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Striders Half Marathon

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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:

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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
59.3020.003.100.0082.40
Skechers Go Run 2 (gray/green) Miles: 24.00Blue Crocs (9) Miles: 9.50Brooks Cascadia 7 Miles: 9.00Treadmill Miles: 4.50UA Cold Gear Rubber Miles: 4.50Kinvara 5 Test Miles: 8.50New Balance MR 1400 (2) Miles: 7.50Saucony Fastwitch 6 (Orange 10.5) Miles: 19.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 159.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Liberty park with Fritz and Collin. A bit windy to start but it settled down. It took 4.58 miles to shake out the legs.

Skechers Go Run 2 (gray/green) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Lunch

From work to 11th and C and back. Threw in a 6:03 downhill mile to feel that pace for Saturday at the Sriders Half. Plan there is to do 10 at marathon pace and then race to the finish.

More specifically, a slower mile 1 like Boston in 6:05 or so. Then drop it to 5:45 for the rest of the downhill and about 5:50 as it flattens out through mile 10. At this point I have to run mid 5:30s to the finish to PR in the half marathon ever so slightly.

I like this half because it is not much more than 300 ft net downhill so it is "honest" for Utah. Those early downhil miles range from 20 to 80 feet and the last three are about 60ft up total so I would earn that finish.

PM

4 easy from home w/two miles around the west high track. Some accelerations.

New monthly high with 344.85. Glad to be healthy again.

Blue Crocs (9) Miles: 4.00Brooks Cascadia 7 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Lunch

8.5 Wasatch out (into the wind) and back (with the wind!). Chilly. No workout today. In addition to the weather, my stomach was unhappy with all I ate this morning including two eggs not 30 minutes before running.

PM

4.5 on the treadmill right after work. February 19 was my last treadmill run other than at physical therapy :)

Treadmill Miles: 4.50UA Cold Gear Rubber Miles: 4.50Kinvara 5 Test Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.000.000.0015.00

4-3-2-1 miles at marathon effort with 4-3-2 minutes rest or so. The forecast said no precip so the snow for two hours before the run and the first three miles of the run was a surprise but it wasn't sticking and didn't affect anything.

After a two mile warm-up, I did the same four mile stretch from Research Park over the hill and down Wasatch at 6:03 (flat), 6:09 (75 up), 5:46 (75 down) and 5:49 (7 up). Felt ok. Then return to 1300 S and back to the end of Wasatch at 5:55 (7 up) 5:58 (even but 30 up/down in it) and 5:58 (7 down). Now I was more tired than I wanted to be. Then back to 1300 S and a shorter turn south at 5:58 (13 down) and 6:08 (25 up). I am tired and working now. Last mile was returning toward the zoo with 30 ft down then 60 ft up. I was very tired and managed a 6:14. 5:59.5 avgerage. Almost 2 mile cool down back to work.

Not a bad work out and not far off marathon pace but almost a blow up at the end. I attribute it to a tough workout, sub-optimal weather (wind not snow) and high mileage recently (187 miles over the last 14 days). Also running my easy stuff too fast including 6:40 pace on the treadmill yesterday evening.

I may reduce miles slightly this week to be fresh for Saturday. Maybe even Friday off!

Skechers Go Run 2 (gray/green) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Recovery pace (8:26) with Adam in the trails above work at lunch. I feel awesome today.

New Balance MR 1400 (2) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy AM miles up memory grove. I threw in 6x80 step murphys. That's it for the day! Lowest weigh in!

Signed up for a Community Supported Agrigulture share yesterday. Looking forward to fresh produce and eggs for 25 weeks. Now is the time to sign up.

Blue Crocs (9) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 159.00
Comments(6)
Race: Striders Half Marathon (13.1 Miles) 01:15:34, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.3010.003.100.0019.40

Rode down with Fritz. The buses were late and I used a honey bucket so I was only able to warm up about .65. Plan was 10 at marathon pace and race to the finish. Did what I intended but the last 3 were slower than I wanted and I missed my pr by 9 seconds. Feeling confident notwithstanding. 5:56, 5:44, 5:46, 5:46, 5:45, 5:44, 5:46, 5:48, 5:56, 5:47, 5:44, 5:42, 5:42 and 29 to finish (4:55 pace). Strava tells me my effort on 11-13 was 5:38 so that's probably the right effort.

Afterward, I picked up some Asics Hyper Speed 6 shoes from Ken and Janae Richardson of utahrunning.com. I have joined their elite team and I will have a little bit of gear for Boston. I will test out the shoes to make sure I am comfortable for Boston but was pleased with them doing a couple errands today.

Saucony Fastwitch 6 (Orange 10.5) Miles: 19.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.3020.003.100.0082.40
Skechers Go Run 2 (gray/green) Miles: 24.00Blue Crocs (9) Miles: 9.50Brooks Cascadia 7 Miles: 9.00Treadmill Miles: 4.50UA Cold Gear Rubber Miles: 4.50Kinvara 5 Test Miles: 8.50New Balance MR 1400 (2) Miles: 7.50Saucony Fastwitch 6 (Orange 10.5) Miles: 19.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 159.00
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