I am one with the levee and the levee with me

Wine 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)

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.

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Miles:This week: 1.00 Month: 1.00 Year: 1.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.050.005.006.9686.01
Saucony Zealot 3 (green) Miles: 30.00Peg 35s Miles: 22.00Flyknit Streaks Miles: 12.00Boston 6 Miles: 12.00Flyknit VFs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 in the easy to recovery range. Very windy this morning.

Saucony Zealot 3 (green) 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
16.000.000.000.0016.00

AM - 10 easy. Took my dad fishing for a few hours off a bridge in the gulf. He hooked a monster that broke his 40 lb line after a 10 min fight. Current estimate is a 30-40 lb fish. I'm sure that will grow over time.

PM - 6 easy

Peg 35s Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.004.000.7512.00

4 mile tempo + 6 x 35s sprints. I got a break from the wind this morning and had to take advantage. I ran it as an out-and-back to get equal doses of the light breeze.

21:23 - 5:23, 5:26, 5:20 (including 180), 5:14

Felt GREAT. I really got rolling in the last 2 miles and just let it go. Think I could have held 5:15 for a couple more.

Flyknit Streaks 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
12.000.000.000.0012.00

12 easy

Saucony Zealot 3 (green) 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
11.000.001.000.0012.00

12 with a simple 5 x 1:00 on/off fartlek at roughly 10k effort. Just keeping the pump primed to race on Saturday. 

Boston 6 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
6.000.000.000.006.00

6 easy... then off to Birmingham

Peg 35s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Wine 10k (6.214 Miles) 00:32:13, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.006.2118.01

I made the 5 hr drive to Birmingham last night. Got in later than was ideal, but the family wasn't coming and I wanted to be around to hang out with the kids before bed. Worth it.

The weather was nice until it started raining. 48F at the start with practically no wind. The first 5k is a net uphill with rolling hills, and the second half drops about 60 ft before rolling along to the finish. No huge hills. A gentle 50 ft climb in mile 3 with the gentle drop behind it in mile 4. Rolling hills are perfect for me. Net drop of about 20 ft between start and finish.

Splits off my watch were 5:11, 5:16, 5:12, 5:04, 5:08, 5:11. ~5:00 to the finish. I followed a nice pack through 5k, taking over the lead in the 3rd mile and pulling away in the final 2. The clouds opened up at 2.5 miles and poured the rest of the way. Floated the downhill. Last 2 miles were mostly flat and I pushed hard from there to the finish. The 6th mile was better than it looked as there was a sharp 270 degree turn followed immediately by a 90 degree turn that zapped all momentum.

This is my fastest 10k since 2012. I'll take that. I felt very, very strong all the way to the finish, and I feel like my base fitness is in a good spot. I had the sensation of feeling like there was more aerobic ability to tap but no speed in the legs to grab it. I think there are good things to come this spring.

Saucony Zealot 3 (green) Miles: 8.00Flyknit VFs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.050.005.006.9686.01
Saucony Zealot 3 (green) Miles: 30.00Peg 35s Miles: 22.00Flyknit Streaks Miles: 12.00Boston 6 Miles: 12.00Flyknit VFs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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