - 53:10

Probably the last warm night for the next several weeks. There was a bit of a south wind.

10:50 pm - 10.20 miles @ 7:13 pace - 1:13:42

Test Loop #4.  I started off with my 4.35 mile loop easy for a warm up and then got crackin'. 

 My 400's were 88.68 (-21ft & 3 left turns), 90.20 (+27ft 1 left and 1 right turn), 88:53 (-9 ft +12ft right, left, left), 177.14 (+13ft left)  (-24ft right, left), 81.48 (356 meters +1ft left, right) - Finish time of 8:46.18 - 5:57.4 pace - (13) 90 deg turns.  I was slower this week than last week.  The temperature was colder (sleeves, jacket and beenie) and I haven't been geeting as much sleep as I should.

I finished off with my 4.35 mile loop cool down. 

Noon - 4.0 miles @ 7:03 pace - 28:12.49

A little cool but not bad.

10:50 pm - 14.40 miles @ 7:30 pace - 1:47:59

A rather nice taking it easy night run. 

10:41 pm - 7.25 miles @ 7:24 pace - 53:40

A perfect weather night run.

Noon - 4.0 miles @ 6:57 pace - 27:51

Minus the thorn in the bottom of my shoe that I had to stop for, all went well.

5:41 pm - 1.0 miles in 7:01

My wife was with the boys at the elementary school carnival so instead of driving to meet them I chose to run - in my levi's and crocs.

10:51 pm - 7.25 miles @ 7:25 pace - 53:51

A nice ending to a nice weather day.

Noon - 4.0 miles @ 7:05 pace - 28:22

11:21 pm - 4.95 miles @ 7:26 pace - 36:48

Got out late so I cut my run short.

This was a very interesting race to get ready for - not only was it and odd distance, but it started at 6:30 pm.  The course was more or less an out and back along the Jordan Parkway at 12300 south.  We arrived at the start at 5:45 pm, got my shirt, chatted with a few people, and did a mile warm-up.  While waiting at the start line for the start of the race I surmised my competition and concluded that it came down to me and Ryan Thierbach (a triathlete that was coming off of injury). 

Mile 1 - 5:52 - Ryan took it out fast and is leading me by a good 30-40 yards but everything is feeling good.

Mile 2 - 5:55 - I slowed a bit but so did Ryan to the point that I caught him during this mile and take the overall lead

Mile 3 - 5:59 - This included the 180 deg turn-around and time to see where everyone was at.

Mile 4 - 6:00 - Just cruising trying to stay strong.

Mile 5 (0.97 miles) - 5:46 (5:56 pace) - Finished with a nice kick and a strong pace for the win!

Ryan finished 1:24 behind me @ 30:58.6 and the Scouting Wolf finished third @ 32:00.5

My prize for first overall was a RIP trophy.

I think I am going to offer wheeling out all of Riverton’s courses, I just hate not knowing how accurate the course really is and what a time is really worth.   On a related side note I came across Jun this afternoon what wheeling out my 4 mile work course.  Apparently we work about a quarter mile apart.  I am excited to have a lunch running buddy.

7:15 am - 8.08 miles - 7:41 pace

I ran out to see the SoJo marathoner at around mile 8 and then headed back home.

11:23 pm - 8.48 miles @ 7:21 pace - 1:02:20

Felt much better than this morning.

Noon - 4.0 miles @ 6:37 pace - 26:28.73

Ran on my newly measured work loop - The legs felt great and the weather was fantastic (there was a little north wind)

400's - 104.98, 100.375, 100.375, 101.62, 100.88, 100.97, 99.98, 99.07, 100.13 (180 deg turn-around), 98.52, 96.93, 95.32, 95.65, 97.80, 100.85 (hill), 95.28,

10:48 pm - 7.25 miles @ 7:09 pace - 51:51.65

Other than having to rather smelly bouts with skunk spray (it just about made me vomit) this run felt good and went quite well. Fall temps are definately in full force.

10:51 pm - 7.25 miles @ 7:24 pace - 53:38.35

All was well other than having to stop a few times to constrain some rectilinear motion.

10:51 pm - 7.26 miles @ 7:02 pace - 51:04.83

I did my test loop in 8:38.15 which is faster than last time by 8 seconds but slower than my fastest by 8 seconds. I really need to work on getting more sleep on Monday and Tuesday nights, 6 hours just isn't enough.

10:54 pm - 7.25 miles @ 7:18 pace - 52:55.36

Noon - 3.0 miles @ 6:58 pace - 20:55.7

7:05.37, 6:57.47, 6;52.86 - I love having my measured course.  4 more planed for this evening.

9:40 pm - 4.35 miles @ 7:13 pace - 31:25.53

8:04 am - 14.0 miles @ 7:03 pace - 1:38:40

I tagged along with the Elite group of James, Jake, Andrea, Devra, Emily B, and May for their long run on the parkway.  I am working on my buildup to 72 miles per week by the end of the year and only had an easy 14 on the schedule for today.   I figured it would be more entertaining to at least run 7 mile with company at a nice pace than to go the full 14 alone (and the company was great - Jake and I chatted ourselves down to a 6:30 mile on accident for a bit).  After 7 miles out I turned it around and finished the remainder 7 on my own.  The weather was fantastic (Tech-T, arm sleeves and shorts) and everything is still feeling great.    On the way back I marked the last 5 mile markers for a guy at work that was planning hiking his boy scouts down the trail.

7:39, 7:19, 7:11, 7:03, 7:02, 6:52, 6:56, 6:37, 6:46, 6:50, 6:52, 7:04, 7:01, 7:26

11:45 am - Denver, Colorado - 8.0 miles @ 7:12 pace - 57:39

I had a quick work trip to Denver today (flew out at 7:00 am and flew home @ 5:30 pm) and figured I would have time to put in the planned 11 miles today.  However, 11 miles became 8 miles after I couldn't sleep last night (I was rolling through my head the idea of doing the Pony Express 50 miler next year and only mustered up a couple hours of sleep) and the parkway trail that I chose to run on ended up being under constrution and forced me into all sorts of detours.  At mile 2 I had to use the facilities at the local burger joint but the men's toilet was clogged so I promply used the womens (It was a single sitter with a locking door).  I figured I had had enought adventure going out 4 miles and decided to turn it back.  All things being said the run went well and all is fine.

On a side note - my 4 year old thought that I ran the entire night Friday night since I was running a short 4 while he went to bed and I got up and ran 14 in the morning before he got up.  He was rather impressed (perhaps one day). 

11:00 pm - 7.25 miles @ 7:17 pace - 52:49.96

After my pre-run half hour nap (my body knows it is time to run after 10:30 pm) I got ready to brave whatever the outdoors had in store for me.  With a beanie, gloves, jacket and shorts the weather outside was actually quite splendid and my legs felt quite fresh.  The crocs are getting a bit squeeky though so I guess it is time for some WD40.

11:04 pm - 6.5 miles @ 7:03 pace - 46:07

6:30 pm - 7.25 miles @ 6:57 pace - 50:27.56

Noon - 7.0 miles @ 6:47 pace - 47:30.72

I did a bunch of double-backs on my measured work loop with a total of (5) 180 deg turns to get a nice measured 7 miles.  The weather was absolutely fantastic.

8:05 am - 16.0 miles @ 7:07 pace - 1:53:54

Another great group run on the Jordan Parkway with Andrea, Emily B, Devra, AdamRW, ACorn, Jake, and Bryan.  I was definately chilly but manageable.  My upper back started getting sore the last several miles - this tends to happen to me on long runs in the cold.  I think I have a hard time relaxing when it is cold.  I was ready to be done at 14 but I did another mile out and back to make it 16.  It is definately nice to have company on these long runs (although I did sort of coast out in front frome mile 10 - 14).

Noon - 4.0 miles @ 6:24 pace - 25:37.05

I did a 0.75 mile warm-up followed by a mile pick-up in 5:28 (83.5, 80.33, 81.5, 83.37) followed by 0.5 miles easy, followed by 0.25 @ 85.87, 0.25 easy, 0.25 @ 85.52, 0.75 easy, and 0.25 @ 82.23.

I believe that 5:28 mile is the fastest mile that I have ran in years.

One more day of absolutely beautiful weather.

10:55 pm - 7.25 miles @ 7:04 pace - 51:15.63

Everything felt absolutely great on this run and now it is time to get ready for the cold.