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Holiday Heroes

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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
34.500.005.600.000.0040.10
Asics Trail Attack Miles: 7.00Asics 2140 Miles: 8.00Saucony Tangent Miles: 6.50Montrail Hard Rock Miles: 8.50Saucony Omni 5 Miles: 5.50Saucony Fastwitch 2 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Same workout as last week.  We went up to the Playground and did 6 repeats on the mistress and 1 on the crawler.  I felt better and worse than last week.  Legs were beat up after this one and I bet I get sore all over.  8 miles total in 1:23:43

Asics Trail Attack Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met Walter and his harem this morning in Herriman at 5:15am for an easy run.  We did three miles with two other ladies, one of which was one of my track kids mom.  I met a couple of my kids moms this morning, kind of weird!  It was nice this morning too and I over-dressed.  Walter and I split from the group in the last half of the run with went from Monarch Meadows to Butterfield on the paved trail/  We were going a bit faster but still kept it easy.  1:03:20 for the run

Asics 2140 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.500.000.006.50

Ran  with the team today.  We did 5x800m repeats on the grass behind Oquirrh. with with about 500m recoveries.  My legs were so trashed today that I had a hard time staying up with the guys.  Most of my repeats were between 2:40-2:45, and they all sucked.  I just couldn't move the legs today and I never felt good.   6.5 miles

Saucony Tangent Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

We ran on Hell's playground today and explored a new road that took us out by the Bluffdale water treatment center.  I was starting to get cold when we left and got colder and colder as we went  It was freezing by the time we got done.  It was funny because I felt fine and the kids were trashed today, a turn around from yesterday.  I ended up dragging them around today.  Fun run today and it was quite challenging as well.

Montrail Hard Rock Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today because I was helping make final cuts for the girls Basketball team and it took forever!

Comments(1)
Race: Holiday Heroes (3.1 Miles) 00:17:49, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.003.100.000.009.10

I heard about this race at the last minute.  It was put on by Riverton City and the SLC County Sheriffs Department.  It had snowed during the night and this morning and I did not felt like running at all today, but I needed to at least salvage something after missing yesterday.   I got down to the race at the last minute and registered in time to get about a .5 mile warm-up in, I really needed a 2 mile warm-up!  I was about 34 degrees at the start, so I wore shorts a long-sleeve shirt and gloves.

I knew I was going to win because I didn't see anyone I knew at the start that could push me.  Michael Metcalf was there, but non of my faster guys.  The race started at a park on the Jordan River Parkway at 12400 S. and 1000 W.. The course was a loop course that started heading North on the Parkway.  After a mile it cut up in the hilly neighborhood by Hawkins hill.  The second mile was rough with the steep hills and headwind.  The start of the third mile was slow too because of  the hills and a zig zag through a park, but the end of the race was down Tithing Hill and around the park for the last .1.  I was all alone the whole race and ended up winning by about 4 minutes, which made me look like some kind of Paul Paetersen character or something.:)  My splits were:

5:27 all flat

6:11 mostly all uphill into the wind

5:41 Steep up and steep down

:30 last .1

17:50 for a total time.  I'll take it for my lack of preparation, the toughness of the course, and my first 5k in over a year.  The solo thing didn't help my cause either.

After I cooled down with Metcalf for 2 miles and then finished a cool-down on the parkway. 5.5 miles total in 42:45 (7:47 ave.)

Saucony Omni 5 Miles: 5.50Saucony Fastwitch 2 Miles: 3.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
34.500.005.600.000.0040.10
Asics Trail Attack Miles: 7.00Asics 2140 Miles: 8.00Saucony Tangent Miles: 6.50Montrail Hard Rock Miles: 8.50Saucony Omni 5 Miles: 5.50Saucony Fastwitch 2 Miles: 3.50
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