Speed only kills if you don't have it!

Foot Locker Coaches 5k

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Location:

Riverton,UT,

Member Since:

Jun 19, 2006

Gender:

Male

Goal Type:

Local Elite

Short-Term Running Goals:

 2022 Running Goals:

Stay fit and healthy.  Run a decent Boston and St. George marathon.

 

 

 

Long-Term Running Goals:

Keep fit and stay semi-competitive as long as I can.

 

Personal:

I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High. 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Type A Lifetime Miles: 66.60
Saucony Kinvara 8 Green Lifetime Miles: 131.90
Hoka Speedgoat 3 Lifetime Miles: 408.85
Nike Zoom Fly (Black) Lifetime Miles: 236.85
Saucony Endorphin Pro Lifetime Miles: 59.50
Saucony Endorphin Shift Lifetime Miles: 231.50
Saucony Triumph 18 Gray Lifetime Miles: 99.20
Nike ZoomX Invincible FK 2 Lifetime Miles: 107.50
Altra Rivera 2 Black Lifetime Miles: 25.62
Nike Zoom Alphafly Lifetime Miles: 35.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
69.900.000.007.600.0077.50
Saucony Tangent Miles: 6.00Asics Kahana Miles: 33.00Asics Kayano Miles: 22.50Montrail Hard Rock Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.002.500.006.00

Workout with Macy and my kids today after school.  We did a 12 minute warm up and ended up at the park across from Oquirrh.  We did 7 two minute Fartleks with one minute recovery between each interval.  There were 7 of us guys so we all took a turn leading one fartlek.  The leader also chose where we went for the two minutes.  Speed is a different baby in tall uneven grass.  Fun workout, but a toughy at the same time.  10 minute cool down at the end.  46 minute total running time.

Saucony Tangent Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Run with the varsity boys and Macy today.  We did a canal trail that no one had ever done before.  There were a lot of huge mounds of dirt that we ran across which was kind of fun.  It was windy today but still very nice for December.  7:24 pace overall.

Asics Kahana Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.002.000.005.50

Workout today with my faithful kids (Aubree, Chris, Alex, and Derrek) and assistant coach (Macy).  We went to the Oquirrh field and did a workout that I made up today, kind of a ladder.  We started with 6 x 2/10s of a mile with the same recovery.  The only thing was our recovery was 6:45 pace instead of 9 minute pace.  Then we did 2 x 4/10s of a mile in 2:04 and 2:05 with 200 m recovery.  Then back to 6 x 2/10s with the same recovery at moderate pace.   2 miles of speed total, 5:07 pace for the speed.  Tough workout!

Heading down to Foot Locker tomorrow morning, should be a fun trip!

Asics Kahana Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Beautiful day down here in Cali!!!  We went over to the college and picked up our packets and then ran the Mt. SAC course and did some barefoot strides on the inside of the track  The grass was nice, almost like a green on a golf course.  75 degrees outside!

Asics Kayano Miles: 3.00
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Race: Foot Locker Coaches 5k (3.1 Miles) 00:17:39, Place overall: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.900.000.003.100.006.00

Macy and I ran about a mile warm up before the race. I saw some coaches and supporters that I knew before and during the race. It was a bit chilly but got warm after our race.

The course is very hilly up and down and a very fun course. I haven't run a cross country race in years and it was a lot of fun. My training hasn't been much for the last two months, so I was happy with my performance on a tough course, even at sea level.

5:20 first mile- felt really good and just trying to get around the pack.

6:10- tough mile with all of the big hills, passed a lot of people

5:40- water tour hill with down and flat at the end

:29- didn't have enough the catch the three guys in front of me.

17:39 for the 5k.

I got a lot of running in going around and seeing my kids in the different races. I also did a cool down with Macy, he was about 25 seconds ahead of me and Bob Thompson was in between us.

The kids did good in their races and my more dedicated kids medaled. I also saw a lot of familiar faces and had some good chats.

After the races we went back to the hotel, got some R and R, got lunch, and went to Disney Land for the rest of the night.


Asics Kahana Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I did my first run since Foot Locker and I don't know if the rest helped my little injuries or not. It was starting to get really cold and it was super windy. I ran Eat to avoid running head on into the North wind. I did a loop up to canyon road in PG and came back passed the Temple. I started out with a 8 minute mile and ended with a 6:10 mile. 7:14 ave. I finished just as it started to snow. We are off to Salt Lake now for a Family Christmas Party.

Asics Kayano Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Easy and fun run with my kids after school. We ran on the snowy roads down by Walmart into Bluffdale and back. First time I have ran with my kids since Foot Locker. Cold outside today!

Asics Kayano Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy 6 miler on snowy icy roads.  Very sore from basketball yesterday.

Asics Kahana Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Met Timo this morning at 26.2 and ran an out and back on the west side of AF, and a mile on my own.

Asics Kahana Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Met Timo and did a run past all of the businesses on SR-89 into Lehi and back. 7.5 miles. the roads and sidewalks were icy and snowy.

Montrail Hard Rock Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Ran with Timo up around the hospital and back.  Very cold morning.  Merry Christmas!

Asics Kahana Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran with Timo around South West AF.  Roads were snow packed and icy.  We did a loop from 26.2.  

Asics Kahana Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Very cold this morning!  Timo and I ran by the junior high down the Mitchell wetlands  and back.  I added a mile at the end to give me seven. 

This will be my last run of the year.  Hopefully 2009 will be a better running year for me.  2008 wasn't bad, the races I ran I did well in considering everything, but 2009 will be better.  I want to race more and hope to stay healthier.  

Asics Kayano Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
69.900.000.007.600.0077.50
Saucony Tangent Miles: 6.00Asics Kahana Miles: 33.00Asics Kayano Miles: 22.50Montrail Hard Rock Miles: 7.50
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