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SLCTC Winter Series 10K

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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
59.5012.200.000.0020.2591.95
Nike Pegasus 31 Miles: 62.25Stairmaster Miles: 20.25Saucony Kinvara 2 Grey Miles: 3.25New Balance 1400v2 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.006.000.000.000.0019.00

Great run with JP, Scott and Nate out on the Parkway in Riverton. The miles flew by with nice company and I actually felt pretty good for a change. Scott brought up the idea of Boston so I am seriously considering it.

Mixed in a 10k tempo at 5:40,5:39,5:40,5:39,5:36,5:32

Nike Pegasus 31 Miles: 19.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.008.2511.50

3.25 on TM and crosstraining.  It was a good sign that I wasn't too tired after yesterday's run. There is some hope that I can run well at the 10k this weekend.

Stairmaster Miles: 8.25Saucony Kinvara 2 Grey Miles: 3.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran with Noah around Millcreek. He is back from hibernation.

Nike Pegasus 31 Miles: 13.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

I chose to do a workout at the gym on the stairmaster because my groin it tight and the massage last night left it very sore.  I am not really looking forward to another ice bath tonight.

620 floors, 25 minutes at threshold, effort + time ~12 miles

Stairmaster Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.750.000.000.000.0011.75

Easy run with James and Noah around Liberty Park. Groin feels night and day better from a couple of days ago. The massage and ice bath combo works miracles.

Nike Pegasus 31 Miles: 11.75
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran with Dan and Noah around Sugar House. 10k tomorrow!

Nike Pegasus 31 Miles: 8.00
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Race: SLCTC Winter Series 10K (6.214 Miles) 00:33:50, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.006.200.000.000.0016.20

Arrived at 9 at the same time as Mr. Murphy. I mistook him for a high schooler because he was sporting an Alta singlet. Warmed up 4 by myself and was feeling ok. Race got off on time and rather than jumping into the lead pack I held back hoping I could close the gap over the course of the race. It didn't happen but I am still ok with the result because I didn't fall apart at the end. My time was still close to 2 minutes slower than I ran in 2012 but I certainly don't think I am really 2 minutes slower. I attribute the slower time to getting adapted to running considerably more miles than I ever have over consecutive weeks. Since December I have strung together 10 consecutive weeks averaging ~80 miles per week with no doubles. For the 15K I plan to taper a bit more and see if that makes a difference.  I also think I need to slow down my ~13 mile weekday runs a bit and try a few doubles to keep the miles up.

6 mile cool down with Toni and a new guy from Ohio, Peter Carroll, who finished 4th. Also met Nathan Peters for the first time. He dominated the race with a sub 32 time. I think he will be giving the OTQ a go this year by switching to more road racing. I think he has a good shot.

5:17,5:22,5:25,5:31,5:33,5:30, .2@5:15

Nike Pegasus 31 Miles: 10.00New Balance 1400v2 Miles: 6.20
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
59.5012.200.000.0020.2591.95
Nike Pegasus 31 Miles: 62.25Stairmaster Miles: 20.25Saucony Kinvara 2 Grey Miles: 3.25New Balance 1400v2 Miles: 6.20
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