I am one with the levee and the levee with me

Titanium Man Triathlon 10k

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Short-Term Running Goals:

1) Low-31s Crescent City Classic (April 20)

Sub-32 and beat the local guys, Azalea Trail Run (March 23)

2) 1:08:xx Indy Mini Marathon (May 4)

2) TBD at Grandma's 2019 (way too-early goal is 2:23:xx)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 1876.49
Mizuno Ekiden Lifetime Miles: 260.15
Streak 6 Lifetime Miles: 535.40
Boston 6 Lifetime Miles: 506.05
Flyknit Streaks Lifetime Miles: 300.80
Saucony Zealot 3 (green) Lifetime Miles: 520.60
Flyknit VFs Lifetime Miles: 72.00
Saucony Zealot 3 (green X 2) Lifetime Miles: 361.85
Nike Zoom Fly Lifetime Miles: 199.00
Saucony Ride Iso Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.300.008.1010.95222.35
Brooks Switch Miles: 142.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Hill workout tonight with the team. Close to 100 degrees today so we waited till evening. 10x90 second hill repeats, about 2:1 rest ratio, which was okay with me because I was not on my game tonight; a little dehydrated, I think. But the team ran great... they race the #1 and #14 ranked teams in the nation next week and are hungry to pick someone off. 

Brooks Switch Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 1 - Met team after work for easy 7. 6:40ish pace.

PM 2 - Added an easy 3

Brooks Switch Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 1 - Met team for easy 5.

PM 2 - Added super easy 5 by myself.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Opening race for our boys team. They ran very, very well, sweeping the top-4 spots against respectable opponents, #5 barely getting nipped at the line for 6th place. 25 second spread over a difficult 2-mile course for the top 5, not bad. They race the #5 and #17 nationally ranked teams next week. We expect to win.

Brooks Switch Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Titanium Man Triathlon 10k (6.3 Miles) 00:33:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.006.2011.70

I ran the anchor leg of a local triathlon today... kind of a weird, but very fun experience. It's been a long, long time since I ran a 10k, so I was hoping to get a good gauge of where I'm at fitness-wise, since most of my recent workouts have been odd-ball high school XC type workouts.

My teammates told me I'd get the hand-off about 4 minutes down on the top team, and their guy is a 38-ish 10k runner. Piece of cake, I thought, figuring I should be able to run 33:00. But when our biker was nowhere in sight 3:30 down, then 4:00, then 4:30, I started to think a win was out of the question. He finally came into view at 5:00 and I had the timing chip by 5:30 behind the lead guy, running in 3rd place by this point. The weather was perfect, the course was flat with generally gentle turns, and I was initially shooting for a 5:20 pace average, although now thinking that 5:15 might be needed to win.

I had borrowed a Garmin and was banking on being able to pace off of it but should have known the instantaneous pace would be inaccurate. It was bouncing between 5:10 and 5:25 for the first mile, jumping to 6:00 every time I went under a tree (is that normal?), so I really had no clue what I was running. The first mile cone came through in 5:41 and was obviously off... the watch told me I'd done 1.10 miles at that point.

So I tried to guess where 5:20 pace was and glanced at the watch every time I was out from under the trees. The 2-mile cone went by in 11:04 and I didn't catch the Garmin measurement. 3-mile cone came and went in 16:31 and I reached the turnaround in 17:08. It was an out-and-back course so I was able to measure 2:20 between me and 1st place, and the excitement of closing so much distance in the first half helped shake off some of the fatigue that was creeping in.

I passed 2nd place around mile 4 (22:04, I think?), realized I had a lot left in the tank and started to push it. I peeked at the Garmin every time I was in the clear and watched it drop from 5:20 to 4:58. I was getting nervous as I neared mile 5, straining to see ahead to my target... and he finally came into view around the mile mark (27:12).

He was 30 seconds up and I knew he was toast. I dug down a little more, not wanting to make it too close, Garmin pace creeped down to 4:53 (probably just under 5:00 in reality), and he was coming back to me very quickly. I caught him at 5.4 and had a straight shot to the finish. I held my pace to 6 miles, and the final bit was a moderate uphill to the finish. My watch stopped at 33:30 for 6.30, about 45 seconds up on 2nd place. I believe that makes 32:58 for a straight conversion to 6.2, which is okay. That's about where I expected to be.

I was not happy with the mile measurements... In retrospect I had no clue what pace I was running. I believed my Garmin when I was in the open during the race, but in reality it was reading 5 seconds fast or so. It's really not hard to certify a course, so why is it so hard to find one around here?

The good news is I had lots left at the end. I believe my last 2.3 miles was run in 5:00-5:05 pace, so I should be running my 10k considerable quicker. I'll have to find a certified course for the next one of these I do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

PM 1 - Hill workout at Richland again. Averaged about 5:00 pace for 5 reps - needed to do more but we started late and it got dark on us. Star senior had a much workout today.

Brooks Switch Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

11.6 miles today.

Brooks Switch Miles: 11.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

PM 1 - 3.5 with team.

PM 2 - 7 miles by self. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

1 run, 12 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Tracy Walters Meet in Spokane tomorrow. Drove up our star sophomore late, brother got married earlier today. 10 miles late around Spokane. Ran by a hobo on the sidewalk who flicked out a knife as I ran by.... I think he was worried I was going to jump him, but I just about wet myself.

Brooks Switch Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy, mostly by myself.

Brooks Switch Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.100.006.10

We had a league meet in Yakima. Both of the other top contenders in our league were there, so this was essentially for the league championship. They took care of business going 1-2-3, which was a really good thing because 4 and 5 and 6 were sick and were way back. 

I tempo-ed the course as a workout afterwards - 5k in 17:05. Brutal course. 

Brooks Switch Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Single run. Started out wanting to go 12 but it felt good so I kept going a little longer. 

Brooks Switch Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I was out to do an easy 10 but tripped over a cement barrier I was trying to jump over. I really don't know what happened, but suddenly I was falling and landed on my knee. Luckily it doesn't look like I did anything serious, but I got a giant goose egg on my inner quad and I ended up hitchhiking back to my car. 

Brooks Switch Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3. The swelling has gone down significantly and I could run without serious pain. Looks like I just bruised the muscle.

Brooks Switch Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Shadle Park Invite up in Spokane this week. They run class races, so things are split up a bit. Our boys ran well... lumping the results together we had 3 guys in front of Ferris' #2. Excellent progress. Our 4 and 5 are still a little further back, but they're getting there.

I ran 12 easy, the leg seems fine. Bruised and swollen, but it doesn't affect my stride at all. 

Brooks Switch Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.002.5011.70

Hill workout at Richland. 4x.7mile loop, averaging 5:00-5:05.

Added an easy 5 later by myself. 

Brooks Switch Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Long day, only ran 6 with the boys, no second run.

Brooks Switch Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.002.2514.00

6x600m repeats at our XC course. Started at 1:50 and chopped down to 1:36. Too much rest, not enough volume, but that's okay. It was hot today and coach has been worried about sickness.

Brooks Switch Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12. I moved to a new apartment that's right on the Columbia River with a nice river trail that runs for miles and miles alongside. It's wonderful.

Brooks Switch Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

We were supposed to have a hard run today, but half the varsity team has come down with the swine flu so we took it easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

10 miles in 66 minutes with the team. We recovered a couple runners from disease but most of our top runners are still out. 2 mile pickup with a 5:30 average to try to get them back into speed mode.

I was going to add more tonight, but I seem to have developed some hot spots, so I'm keeping them iced down. It's probably time to get new shoes. 

Brooks Switch Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.300.008.1010.95222.35
Brooks Switch Miles: 142.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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