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SLCTC Winter Series 5K

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
165.9112.003.100.00158.30339.31
Treadmill Miles: 11.00Saucony Kinvara 2 Grey Miles: 46.00Stairmaster Miles: 89.30Saucony Kinvara 2 Blue Miles: 17.00Saucony Ride 6 Miles: 50.25Altra Instinct Miles: 11.00Elliptical Miles: 5.00Saucony Mirage Miles: 39.60Nike LunarRacer Blue Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.257.25

TM, stairmaster and hip/hamstring PT. My new year running resolutions are to get more sleep, fewer nagging injuries, more RUNNING miles and to get faster, of course.

Treadmill Miles: 4.00Saucony Kinvara 2 Grey Miles: 4.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.2510.25

Still nursing the dumb hamstring with the hope that I can do a faster tempo workout this weekend.

Stairmaster Miles: 10.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

Got a late start.  Averaged around 5:40 with the last 3 at 5:27, 5:20 and 5:10.

Treadmill Miles: 7.00Saucony Kinvara 2 Grey Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.508.50

Felt surprisingly good this morning after my first night on the CPAP.  Hopefully last night wasn't an anomaly.

Stairmaster Miles: 8.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.003.000.000.001.0018.00

Fun yet cold run with Andrea, Jake, Scott, Matt, Mike and Chad.  The plan was a 10 mile tempo on a loop course with a few warm up and cool down miles.  I knew my hamstring wouldn't like the workout but I still wanted to go out with Matt and Jake to see long I/it would last.  I ended up doing the first 3 in about 5:20 with Jake and Matt then backed it off and finished the 10 miles averaging about 5:40. Everyone had good runs and it was great that Scott was able to join. Matt is getting in great shape so we all better watch out. My hamstring definitely needs more work and I also need to pound the pavement more to get the legs in better running shape.  Achieving both simultaneously could be tricky. :) After the run we were treated to great breakfast prepared by Andrea, who by the way, looked as quick as ever on her 7 mile run. Thanks Andrea and Jake for having us over. Ended up at the gym afterwards to get in some stretching and PT. 

Saucony Kinvara 2 Blue Miles: 17.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.002.5013.50

Casual run around Millcreek and Sugarhouse with Jake, Andrea, pantless Allie, James, Adam W. and Adam H....if only Adam C. could have made it.  Still a good turnout for a Sunday in 10 degree weather.  A couple miles of cross training, PT and hot tub at the gym afterwards.  It's always fun watching the crossfitters doing their crazy workouts like running up and down the stairs carrying dumbells or shaking a long weighted rope.

Stairmaster Miles: 2.50Saucony Ride 6 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Stairmaster Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.008.0010.00

some progress with the hamstring

Stairmaster Miles: 8.00Saucony Kinvara 2 Grey Miles: 2.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles in an hour through Sugarhouse and the U.  I left the house completely bundled up but very quickly realized I was overdressed.  14 degree high on Saturday should make up for it.

Oh, and I saw Jake driving to work which is a rare sight to see.

Saucony Ride 6 Miles: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

30 minutes of shoveling then crosstraining at the empty gym. Between last night and this morning I have shoveled at least 18 inches from my driveway and I am looking forward to another round this evening.  If this continues I will need to add an "Inches Shoveled" tracker to the blog.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.005.0016.00

Shoveling, again, then 11 miles on TM and 5 miles on the stairmaster.  My back is holding up quite well. PT and stretching afterwards.

Stairmaster Miles: 5.00Altra Instinct Miles: 11.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.005.2515.25

Ran early with Adam H. and on our way to the capital we ran into Emily B. She joined us for the last few miles.  Ended up at the gym for some crosstraining and PT (100 hamstring curls, 100 horizontal squats,100 abductions, 100 adductions, AIS and planks).  I feel less broken today. Cold but beautiful day to get outside. 

Saucony Ride 6 Miles: 10.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

5 miles on the elliptical with 3 of them at threshold. I would equate the effort to low 5 min. miles. Then 5 more miles on the stair master and 100 hamstring curls and abductions.

Elliptical Miles: 5.00Stairmaster Miles: 5.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.503.000.000.000.008.50

1 mile warmup then 7.5 at 5:45 pace.  I will count that as 3 marathon pace miles.  No time to stretch or PT afterwards so back to the gym I go tonight.

Saucony Kinvara 2 Grey Miles: 8.50
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

Stairmaster Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

My shoelace didn't come untied until mile 7.5.  Not too bad.  I am looking forward to watching the Lance interview tonight.

Saucony Kinvara 2 Grey Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Group run starting from Highland High at 8 AM tomorrow.  We will be doing a loop of 8 to 9 miles to get back to Highland and then some people will be continuing on to add another 10 or so.  Everyone is welcome.

I have to say that I was fairly disappointed and unimpressed with Lance's responses yesterday and it seems we are left wondering if he lied again when he said he didn't take any drugs after the tour in 2005. That said, it does seem apparent that all or most of the rider's were doping during his era so if it wasn't him winning by cheating it would have been someone else. Where I think he really screwed up is how he treated the people around him and his continuous denial that he never doped.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.250.000.000.000.0020.25

Fairly casual long run. We did a 10 mile loop up to the U with Adam H. and Chad then Collin, Kevin and I did 10 more through Holladay. We are meeting at the late hour of 9 at Highland tomorrow for the Sunday FunRun.

Saucony Ride 6 Miles: 20.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.003.1516.25

Ran through Millcreek and Holladay with Collin, Kevin, Rossy and Nate Krah.  The new people made up for the dismal air conditions.  Rossy and Nate would be great additions to the Saturday and Sunday runs so hopefully our slightly sub 7 un-Sunday like pace won't scare them away. :)  I am pretty sure it won't.

Afterwards I did a few crosstraining miles and then stretching, PT and the hot tub.  I really think I need to be more diligent with the hot tub routine because I know it helps a ton.

 

 

Stairmaster Miles: 3.15Saucony Mirage Miles: 13.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.004.005.50

Not much time during my whirlwind tour of Phoenix and I did not want to limit my sleep to 5 hours.  Glad to know that the entire world is not freezing.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0011.0012.00

Still weary to start running everyday.  At least it feels I am making some progress with the hamstring.

Stairmaster Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.005.4011.00

~5.5 miles on stairmaster and TM.  Last three on TM were at about 5:30.

Stairmaster Miles: 5.40Saucony Mirage Miles: 5.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0010.0011.00

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.562.000.000.001.505.06

Several quarter splits at 5:15, 5:10 and 5 min pace as a tune up for the 5k tomorrow.  I never like 5ks but I am actually borderline semi-excited for this one.

Saucony Kinvara 2 Grey Miles: 3.50
Comments(6)
Race: SLCTC Winter Series 5K (3.107 Miles) 00:16:01, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.400.003.100.000.0010.50

First race of the year and it turned out just fine.  I wanted to beat my 15:55 from last year but considering my inconsistent training, dirt-like air conditions and lack of races I am happy with the ~16:01. Warming up with Kevin I said I would go out in a 5:05 but sure enough I failed once again and went out with BJ in 4:54 and then just got slower.  Mile 2 split was about 5:14 and mile 3 was 5:22. So if I had stuck to my plan I think I could have beat last year's time.  One thing I was happy about was not letting a sophomore from East catch in the last stretch to the finish.  With a 1/2 mile left he got within 10 ft. but I managed to speed up a bit down the final stretch to hold him off. The lungs didn't like that, however.  B.J. made his 15:30 look effortless and it looked like Devra, Allie and Walter all had great races as well.  Collin get the gutsy award for attempting a 5k after running a TM marathon on Wednesday and having to run home at 1 AM last night.

Tomorrow a group of us are running from the Whole Foods in Park City starting at 8:45.  For people who want to carpool we will meet at ShopKo on 1300 E. at 8:45.  Kevin, Collin, Scott, Bill Cobler, Rossy and others will probably be there.

Saucony Mirage Miles: 3.00Nike LunarRacer Blue Miles: 7.50
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.002.0020.00

As luck would have it the air clears on the one day I go to Park City to run.  We still had a nice run with Kevin, Rossy, Chris (fast sophomore from East) and Bill.  We started in Kimball Junction and ran on the packed trails up to Park City then we looped back on the snow packed rail trail. At least half of the run was on packed snow so our 7:10 effort for the run felt a bit harder. Chris and Rossy were the big champs today. Rossy ran four miles to the carpool, 18 in PC and then four miles back home because he wouldn't let me drop him off.  As for Chris, he ran a road PR yesterday in the 5k and his longest run up until today was 15 miles.  He didn't fade for a minute during the run and probably could have thrown in a couple of 5 minute miles at the end.  With some fine tuning he might be able to give Connor a run for his money as a senior.

Saucony Mirage Miles: 18.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Running on the snow for 10 miles yesterday left my hip flexors super sore. I will probably pass on doing that again for awhile.

Stairmaster Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.001.000.000.000.009.00

TM: 1 mile warm up, 3 at 5:45, 4 at 5:30 and 1 at 5:05.  I was planning to just run around 6's to not aggravate the hamstring. Then I thought 5:30 was ok and I couldn't resist one faster mile at the end.  Felt pretty good for a Tuesday after shoveling for a couple of hours in the last couple of days. Can't wait to shovel more tonight.

4 of the top 5 in the Dubai marathon are Ethiopians and I think 3 of them were making their marathon debut.  Bummer that 8 seconds cost the guy from Kenya $188,000

1) 2:04:45 (WL) - Lelisa Desisa (ETH) [Cash prize USD200,000]
2) 2:04:48 - Berhanu Shiferaw (ETH) [Cash prize USD80,000] 

3) 2:04:49 - Tadese Woldegeberel (ETH) [Cash prize USD40,000] 
4) 2:04:52 - Endeshaw Negesse (ETH) [Cash prize USD 20,000] 
5) 2:04:53 - Bernard Kiprop (KEN) [Cash prize USD12,000]

Saucony Kinvara 2 Grey Miles: 9.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.003.0011.00

Shoveling, TM then a few on the stairmaster.

Saucony Kinvara 2 Grey Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.008.0010.00

Sadly I didn't get to shovel this morning so I had to get my cross training done at the gym.   I am subscribed to the "what works for me may not work for you" paradigm.

Saucony Kinvara 2 Grey Miles: 2.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
165.9112.003.100.00158.30339.31
Treadmill Miles: 11.00Saucony Kinvara 2 Grey Miles: 46.00Stairmaster Miles: 89.30Saucony Kinvara 2 Blue Miles: 17.00Saucony Ride 6 Miles: 50.25Altra Instinct Miles: 11.00Elliptical Miles: 5.00Saucony Mirage Miles: 39.60Nike LunarRacer Blue Miles: 7.50
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