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Provo City Half Marathon

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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
158.2555.150.000.0039.00252.40
New Balance 890 Miles: 17.75Stairmaster Miles: 13.00Altra Olympus Miles: 38.50Saucony Breakthru Miles: 69.10Nike LunarRacer Blue V3 Miles: 26.20Bike Miles: 98.00Treadmill Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.005.007.50

easy day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.751.000.000.000.005.75

15th to 19th loop. Threw in some 400s.

New Balance 890 Miles: 5.75
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Race: Provo City Half Marathon (13.109 Miles) 01:07:30, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.0013.100.000.000.0021.10

Ran the Provo City Half this morning. Woke up at 4, drove down and got to the race start with 90 minutes to spare. Should have slept for another half hour. Chatted with Brandon before the start and warmed up a bit. Brett Hales, Nate K,, Matt, Mike and Jason Holt were all there so I knew it would be a fast race. Started somewhat conservatively with a 5:07, considering the downhill, then picked it up a bit in the second mile (4:55). Hit Vivian Park and was feeling ok but Nate, Brett and Jason surged ahead. I didn't know how my legs would respond but surprisingly I was able to keep them in sight as we winded down the canyon.  Brett and Nate were long gone after about 6 but I slowly caught up to and passed Jason at about mile 8. He didn't drop back much, however, and regained the lead at about mile 11. For the next mile we went back and forth and then in the last 1/2 mile of the race he pulled away. So I am bummed not to be in the top 3 but overall I felt pretty good about the race and my splits look fairly even, for once :)  I was worried about how my legs felt at mile 3 but they hung in there. This is my new aided half PR and a 75 second improvement over the time I put up in 2012. Surprisingly 4 of us beat the course record and Brett shattered it with a 1:05:35ish. He is a half marathon machine. Nate also had a super solid race finishing in just over 1:07. Chatted with Matt and Mike a bit after the race then cooled down 8 with Brandon and Justin.   

Splits: 5:07,4:55,5:11,4:55,5:04,5:03,5:11,5:07,5:12,5:18,5:20,5:14,5:12

Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.003.0015.00

Sunday run around Millcreek with Allie, Jake the birthday boy, Josh, and Nate. Finished with 3 cross training and stretching at the gym.

Stairmaster Miles: 3.00Altra Olympus Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.250.000.000.0011.0013.25

Cross training and 2 on the TM

 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

Ran up to the Hospital, through the U, down 15th east and finished with a lap around SHP.

PM: ~2.5 around the office after work. Garmin (310xt) battery died even though it had 35% left. So much for 20 hours of battery life.

New Balance 890 Miles: 12.00Altra Olympus Miles: 2.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.003.000.000.000.0014.00

Ran over to East High for a mini workout. 2x1 mile @ 5:20 then 1x800 @ 2:25, and 2x400 @ 72. Legs still feeling it from the weekend so I didn't push it.

PM: 1 mile on the treadmill before and after bootcamp. Lunges, arm rows, static squats and leg extensions are not easy on a bosu balance ball.

Saucony Breakthru Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.0010.0012.00

Cross training and 2 miles on the treadmill.  Achilles needed a little breather but it should be fine. ICE!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Rainy run through the U, up to the Hospital and back down 23rd east.

Altra Olympus Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.001.000.000.000.0015.00

Fun mud run on the Jeremy Ranch Road with Jake, Josh, Matt, Chad and Nate. Threw in one mile at 5:30 that left like 5 with Matt. Matt kept going because he apparently likes mud, wind, altitude and hills.

Saucony Breakthru Miles: 15.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Casual run through Sugar House and Millcreek with Jake and Collinthen lots of stretching and hot tub at the gym.

Happy Mother's Day!

Altra Olympus Miles: 12.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.403.100.000.000.0010.50

Ran up to the U then did a 5k tempo down 15th east in ~15:45 (5:14,5:04,4:56). I did this same run on the Tuesday before the SLC Marathon in ~16 mins. The course is definitely aided with the exception of having go through six four-way intersections.  Fortunately I timed them all perfectly.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.000.000.006.60

Up 15th and back down 19th.

Saucony Breakthru Miles: 6.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.751.750.000.000.003.50

Pre race warm up on the treadmill. Did 3x800 and 3x400 at sub marathon pace. Looking forward to the race tomorrow. This will be my 9th Ogden Marathon. It's the best!

Comments(6)
Race: Ogden Marathon (26.219 Miles) 02:23:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

This was my 9th Ogden Marathon and after missing last year I was really looking forward to giving it another go. I felt like I had a good chance at running well considering I had a good performance at the Provo City Half two weeks ago. My B goal was to improve on my 2012 time (2:23:00) and beat the course record (2:22:51) and my A goal was to beat Bryant. I guess I just figured Bryant would beat the record, considering he barely missed it last year in the rain, so beating the CR would have to come first. 

Race morning was fairly routine, i.e. PB and toast, almond milk, bus ride with Steve and Bryant, and a short warmup in unseasonably warm temps (~55). The race got off right on time and I immediately jumped out to the lead. First and second miles came in at 5:27 and 5:26 so I really don't think I was pressing too much. It seemed that Bryant, Jace, Steve and Jason were running somewhat conservatively for the first few miles but then they started closing the gap between the bottom of the canyon and the half way mark. My legs weren't feeling great for the first few but not bad enough to be too concerned. Just to be safe I took my first gel at about mile 7 which is 2-3 miles earlier than usual. I think it helped. When I went through the half (~1:11:15) I heard loud cheers close so they must have only been 30-45 seconds behind. This is where I was picked up my biker friend who I missed last year. As we took the 90 degree left turn out of Hunstville I was tempted to look back but I resisted and proceeded up the hill at mile 14. My legs were sucking wind up that hill but I know the course well enough that I knew they would be able to recover a bit with the ensuing downhill. In hindsight, I think I pushed that mile (5:41) too hard.  Three gentle downhill miles later I hit the aid station near the dam and accidentally dumped red Powerade on my head. I did it earlier in the race too. Oops. Based on the cheers behind me someone, probably Bryant, was no more than 10-15 seconds behind. I figured I could only run so fast so I didn't bother to look back. After the dam is where the canyon starts and I really didn't know if my legs were up to running fast miles. Turns out that miles 18-23 were about 2 seconds faster than that same stretch in 2012 so not too bad but could have been better. As I left the canyon I wasn't hearing cheers behind me anymore but I still wasn't relaxed considering that Bryant ran his last 3 miles last year in around 16 and closed with a sub 5. If he had that in him today he would have passed me like I was standing still. Mile 23 was the highlight of the race (10 seconds faster than 2012) and I owe it all to Matt, Spencer, Josse and Amiee. They were great chearleaders during that curvy stretch through half marathoners.  Sadly it was in miles 25 and 26 (thanks for the push Scott) where I lost the CR (5:41,5:40). I didn't MIH, DOH!  Hopefully next time.

Candidly speaking, it was a bittersweet ending but definitely more on the sweet side. The Goal Foundation always puts on a fun race, the crowds are great, and the aid stations are primo. I guess next time I will just have to put the CR as my A goal :) Bryant will certainly get his revenge many times over in the future. 

There were lots of other great performances out there, i.e. Devra set a new CR, Ben crushed the half, Matt ran well with Pepto-Bismol, Steve finished with a solid 2nd, and Justin is back at it and finished 4th.  

After the race Nicolai and Amiee had a solid performance in the Kids 1K, despite the 80 degree temps. I considered, for 10 seconds, running the double.

Splits:

1- 6: 5:27,5:26,5:14,5:13,5:09,5:12

7-13: 5:17,5:23,5:30,5:28,5:33,5:26,5:34 (half ~1:11:15)

14-20: 5:29,5:41,5:26,5:28,5:06,5:17,5:19,

21-26: 5:24,5:19,5:14,5:27,5:41,5:40

 

Nike LunarRacer Blue V3 Miles: 26.20
Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Road biked up to Little Mountain and back. Amiee dropped me on the way down and I spent too much energy trying to catch up. 

Bike Miles: 22.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes on the bike.  Nothing is too sore but I am in a fog of low energy. Hopefully I don't fall asleep in the four hour meeting this afternoon with the executives.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.000.000.50

35 minutes on the bike with 5- 2off/3on intervals then a whopping 1/2 mile on the TM. Energy is coming back.

Bike Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 miles on TM and 30 minutes on the bike (6 reps of 2off/3on at threshold).

Bike Miles: 12.00Treadmill Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Road up Millcreek to avoid the wind. I couldn't get to the top because of the snow so I did a few repeats up to elbow fork.

Bike Miles: 30.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Dirt road run near escalante then some slot canyon hiking with no flash floods.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Ran down the road starting at Hell's Backbone near Escalante. Crazy landscape and terrain up there.

Saucony Breakthru Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Ran the out and back at Jeremy Ranch with Jake, Rob, Josh, Collin, Hille and James. Great to add a few more to the crew. Many of them did 20 but I was lazy and showed up late. 

Afterwards we soaked in the cold creek. Hopefully that will kick start my legs which still feel super sluggish. 

Saucony Breakthru Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.000.000.000.0010.00

Ran through Tanner Park to the mouth of Millcreek Canyon and back. Average pace was 6:42; not as relaxing as I would have liked.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Stairmaster Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Road up to the gate in Millcreek Canyon. Perfect day for a bike ride.

Bike Miles: 22.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.005.000.000.000.0014.00

Mueller Park loop with Josh and Collin then soaked in the creek. Averaged around 7:50 going up (missed my first .9) and didn't push it going down.  The trail going up is perfect even with the hikers and bikers.

Saucony Breakthru Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
158.2555.150.000.0039.00252.40
New Balance 890 Miles: 17.75Stairmaster Miles: 13.00Altra Olympus Miles: 38.50Saucony Breakthru Miles: 69.10Nike LunarRacer Blue V3 Miles: 26.20Bike Miles: 98.00Treadmill Miles: 2.00
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