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Children of Hope Academy 5K

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Location:

Dogtown,Ut,

Member Since:

Jan 02, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs: 2:26:29 marathon @ St.George'14; 1:09:55 1/2 mar. '08; 31:00 10k '07

Short-Term Running Goals:

Love running now.

Long-Term Running Goals:

Love running forever!

Personal:

My perfect day would include a run through the desert, time with my wife and girls, tasty homemade meals, and a nice nap in the middle.

Miles:This week: 38.50 Month: 64.00 Year: 2559.00
Adios Lifetime Miles: 512.25
Rocket 2 Lifetime Miles: 109.00
Kinvara Grey Lifetime Miles: 222.00
Vazee Pace Lifetime Miles: 437.75
Pace Blue Lifetime Miles: 219.00
Boston Lifetime Miles: 472.00
Peg Green Lifetime Miles: 447.00
Speedgoat Lifetime Miles: 298.75
Peg Purple Lifetime Miles: 355.75
Ravenna Lifetime Miles: 392.25
Barefoot '18 Lifetime Miles: 6.75
Levitate Lifetime Miles: 160.25
Peg NOP Lifetime Miles: 167.00
Peg Blue34 Lifetime Miles: 48.50
Total Distance
115.00
Free Miles: 6.00Connect Miles: 11.50Boston Miles: 8.00Oregon Miles: 10.00Stratus Grey Miles: 10.25Rocket Miles: 20.00Landreth Blue Miles: 8.00Kinvara Miles: 7.00Hyper Speed(used) Miles: 8.00Zero Miles: 5.00Barefoot '13 Miles: 1.00Kinvara3 Miles: 20.25
Total Distance
17.50

AM - 11.5 GS/AC/Lutheran.  Didn't feel like a very long sleep last night, so I was dragging at first and had to move it down GS to make it to practice on time.  (Connect 473.5)

afternoon - 6 2xHarts/home.  Usual Monday stuff where I don't get much in, but get to watch some amazing runners do their thing in workouts.  Also hit weights today.  (Free 751.45)

Free Miles: 6.00Connect Miles: 11.50
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Total Distance
18.00

AM - 10 PV/AC/Lutheran.  I like to get a little extra sleep on Tuesdays if I can because it is usually a later night with church stuff.  So I slept in 15 minutes today and still got a decent morning in.  (Oregon 548.75)

afternoon - 8 Icehouse.  Up the monster hill on the Icehouse trail with the team.  Then ran home from the top of Green Springs.  (Boston 972.75)

Boston Miles: 8.00Oregon Miles: 10.00
Comments(2)
Total Distance
30.25

AM - 10.25 Clyde's. With Clyde for thirst time in a month or so - good to have the old guy around. Thoroughly exhausted this morning, but still got up. (Stratus grey 1072.35)

afternoon - 20 River Tail - Tempo. Started off with a 30 minute tempo with the team. Mike and I hit 5:37, which was where I wanted to start and right in his range. Unfortunately my watch battery was dead and I had to keep bugging him for pace info. I jogged back toward the girls and Travis let me borrow his watch to finish up my workout - which was an extended version of the one I did Saturday (instead of 20/15/10/5 minutes of tempo, I was going 30/20/10/5. The workout went well. Sometimes I thought I was pushing too hard because the watch was set for pace and seemed to be reading pretty fast (during a tempo like this I like to have it set for lap pace and let it run the whole set for an average). So anyway it kept fooling me and throwing me off a bit, but I was very happy to have something to go by. Then other times I felt great and felt I could move along for hours at the pace - I guess that is the eventual goal. 20 minute set was in 5:30 ave. Then after a mile recover, 10 minute was at 5:22 ave. I felt pretty tired and didn't want to "go to the well" so to speak, and thought about just calling it. But then I convinced myself that a mile wouldn't do too much harm. S I got going for the 5 minute set. The watch was reading 4:45 and I knew I wasn't going that quick. It took about half of the time to get the legs to get into a flow and then I felt good. Finished strong (but not too strong) with a 5:02. Cooled back to school. Happy the workout is over - maybe the hardest I've ever done for marathon prep. Distances covered were something like (but just kind of from memory) 30-5.4, 20-3.5, 10-1.8, 5:02 mile (those might not add up right, but are just kind of numbers that come to my mind. (Rocket 604.5)

Stratus Grey Miles: 10.25Rocket Miles: 20.00
Comments(7)
Total Distance
15.00

AM - 8 Hot Nails/AC/DI.  Snagged a couple of extra minutes of sleep and also cut the last section a mile short so I could get back for a parent/teacher conference (always fun!).  Felt okay this morning.  No soreness, a little fatigue by the end.  Mostly it will set in throughout the day I am sure.  Gives me an excuse to chill a little though for a couple days and run more with the girls.  (Landreth blue 890.4)

afternoon - 7 Old Mans.  Went out to the hill and ran a bit with the girls.  It was a good workout for them and got me moving a bit - which seems to help work out the kinks without putting too much craziness in there.  Weights after.  (Kinvara 797.9)

Landreth Blue Miles: 8.00Kinvara Miles: 7.00
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Total Distance
14.00

AM - 8 Parkway.  Just another shortened up easy run this morning.  The team had the morning off today so it was just me.  Warmer, but windy and lightning out on the horizon - looks like a storm coming in for the weekend.  (Hyper Speed 324.25)

afternoon - 6 Random Mall. Kind of all over as we delivered some flyers, but the mileage turned out perfect as my Hawk-o-meter is really honing in right now (I found out why on Saturday, right Logan!). Tons of laughs with Casey, Mike and Byron today. Then barefoot striders. (Barefoot '13 27)(Zero155.75)

Hyper Speed(used) Miles: 8.00Zero Miles: 5.00Barefoot '13 Miles: 1.00
Comments(1)
Race: Children of Hope Academy 5K (3.2 Miles) 00:22:05
Total Distance
20.25

AM - 16 Coral Canyon. Good morning run with Logan. Went out to DATS and then brought it back through Coral Canyon. Glad I decided to use the weekend to recover more. Pushing a big workout today would have been counterproductive I think.

morning - 4.25 Dixie. Ran this fundraiser race with Rylee this morning. I haven't ran a race with her in years,and she is running very well. So I wondered how quick she would go with me running with her. We warmed up for a mile and then chilled until the start. The course was a good fair loop course with gradual long ups and downs that wasn't going to turn in any burner times - and it ended up long also. Ry likes to start a little more conservative and pick people off throughout the run - which we did perfectly. No one passed us the whole race, but we passed many. I was very proud of her. She pushed super hard and got a great time (another PR) even with this cough that she can't seem to get rid of. We passed the 3 mile at 20:55, which really surprised her to be boing quicker than 7 minute pace. Then she finished strong trying to catch this kid that kicked it in the end when he realized an 11 year old girl was about to beat her. Ry ended up as the 2nd girl in the race with a 22:05 (6:53 ave.). (Kinvara3 285.25)

Good week. Particularly happy with Wednesday's workout and had a lot of fun running with Rylee today.

Goals for next week: I think I'll try today's workout on Monday and look for a good time trial of the DogTown 1/2 course on Saturday. Kind of getting excited to taper soon.

Kinvara3 Miles: 20.25
Comments(3)
Total Distance
115.00
Free Miles: 6.00Connect Miles: 11.50Boston Miles: 8.00Oregon Miles: 10.00Stratus Grey Miles: 10.25Rocket Miles: 20.00Landreth Blue Miles: 8.00Kinvara Miles: 7.00Hyper Speed(used) Miles: 8.00Zero Miles: 5.00Barefoot '13 Miles: 1.00Kinvara3 Miles: 20.25
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