| Location: Providence,UT, Member Since: Apr 18, 2008 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
no heart attack yet
Short-Term Running Goals:
turn 50 and have a colonoscopy done
Long-Term Running Goals: avoid open heart surgery
Personal: I am a 50 year old biochemistry professor at Utah State University in Logan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.25 | 5.70 | 5.10 | 2.00 | 55.05 |
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| Asics Gel Hyperspeed Miles: 36.25 | NB 790 Miles: 8.00 | Vibram Five Finger Sprints Miles: 10.80 |
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| | Race: |
Wellsville Founders day 5K (3.1 Miles) 00:17:53, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 3.10 | 0.00 | 7.50 |
| Wellsville does a good job putting on races, and the course is accurate, so I decided to ues this to break 18 minutes in the 5K. The course follows the Wellsville Biathlon run course, adding an additional 0.6 miles. Rolling hills, nothing major, very nice course. Keith Anderson ran the 10K so I didn't get to race him today. So I picked Jason Miller at the start as the guy to race. Jason beat me by 2 minutes last week at the TOU half so I was looking to get even today. Jason took off fast and I hung back a bit. I ran the first mile at about a 5:45 pace, passing a bunch of over enthusiastic fast starters, then caught Jason at about mile 1. We looked at each other, then paced off each other the rest of the race. We were racing for 3rd place, two fast younger guys were way out in front of us. I knew it was going to come down to a sprint at the finish and it did. Unfortunately for me, I didn't have the fire to finish it, and he beat me across the finish by a second or two. So I missed the "money" by 2 seconds. The story of my life. Well, Jason is 10 years younger, and won the Wellsville Biathlon this year, so that is some consolation to me. Good news is I met my goal of breaking 18 minutes, which I haven't done in a long time, so was happy with that. After the race I re-ran the course with Carol Rowe to cool down. Then went home and changed the oil on my daughter's car. |
| Asics Gel Hyperspeed Miles: 7.50 |
| | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| work to river trail to single track and back, 7:40 average. little sore but not too bad. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.00 | 5.50 |
| my week is all messed up, and little time to do anything, so a quick FF workout, including 8 x 200 on the track, about 40 second reps. just trying to strengthen my feet with two days of FF running per week. tomorrow I will try some kind of MW. I am too weak for a BW, but a MW is better than a SW. |
| Vibram Five Finger Sprints Miles: 5.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 5.70 | 2.00 | 0.00 | 10.75 |
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MBW work out, Providence/River Heights. 1 mile warmup. then 5.7 miles tempo at 6:31 average pace. then 0.8 miles easy. then 4 x 0.5 miles: 2:59, 2:57, 3:00, 2:56. then 0.75 mile cooldown.
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| Asics Gel Hyperspeed Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 1.00 | 5.30 |
| five fingers, work to track, 8 x 200 about 39-40 seconds and back to office. |
| Vibram Five Finger Sprints Miles: 5.30 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ryans place park in River Heights to mouth of BF canyon and back along TOU course. 18 miles @ 7:33 average pace. Wore a pair of neutral 6 ounce asics racing flats. No problems, thereby proving to myself that my previous foot problems were caused by the heavy cushioned shoes the so-called "shoe experts" told me to wear. |
| Asics Gel Hyperspeed Miles: 18.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.25 | 5.70 | 5.10 | 2.00 | 55.05 |
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| Asics Gel Hyperspeed Miles: 36.25 | NB 790 Miles: 8.00 | Vibram Five Finger Sprints Miles: 10.80 |
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