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Swiss DAys 5K

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

Location:

Saint George,Ut,usa

Member Since:

Apr 26, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

  •  PR'S
  • 5k 19:37 (6:18)
  • 8k 34:16 (6:53)
  • 10k 39:46 (6:23)
  • 1/2 1:27:39 (6:41)
  • Full 3:19:41 (7:36)

 

Short-Term Running Goals:

 

GOALS FOR 2014

5K under 20:00- DONE 2013

10K under 40:00  DONE 2013

1/2 marathon under 1:30 DONE 2013

Marathon under 3:25 DONE 2013

5k under 19:00

10k under 39:00

1/2 marathon under 1:29:00

marathon under 3:15:00

Personal:

I have been married for 31 years. I have two daughters, 25 & 23 and a son 20.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Torin-9 Lifetime Miles: 259.25
Torin-10 Lifetime Miles: 115.85
Torin-11 Lifetime Miles: 108.55
Altra One-1 Lifetime Miles: 153.05
Altra- Torin- Yellow Lifetime Miles: 28.00
Altra One-2 Lifetime Miles: 263.65
Altra One-3 Lifetime Miles: 326.25
Altra One-4 Lifetime Miles: 521.60
Total Distance
44.95
Asics-Nimbus Miles: 26.95
Total Distance
10.00

Easy 10 mile run from home on the trail to River Road and then on the trail through Bloomington Hills to home. 8:37 pace. Didn't push at all just went with the flow......

Asics-Nimbus Miles: 10.00
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Total Distance
7.00

21 MILE BIKE RIDE TODAY. (7.00)  14.8 mph

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Total Distance
6.20

Got a late start but it so nice out still at 8am. Went out over Tonaquint Loop. Tried for a very controlled steady pace. Went out 8:22 warm up, slight uphills. Next 8:26 larger climb up Tonaquint then tapers down the hill. 3rd mile 7:54, just a steady easy fall down hill. 4th 7:35, trying to put on a little speed past St. George Ford and then over the bridge. 5th 8:11 easing off just wanting to keep the legs going. 6th  7:54, just remaining in a steady mode. last .20 7:03, down my street pushing towards the finish...not trying to bust it wide open just wanted to finish strong. Overall pace 8:02. This run felt very good and the legs feel fresh.

My main concern for the marathon is still the feet. I am going in Tuesday to have cortizone shoots in my feet to help with the Neuromas. I hope that is the magic solution.

Asics-Nimbus Miles: 6.20
Comments(2)
Total Distance
11.00

I got 2 injections of cortizone in my left foot yesterday afternoon. Decided to not run today. Went on a nice bike ride for 33.20 miles, 15.1mph, 2:11 hours. Feel great other than the left foot. It is somewhat tender after the ride. I will take it easy today and hopfully will be able to get a good 6-8 mile run in friday.

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Total Distance
5.75

Mike Warren and I went up on the course for a short run this morning. We started at Wells Fargo Road at Brookside. Just looking for a good average run, nothing hard. Went out just feeling what the body wanted. 1st mile 7:51. 2nd mile 7:19 probably a bit fast but was not labored. 3rd mile 7:21 just kept it steady......felt very comfortable. 4th mile is Veyo hill. This is the first time I have run this hill since last years marathon. We just went up and tried to keep the effort steady. ended up with an 8:36 average for the mile. 5th mile still had a bit of hill but then comes back down towards Dammeron Valley. 7:26 pace the last part of this mile I was pushing 6:40's and that is too fast for marathon. I could feel myself pushing the threshold. 6th mile was 7:46 gently slowing down to the Steak House in Dammeron. Overall pace ended up 7:43. This helps me feel that BQ is well within sight. Hoping for some great weather and a tailwind would be very nice!

Overall a very good run. Great to run with Mike because no matter what he thinks or says he still likes to push things at times. It is good for me to be pushed and always great to run with someone that can put some pressure on me.

The plan right now for St. George is to try and come in at the half at 1:45-1:48. This the pace for 3:30-3:35. I feel this is very obtainable and then hope to even split at worst case on the bottom half. If all is looking great when I get to the last 10K I plan on pushing the pace down some and see what that can get me.


Asics-Nimbus Miles: 5.75
Comments(3)
Race: Swiss DAys 5K (3.1 Miles) 00:21:14, Place overall: 29, Place in age division: 2
Total Distance
5.00

Ran the Swiss Days 5k to have fun. Ended up with a 1 minute PR. 6:50 pace

After checking out the Garmin I found that this is by far the most consistent paced race I have run. I never looked at the Garmin during the run. 6:54/ 6:49/ 6:55 and the last .10 was 6:00

One week to go. Hoping that I have done all that I can to get the BQ. Going in for a good massage on monday and most likely get injections in the right foot. Then chill the rest of the week.

Asics-Nimbus Miles: 5.00
Comments(4)
Total Distance
44.95
Asics-Nimbus Miles: 26.95
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