Every Run is a Great Run!

St George 5K

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

Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2023 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • Have fun!

 

Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this

 

Personal:

I've been married to the lovely Kimberly for 36 years. We have 5 great kids and 5 great grandkids.

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Miles:This week: 0.00 Month: 58.00 Year: 591.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 707.95
Asics Gel-Nimbus23 #5 Lifetime Miles: 333.75
Altra Escalante #1 Lifetime Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.400.002.600.5029.50
Asics DSTrainer17 #3 Miles: 9.50Asics DSTrainer17 #2 Miles: 6.00Asics DSTrainer17 #4 Miles: 5.00Asics DSRacer Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Woke up to a whopping -8 degrees! Waited until around 11am when it was up to around +5 degrees and went out with Kim for an easy 5 miler. Sure looking forward to St George this weekend and temps in the 50's.

Asics DSTrainer17 #3 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did the treadmill thing today at work. Also did around 30 min XT + core. Toward the end of the run I did 10 strides.

Asics DSTrainer17 #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got out around 11am with Kimi. Around 15-20 degrees with (almost) some sun it felt downright balmy and we had to shed a layer.

Asics DSTrainer17 #4 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Out bright and early with Kim and Kay. Around 8 degrees but not much wind so it was bearable.

Later went to the gym for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 4.50
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Race: St George 5K (3.1 Miles) 00:19:50, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.002.600.509.00

Had fun running in the bright sunshine of St George. Only in the 30's during the race but still felt great. Always happy anytime I can so sub-20 on an honest course.

Wasn't sure what to expect with this race. I've been doing some speed-work but it's nearly impossible to do anything meaningful during winter with the nasty weather and cold we've been having. And treadmill speed sessions don't seem to quite cut it either. I figured I'd just go out around 6:30 pace, see how it felt, and speed up as much as I could as the race progressed.

Mile 1 - 6:24: Just running what felt about right, very slight uphill on this mile but around 6:25 pace felt pretty good. A bit frustrating having to dodge the 1/2 marathon folks who decided to walk the entire way during end of mile 1 and beginning of mile 2. But my frustration causes me to speed up and pass a few folks and start to get back into the feel of race mode since I haven't raced forever.

Mile 2 - 6:20: Feeling good on this mile, hit the turn onto the trail and back towards the Dixie Center slightly downhill. Pass a few more folks and become aware of some dude breathing down my neck just a few feet behind me.

Mile 3 - 6:30: Not feeling so good anymore but last mile of a 5K isn't supposed to feel good. Still have a guy right on my tail and keep trying to surge to put him away early in the mile since I'm not much of a kicker.  At one point I think I've got him beat but the last 1/2 mile I start to fade and he catches up. Still manage to stay ahead until the last .10 of the race when he kicks and just beats me by a second or so.  Later I find out I actually beat him by a hair according to chip time so I guess that's some consolation.

Pretty happy with the race. A little disappointed how I faded the last 1/2 mile but seems like that happened to me before with 5Ks when I have a low mileage base like the last few months. Looking forward to another 5K in March at the Leopard Run.

 

 

Asics DSRacer Miles: 9.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.400.002.600.5029.50
Asics DSTrainer17 #3 Miles: 9.50Asics DSTrainer17 #2 Miles: 6.00Asics DSTrainer17 #4 Miles: 5.00Asics DSRacer Miles: 9.00
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