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SLCTC Winter Series 15k

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Location:

Salt Lake City,UT,

Member Since:

May 22, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5k - 16:40 (2014 SLCTC Winter Series)

Half - 1:15:26 (2014 Canyonlands)

Full - 2:34:17 (2014 Boston)

Long-Term Running Goals:

Stay in shape

Personal:

Married with sons ages 8 and 4

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrell Road Glove Lifetime Miles: 92.47
Brooks Defyance 3 Lifetime Miles: 670.34
New Balance MR 1400 (2) Lifetime Miles: 469.02
Brooks Cascadia 7 Lifetime Miles: 552.10
Saucony Fastwitch 6 (Orange 10.5) Lifetime Miles: 238.47
Saucony Ride 5 Lifetime Miles: 270.14
UA Cold Gear Rubber Lifetime Miles: 398.72
Kinvara 5 Test Lifetime Miles: 537.10
Asics Hyper Speed 6 Lifetime Miles: 128.90
Kinvara 5 (May 2014) Lifetime Miles: 464.01
Altra Loan Peak 1.5 (free) Lifetime Miles: 109.83
New Balance RC 1400 Lifetime Miles: 414.63
Brooks PureFlow 4 (June 15) Lifetime Miles: 380.33
PT Lifetime Miles: 14.00
Brooks Launch 7 (9-15) Lifetime Miles: 234.59
Treadmill 2016 Lifetime Miles: 38.39
Brooks Cascadia May 2015 Lifetime Miles: 120.74
Treadmill 2017 Lifetime Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.0114.321.000.0052.33
Brooks Defyance 3 Miles: 19.01Blue Crocs (10) Miles: 7.00Treadmill Miles: 8.00Altra Instinct 1.5 Miles: 11.00Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 15.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.014.000.000.0015.01

Idea was 1hr easy, 15x1mt @ marathon pace, 1mt recover, 30mts easy. I was pressed for time, so I modified to 7.5 miles moderate (7:00 pace) 4 miles at marathon pace (6:30 pace) and 3.5 miles moderate (7:00 pace). 

Averaged 6:52 and 1:43:05 total. 500ft climb. To Liberty Park and up 500E to 3300 S and back.

Brooks Defyance 3 Miles: 15.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

First day off since January 16 when I was traveling from Houston. This is a down week (goal is about 53 miles) and I thought a rest day would serve me better today than Friday.

I have some lingering soreness from the downhill quad thrashing on Saturday and some increasing left hip flexor pain (its minor and I am thinking it was acute rather than based on overuse).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run from work to Foothill and about 25th S. Stayed on Foothill to keep it relatively flat with my hip/groin. The pain is most pronounced in the morning and it subsides throughout the day. No issues on the run; doesn't worsen uphill/downhill/faster/slower. 53:45 and 500ft of climb.

Blue Crocs (10) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.008.00

Treadmill "fartlek" where I put it on variable incline and went between 0 and 3.5. For the run, 3 miles warm, 12x30 seconds at 6:00-5:42 (10.0-10.5-10.0). 30 seconds of recovery. 56:36 total time.

Its pretty tough with the inclines, so I felt pretty good but not altogether strong finishing. Hip/groin still there but I think its improving.

Treadmill Miles: 8.00Altra Instinct 1.5 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy Emigration up and down. 600 ft climb and 45:26 total. Did six strides in mile 5. Feeling a bit blah.

Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy across U campus. 250+ft climb and 30:35. Feeling the need for some speed and looking forward to the 15k tomorrow. Hopefully the weather isn't awful.

The hip/groin isn't improving but its not getting worse. My greatest concern now is whether it will adversely affect my stride.

25 miles during the week - my fewest this cycle by 7 and I'm feeling fresh. Next week will be the most yet this cycle with 41 weekday and 34 weekend!

Brooks Defyance 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: SLCTC Winter Series 15k (9.321 Miles) 01:00:54, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.320.000.0012.32

A memorable experience.

I was driving west on I80 at about 9:00 and all was clear but the western horizon was black. Then a flock of more than 100 seagulls flew east fleeing the storm and several more flocks followed. The wind picked up and the storm hit right after I arrived at Saltair. I warmed up 3 miles on the course and my face was frozen with the wind blowing from the west. Luckily I had a ski mask to cover my mouth and nose in my bag for the race.

There were fewer runners this time and the snow was more than an inch deep when we lined up. I decided to throw out any targets and just finish the race. Splits were 6:14, 6:18, 6:24, 6:20, 6:27, 6:47, 6:50, 6:45, 6:38 and about 2:01 for the last .321. I am not sure about the finish because I didn't have the wherewithall to stop my watch so I will have to update after I see the official stats. At the turnaround, the wind picked up considerably and the second half was miserable. I am happy to have done the race and the 6:31 pace is my target marathon pace so I can consider this a good marathon pace run.

I also feel fresh so my 17 miler tomorrow should be ok. I met Fritz and Adam from the blog. Fritz had to tell me that my Altras were the newer version. I think the girl at SLRunningCo in Foothill Village told me they weren't the newer version but obviously neither of us knew what was going on. I learned after the race that I ran a faster mile 7 than Fritz (6:50 to 6:52) so I am excited to have outpaced him for likely the only mile ever. Adam was also very nice.

No cool down as I was a popsicle at the end with a drenched shirt and a numb torso.

Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 9.32Altra Instinct 1.5 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.0114.321.000.0052.33
Brooks Defyance 3 Miles: 19.01Blue Crocs (10) Miles: 7.00Treadmill Miles: 8.00Altra Instinct 1.5 Miles: 11.00Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 15.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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