"I don't really need a duck"

Dash after Dark 5 miler

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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
142.2538.200.005.00185.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Noon - 6 miles on the Parkway

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5:30 am - 10,5 miles around Daybreak

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Noon - 7 miles on the Parkway

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30 am - 8 miles on the Urban Trail

Noon - 4 miles on the parkway 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4 miles on the Parkway

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

6:00 am - I finally conquered the 10/10 with Sasha.  10 up Provo Canyon easy (1:20:00 - 8 minute pace) and 10 down fast (1:02:10 - 6:13 pace).  Finally everything worked for this run and I actually finished feeling I had some in the tank.  This is certainly a confidence booster going into the SOJO marathon in two weeks.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4 miles on the Parkway

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

5:30 am - 13 miles around Daybreak

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nota.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30 am - 8 miles on the urban trail

Noon - 4 miles on the Parkway 

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Race: Dash after Dark 5 miler (5 Miles) 00:29:10, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.005.006.00

I successfully defended my title from last year leading this one from wire to wire.  I was 28 seconds faster than last year and the course was longer this year by a bit (they added a section to the course).  The race started just after 6 pm and was mostly an out and back course.  It was cool (mid-high 40's) with a south wind and some rain.  My miles splits per the mile markers were as follow 5:43 (I think this one was long), 5:44, 5:54 (the last quarter was heading into the wind), 6:22 (into the wind but I think it was long), 5:25 (yep mile 4 was long).  I almost ran my race number 28 but missed it by a few seconds - without the south wind for 2-1/4 miles I am sure I would have gotten it.  Won a  nifty Halloween trophy and a medal for 1st in my division.  Not a bad way to spend $15.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

8:00 - Ran the last 8 miles of the SOJO marathon course plus the 3 miles to get to that point from my house.  Went out at an "easy" pace and was surprised to see 6:58 pace for the fire 1.5 miles. Granted this was predominately downhill run but I didn't plan to be running under 7's.  I finished the 11 miles in 1:16:11 - 6:54 pace.  It was nice to get a feel for the last 8 miles of the course.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Noon - 6 miles on the parkway

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6:00 am - 5 miles around Daybreak

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4 miles on the Parkway

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

6:00 am - 3 miles on the urban trail

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Race: SOJO Marathon (26.2 Miles) 02:58:45, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I have very mixed feelings about this race.  It was a wonderful day with my family and friends but my finish time fell quite a bit short of what I thought I capable of.  My goal going into this race was to break 2:50.  I hate to be one to make excuses, but it is of note that we had a heavy south wind and it way 10 degrees warmer than I would have liked.  I do realize that I need to increase my weakly mileage from the high 50's/60's to 70's/80's and I plan to follow that course going into spring marathon season.  I feel that endurance is my primary limiting factor and is one I can fix.  I found myself struggling more with heart rate/breathing than leg fatigue in the waning miles of the race.  

To quickly sum the race up (I will post more specifics later) I went through the first half in about 1:24:30 (as planned) but after mile 20 I had no steam left to take advantage of the 4 mile downhill stretch and just trotted along the last 2 miles where I was passed by the 3rd place finisher. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:30 am - 8 miles on the UTL

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

5:30 am - Out and back on the Lehi trail with Rachel, Rachelle and Rob.  2 miles faster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
142.2538.200.005.00185.45
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