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Canyonlands 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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
45.79	8.90	13.35	0.00	3.51	71.55

Nike Structure Triax +12 Miles: 68.04

Sun, Mar 15, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
14.00	1.00	0.00	0.00	0.00	15.00

About the same run as last Sunday. Ave Pace 6:38, HR 143. HR a little lower than last time. Didn't feel great.

Runner's World for $12 a year

Time	Dis.	Split	Pace	Elev.	HR
0:07:16	1	7:16	7:17	22	136
0:13:52	2	6:35	6:34	-38	142
0:20:24	3	6:32	6:33	17	142
0:26:53	4	6:28	6:28	-4	148
0:33:49	5	6:56	6:57	140	162
0:42:00	6	8:11	8:13	383	161
0:48:23	7	6:23	6:25	-166	149
0:54:51	8	6:27	6:27	-14	147
1:01:54	9	7:02	7:03	95	142
1:08:14	10	6:19	6:20	-95	142
1:14:24	11	6:09	6:09	-94	128
1:20:52	12	6:28	6:30	-38	142
1:27:10	13	6:17	6:16	-94	140
1:33:27	14	6:17	6:18	-69	130
1:39:21	15	5:54	5:57	-60	124

Nike Structure Triax +12 Miles: 15.00

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Mon, Mar 16, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.18	4.00	0.00	0.00	0.00	10.18

Ran from 9th E. to about 3200 E. and back.

Total time 54:10, Average pace 6:46. Very slow up but felt good coming down. Not quite the same as the Berkeley Hills.

Dist.	Pace
4.03	7:47
1.00	5:58
1.00	5:58
1.00	5:36
1.00	5:19

Two easy miles on the treadmill after work.

Nike Structure Triax +12 Miles: 10.18

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Tue, Mar 17, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.18	0.00	0.00	0.00	0.00	10.18

Perfect morning to run. Liberty loop clockwise. Took it easy and felt good.

6:39 pace

Nike Structure Triax +12 Miles: 10.18

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Wed, Mar 18, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.23	0.00	0.00	0.00	0.00	10.23

6:52 pace, south on 9th east, east on 45th S., north on ~17th east, west on 33rd

A little colder today but not bad. Felt OK.

Nike Structure Triax +12 Miles: 10.23

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Thu, Mar 19, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
4.20	0.00	0.00	0.00	3.00	7.20

Took it easy because I am running the Canyonlands' Half on Saturday. I also need to conserve my energy to watch some serious b-ball. Go Utes, CAL, and UW!

Nike Structure Triax +12 Miles: 4.20

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Fri, Mar 20, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	3.90	0.25	0.00	0.51	4.66

Pre-race prep. Average 5:47 pace on treadmill,

Nike Structure Triax +12 Miles: 4.15

Comments(2)

Sat, Mar 21, 2009

Race: Canyonlands Half Marathon (13.1 Miles) 01:13:01, Place overall: 4, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
1.00	0.00	13.10	0.00	0.00	14.10

Today I ran the Canyonlands Half Marathon.

I finally gave in and wore a heart rate monitor during a race. After going out too fast, especially in mile 2, I quickly learned that a HR of 180 was unsustainable for 13 miles. I pulled back slightly and made sure to keep the rate at around 170 until the last few miles when I wanted to put in a final push. I am guessing that my threshold HR is about 175-180. Staying over that for any length of time in a long race is probably a race killer.

The overall results were good and I actually got a couple guys in the last half mile, which is uncommon.

Some things I could have done better:

1. Not eaten Taco Bell the night before. Hmmm....I wonder why.

2. Take the first couple of miles a little bit easier (first mile was downhill so the 5:12 wasn't a shocker). I think I overdid the 2nd mile, based the high HR rate. Not sure how much this affected me in the end.

2. Probably could have taken a GU at mile 7 or 8 or so. It could have only helped so why not?

3. A longer warm up and don't take one of the earlist busses to the start. Maybe because of the high number of runners they start bussing people to the start line at 8 AM and the race doesn't start until 10. As usual, I didn't bring enough clothes and was shivering at the start area for over an hour. Not fun.

Time	Distance	Split time	Elev. chg.	Avg. HR
0:05:12	1	5:12	-58	167
0:10:36	2	5:24	-13	180
0:16:07	3	5:31	16	167
0:21:39	4	5:31	-37	170
0:27:19	5	5:39	51	171
0:32:56	6	5:36	-72	171
0:38:32	7	5:36	32	172
0:44:08	8	5:36	-13	173
0:49:42	9	5:34	-22	173
0:55:26	10	5:44	-2	172
1:01:06	11	5:40	3	174
1:06:46	12	5:39	-17	177
1:12:17	13	5:30	43	181
1:13:04	13.16	0:47	11	185

	Name		Pace	Chip	Rank	Sex
1	EWEN	NORTH	0:05:25	1:11:01	30	MOVERALL
2	RYAN	ANDRUS	0:05:31	1:12:25	29	M25-29
3	JOSHUA	STEFFEN	0:05:33	1:12:44	28	M25-29
4	FRITZ	VAN DE KAMP	0:05:34	1:13:01	29	M25-29
5	B.J.	CHRISTENSON	0:05:35	1:13:08	30	M30-34
6	KEN	PLISKA	0:05:35	1:13:10	43	MMASTER
7	DAVID	DANLEY	0:05:37	1:13:41	28	M25-29

Nike Structure Triax +12 Miles: 14.10

Comments(9)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
45.79	8.90	13.35	0.00	3.51	71.55

Nike Structure Triax +12 Miles: 68.04

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