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City Creek Cold Turkey Trot 6k

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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
106.5441.292.000.0072.90222.73
Bike Miles: 81.00Saucony ProGrid Omni 7 Miles: 161.92Stairmaster Miles: 29.62Elliptical Miles: 39.78Rowing Machine Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Road up Emigration Canyon and then part of the way up Big Mountain.  I wore short sleeves and people still don't think there is global warming.

Bike Miles: 40.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.330.000.000.000.007.33

Saucony ProGrid Omni 7 Miles: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.260.000.000.001.375.63

Stairmaster Miles: 1.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Saucony ProGrid Omni 7 Miles: 5.00Elliptical Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.060.000.000.000.0010.06

6:45 pace.  A sluggish after a night of tennis.

Saucony ProGrid Omni 7 Miles: 10.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.005.160.000.002.507.66

I was planning to ride the bike and maybe run a mile or two on the treadmill.  I just find it very difficult to stop or run slowl when someone is running next to you.

Saucony ProGrid Omni 7 Miles: 7.66Elliptical Miles: 2.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.002.0010.00

8 miles pre tennis workout to the gym and back.  1.5 hrs of high intensity tennis with my friend.  I  won the bet for free lunch but then lost when he challenged me to double or nothing.

 

Saucony ProGrid Omni 7 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

1.5 hrs at the gym on the bike and stair stepper.   I probably should have ridden my bike because it is NICE outside.  Maybe some tennis this afternoon.

Saucony ProGrid Omni 7 Miles: 7.50Bike Miles: 16.00Stairmaster Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.660.000.000.000.005.66

Saucony ProGrid Omni 7 Miles: 5.66
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.004.500.000.000.006.50

Ran around the track in Berzerkeley.  Nothing changes.

Saucony ProGrid Omni 7 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.003.000.000.000.008.00

Saucony ProGrid Omni 7 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.501.000.000.001.507.00

Saucony ProGrid Omni 7 Miles: 7.00Elliptical Miles: 1.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.253.25

Bike Miles: 8.00Elliptical Miles: 2.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran my old route along the Bay to Emeryville.  My legs are still destroyed from my mid week race against the old man on the bike up Claremont Ave.  I don't think I have ever been this sore after a mid week 8 miler.  At least I beat the old man up the hill.

Saucony ProGrid Omni 7 Miles: 13.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.509.50

Elliptical Miles: 9.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

Stairmaster Miles: 3.50Rowing Machine Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.335.000.000.000.008.33

Treadmill at the gym.  5 miles at about 5:45

 

Saucony ProGrid Omni 7 Miles: 8.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Stairmaster Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.330.000.000.008.33

Avg ~6 mins/mile on the TM.  Last few miles at 5:30

Saucony ProGrid Omni 7 Miles: 8.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.333.33

Elliptical Miles: 3.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.103.000.000.000.0014.10

First day in awhile that I felt good from the start.  Ran past Rice Eccles stadium in a blue shirt.  That was dumb.  6:30 pace

Saucony ProGrid Omni 7 Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.004.2511.25

Saucony ProGrid Omni 7 Miles: 7.00Stairmaster Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

6 min pace on the treadmill.

Saucony ProGrid Omni 7 Miles: 1.00Bike Miles: 8.00Elliptical Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.007.000.000.000.008.00

average 6 min pace on TM.

Saucony ProGrid Omni 7 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.002.500.000.002.505.00

Saucony ProGrid Omni 7 Miles: 2.50Elliptical Miles: 5.00
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Race: City Creek Cold Turkey Trot 6k (3.8 Miles) 00:20:45, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.802.000.000.009.80

Any distance less than a half marathon scares me because it means I have to try to run really fast.   Despite my fear I think I ran a smart race.  The highlight was catching two young guys after the turn around.   Luckily I get faster with age. 

Mile 1 - slight uphill toward City Creek Canyon (5:49) +112 ft

Mile 2 - City Creek gate to turn around (6:11) +128 ft

Mile 3 (4:55) -186 ft

.8 Miles 3:50 (4:49 pace) -215 ft.

Total 20:45 ~5:27

Overall I felt good about my effort and I was glad to have some zip on the downhill.  More importantly, I was glad my hands thawed out because I seriously thought they were frostbitten when I finished the race.  

Too many 2nd place finishes in 2009.  Now that I am 30 I think I can remedy that next year.

Saucony ProGrid Omni 7 Miles: 9.75
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.300.000.000.006.207.50

Saucony ProGrid Omni 7 Miles: 1.30Elliptical Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.001.009.00

Saucony ProGrid Omni 7 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Bike Miles: 9.00Elliptical Miles: 1.00Stairmaster Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Too busy to log my miles because it's Cyber Monday!   

Saucony ProGrid Omni 7 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
106.5441.292.000.0072.90222.73
Bike Miles: 81.00Saucony ProGrid Omni 7 Miles: 161.92Stairmaster Miles: 29.62Elliptical Miles: 39.78Rowing Machine Miles: 2.00
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