Speed only kills if you don't have it!

Striders winter 5k

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Riverton,UT,

Member Since:

Jun 19, 2006

Gender:

Male

Goal Type:

Local Elite

Short-Term Running Goals:

 2019 Running Goals:

Get knee healthy and back to decent running form

 

 

 

Long-Term Running Goals:

Run a sub-2:25 Marathon

Win a Marathon

Compete in an Ironman before I am 50 years old

 

Personal:

I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a school teacher, Athletic Director, and coach cross country and track at Herriman High. 

 

Favorite Blogs:

Miles:This week: 0.00 Month: 13.50 Year: 56.60
Saucony Type A Lifetime Miles: 66.60
Hoka Tracer Lifetime Miles: 28.50
Hoka Speed Instinct Trail Lifetime Miles: 143.90
Saucony Freedom Iso Lifetime Miles: 293.10
Saucony Kinvara 8 Lifetime Miles: 54.40
Saucony Triumph Iso 5 Lifetime Miles: 378.30
Adidas Boston 7 Lifetime Miles: 54.10
Nike Zoom Fly FK Lifetime Miles: 116.20
Mizuno Wave Sky 2 Lifetime Miles: 216.80
Hoka Speedgoat 3 Lifetime Miles: 101.70
Nike Zoom Fly (Black) Lifetime Miles: 39.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.304.700.000.000.0031.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.200.000.000.000.009.20

I got up earlier than normal and ran the Providence hill loop.  I hadn't ran that run since before St. George last year, and forgot how nasty that hill is.  I felt okay, I think that the weekend rest helped me out.  Most of my run was in the dark, but it wsn't below 0 degrees like it has been.

1:09:58

I went to the HPER gym and lifed my upper body tonight.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off!  Wanted to lift my legs today, but ended up playing a couple games of Racquetball instead.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.401.600.000.000.004.00

I needed to get a little bit of tempo in so I ran a bit later, which gave me more light but less time.  I did my version of the Dynamic Fitness 4 miler from home.  When I hit Hillcrest elementary I did tempo the rest of the way.  Man I am out of shape!  Although it was hard it felt good to be running that fast again.  I did the tempo portion of my run in 9:12, and the total time was 26:01. I felt good about my effort.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.000.0010.20

I ran early morning again today.  I decided it was time to run a 10 miler even though I am not in any kind of shape yet.   I went down Boulevard, though the Island, River Heights, Providence, and into Millville.  I went far enough to make sure I had plenty for a 10 miler and turned aroud and came back the exact same way until I hit 800 North and I finished with the hill.  I was pretty beat when I finished, but it is good to get the first one under my belt.  It was raining the whole run, and I was wearing my new shoes, so they are well broken in after going through all of the mud puddles.  I came back 5 sec. slower than what I went out in.  38:01 and 38:06

1:16:07

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I did the HPER, Hillcrest,Cemetary loop with 6x100 meter strides this morning before school.  I felt tight at first but the strides loosened me up quite a bit.  I hope I feel okay tomorrow in the Striders 5k.

19:04

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Race: Striders winter 5k (3.1 Miles) 00:19:28, Place overall: 23, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.003.100.000.000.005.10

The Striders winter racing circuit started today with the 5k.  I got to the start in plenty of time to get my number, warm up for a mile and visit with Cody, Dan, and Russell Bennett for a few minutes.  The weather was perfect, and I was glad because these races aren't known for being on days with good weather.  Although it was nice, I still didn't think it was quite warm enough to strip down to my nothins, like a lot of people did.  

I didn't really know what the course was like until everyone started to talk about the 10% grades and that sort of stuff.  I wasn't too concerned because I wasn't going for the win today or even run a fast time, I just want to have fun and get back into shape for bigger and better things this year.  I was surprised by the amount of hot-shot runners that shhowed up today, it was one the most quality fields of runners that I have seen in in a 5k in the last 10 years. 

I took off pretty easy, not wanting to gas myself in the first mile.  I ran hard (for me right now), but still kept a steady, semi-comfortable pace.  I went through the first mile in 6:31 and knew that the next one would be a little slower.  It was (6:45), as the second mile had some pretty good climbs in it.  When the down hill came I felt alright so I just relaxed and let gravity do it's job.  I caught up with Dan with about .4 to go and told him to come with me, and he seemed to for the most part (he was only about five seconds back at the finish).  I cruised in and finished around 19:28.  I missed the 3 mile split, so my last 1.1 was 6:11.  I didn't have any one pass me the whole race, and I bet I caught about 25 people over the course.  It was fun being back where I shouldn't be and knowing it, and having those around me wondering why I would eventually fly by them. 

I was happy with my run, considering my conditioning.  I just wanted to run under 20 minutes, and I did that on a tougher course.  I was pleased with how all my Del Sol team (Dan, Cody, Sasha, and Paul) did today, I thought that everyone ran well.  I was especially impressed with Paul.  I know he is a modest guy who doesn't like the spotlight, but he kicked some serious asphalt today! ( I hope that is family friendly enough)

I ended up 7th in the age, 23rd overall, with a 19:28.5

I ran a mile warm-up and a mile cool down with my race for a total of 5.1 today.  31 miles for the week, one mile better than what I had scheduled.  35 is on my schedule for next week.

I also played a full court Basketball game this afternoon with two 20 minute halves (played the whole 40 min. myself), we won 70 to 55, and are now 8 and 1on the season.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.304.700.000.000.0031.00
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