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Deseret News 10K

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Location:

Preston,Id,USA

Member Since:

Mar 09, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


2009 TOU Half Marathon 1:25:06

2010 St George Painter's Half Marathon 1:25:24

2011 Jan. St George [Painter's] Half Marathon different course 1:25:28

2011 Apr. Boston Marathon 3:03:24

2011 May Ogden 5K 18:18

2011 July 4th 15K Freedom Run 58:53

2011 July Deseret News 10K 37:12

2011 Oct St George Marathon 2:58:18

Short-Term Running Goals:

Sub 18 min. 5k

1:24  Half

 Sub 3 at St George in Oct.

Get injury free and stay that way

Set new PRs at all distances now that I'm 50

 

Long-Term Running Goals:

17:30 5K

2:50 marathon

Personal:

I was born in 1960

I started running in 2006

I am married with a 16 year old son [that lives with my wife and I] and a 30 year old step son and 25 year old step daughter

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.050.009.300.5019.0043.85
Race: Deseret News 10K (6.21 Miles) 00:37:12, Place overall: 78, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.006.200.000.008.50

     We drove down to Salt Lake yesterday for a family get together. My brother and his family just got in from Austin. We spent the night at my parents house in Sandy. I got up at 4 am so I could be plenty early for the 6 am start. I arrived not quite an hour before and had no problem finding close parking and no lines at the POPs  15 to 20 min later there were huge lines at the POPs and traffic jams of cars looking for parking. It was already 75 degrees. I guess that's not too bad but being used to mornings in the low 50s, 65 would have been a lot nicer. I think there are usually over 2000 in the race and it draws some pretty good competition. It's considered the most competitive road race in Utah. I warmed up for a little over 2 miles and wondered how good of an idea that was after it just made me hot and sweaty waiting for the start. I was just dripping sweat standing in the stagnant air in the big crowd waiting to start. It felt good to get going and get some air moving. I had to start out pretty slow because of a lot of inexperienced looking runners that had lined up very close to the front and started very slow. Once I got through a bunch of them and could get moving I was able to take advantage of  some nice downhill [especially the first 2 miles] and finished mile 1 in 5:54. The downhill continued and mile 2 was 5:45. The 3rd mile starts out with some uphill the first half but a nice gradual downhill second half. 6:02 for mile 3. I found myself trying not to draft off of other runners because it felt so much better to have the breeze in my face. Mile 4 was 5:55. I was starting to feel pretty tired at this point and it was a real struggle not to lose motivation. Mile 5 was 6:05. The last .6 mile is all uphill and the 6th mile and the last .2 is the only net uphill section of the race. That last stretch seemed like it would never end but I was passing quite a few runners. Mile 6 was 6:19 and the last .21 [on Garmin] was 1:09 [5:26 pace]. Finish time was 37:12. Overall pace was 5:59. I was hoping to break into top 3 in my age group and I ended up 2nd. Last time I ran this race was 2 years ago and my time was 38:16 a PR by over a minute so I felt pretty good about the result.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

     Went for 25 miles on my road bike this morning.

      Played basketball for a couple of hours in the evening.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     I ran 8 miles in the morning at 8:34 pace. I felt pretty beat still from the race Monday. My quads were pretty sore from the downhill. The muscles up the outside edge of my shin were sore along with several other spots. I guess I hadn't really trained very well for that 10k with no tempo runs lately and only 2 miles downhill training 2 weeks ago. 

     My brother and his family from Austin have been staying with us for a couple of days and we went up to float a section of the Bear river on tubes. On the first trip down my tube got torn open on a rock with about a mile to go so I ran the rest of the way down the gravel road in my Vibram Five Fingers and got another mile in for the day.  We made another trip down and I hit my butt quite hard on a rock that was just under the surface in the middle of a rapid. It has been pretty painful. It wasn't my day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

      My butt is worse today where I hit it yesterday just between the tailbone and my belt. Certain motions really hurt. I decided to skip my run today and see if I can get better recovered for my biathlon on Saturday. I don't know if 4 days is going to be enough time to recovery fully from Des News Monday. I plan on taking tomorrow pretty easy too. Hopefully my sore butt will get feeling better by then too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.750.000.000.500.003.25

     My butt is feeling a bit better today. It was a little sore running but didn't seem to affect my running. I think I'm still feeling a bit of fatigue from Monday so I kept it short and ran 2x1/4 miles in 80 seconds each and a few striders just to get the legs moving. 3.25 miles @7:39/mile.

Comments(1)
Race: Preston Biathlon (17.1 Miles) 00:57:46, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.003.100.0011.0015.10

     The Preston Biathlon is the biggest race here in town each year at least competition wise. It's our big weekend here in town with  " The Famous Preston Night Rodeo" . They lay claim to being the first night rodeo ever held. There are parades and carnival and all kinds of events all weekend. The race draws in a good number of people from out of town. Last year they said they had 160 participate including teams and this year it seemed as big or bigger. I really wanted to do well here but wasn't sure what to expect since I normally ride my bike year round but only started riding 3 weeks ago twice a week and it didn't help that I ran a 10K on Monday. OK enough of my excuses.  There were a lot of people I didn't recognize and a lot of nice looking bikes and fast looking people. Some of these guys are better bikers and you just have to hope that they are slow enough runners and there are better runners you hope don't bike much.I just did a 1 mile warmup and just running 8 min pace felt hard but I've had races before where I felt lousy during the warmup and still had a good result. I just hoped it would be one of those. The race has a 5K run followed by a 14.5 [closer to 14] mile bike ride both on out and back courses. Last year they did the bike first and I was very glad they went back to the run first.

     The race started and I had about 15 people running ahead of me the first 1/4 mile and we were at about 5:50 pace.  I passed a few and still had about 10 ahead of me at 1/2 mile and the pace was still a bit under 6 min which was about what I had hoped to run the whole 5K I thought I could manage that without going all out and still have something left for the bike. I passed a few more the next 1/2 mile but I was slowing badly. First mile I finished in 6:14. Ouch. There was just no pop in the legs. 2nd mile was 6:16 and by then I just had 3 runners ahead of me but they were all way ahead. I didn't want to pick up the pace much and just cruise in so I wouldn't be too spent when I got on the bike. 3rd mile was 6:11 and without intending to I picked it up to about 5:20 pace for the last .1. Finished the 5K in 19:08. I was obviously still feeling it from the 10K this week. Normally when I run 5ks on consecutive weekends, I usually recover and run the second one better but I guess a 10k with 4 recovery days isn't quite the same especially as I get older.

     I was in transition about 52 seconds then I was off on the bike. After a slow start because of a couple of hairpin turns then a left turn onto a road with some traffic I had to slow for, I got settled in and focused on the guy in red who had finished the run about a minute ahead of me. The last race I saw this guy at he won the mile in 4:40 something so I was actually surprised I had finished the run even that close behind but before the race I had seen that he had a nice bike and equipment so I figured he must do a lot of riding and I doubted I would be able to make up what appeared to be a 1/2 mile lead he had on me. The next 2 guys were way up on him. After 4 or 5 miles I didn't feel like I had made up any ground on him but at least I seemed to be opening a bigger gap on the guys behind me. This course is always either climbing or dropping with 3 or 4 short hills that are pretty steep. At the halfway point it was the first time I felt like I had actually gained slightly on him and from that point the next 3 1/2 miles are a steady climb. As the climb went on I could tell that I was actually gaining and the more it went on I was gaining fast. I made it my goal to catch him before the downhill started and I just passed him just before the highest point. There was still some uphill after this but it was mostly gradual downhill or flat to the finish. I expended a lot of energy to hopefully leave him behind quickly but he fell right in behind and started drafting which isn't allowed. He sat on my wheel for  a while then I let him pass. I rode along behind him 4 bike lengths back [as required] for a while and he slowed slower than I wanted to go so I tried to make a fast break to loose him but he got on me drafting again. I knew I had more left in the tank than he did but not if I had to do this a lot longer. After pulling him along for a while doing all the work I backed up and told him the rule. He hadn't herd it mentioned and I hadn't this year either but it had been the rule in the past years and at every other biathlon I have done. To his credit when I took off again he kept the right distance and I was able to pull away and build 17 seconds over the final 2 miles. I was really hoping the other 2 guys that finished ahead of me were both in the team category but one was an individual rider so I ended up 2nd overall. I finished the bike in 37:44 [22.2 MPH average] and my overall time was 57:46.

     Last year I did the bike in 36:03 [23.3 MPH]. I was in much better bike shape and the bike was first so I was fresher but I had a horrible time trying to run the 5K off of the bike after that and was 20:52 on the run so I beat last years overall time. Had I trained good on the bike and not run the 10K Monday, I probably still wouldn't have beat the 1st place finisher from Logan who came in almost 2 minutes ahead of me but it could have been a lot closer. I'm pretty happy though with a PR and second overall especially under the circumstances. Fun to do well in the hometown.

 

     PM  My wife and I went for a 5 mile bike ride in the evening. After that I went another 10.

    

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.050.009.300.5019.0043.85
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