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Hale Freezes over 5k

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Location:

Dallas,TX,USA

Member Since:

Feb 21, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 19:03 - Race 4 Recovery (2009)

10k - 42:23 - SLCTC Winter Series (2010)

10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)

1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)

Marathon - 2:54:47 - Top of Utah (2011)

Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)

R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014)

Short-Term Running Goals:

Get back in decent running form. Maybe enter a road race in 2017?

Long-Term Running Goals:

Run a 5k under 18:00

Personal:

Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon.  I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out.  Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Griffin Lifetime Miles: 770.29
Salomon Synapse Lifetime Miles: 108.75
Saucony Kinvara 6 Lifetime Miles: 194.25
Brown Crocs Lifetime Miles: 64.00
Bike Miles 2016 Lifetime Miles: 1074.50
TNF Hyper Track Guide #2 Lifetime Miles: 7.00
Race: Hale Freezes over 5k (3.03 Miles) 00:19:29, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.740.003.030.009.77

AM

Took Griffin out on is loop about 2 hours before race time to get the blood movin.  It was 6 degrees here and fog, but by the time I hit Orem it was about freezing and sunny.  It felt so good that I ran in shorts!  

Of course about 50 people went out charging when the gun went off, which pulled me out a little harder than I had planned, but I was able to not get too excited and by the mile mark was in 5th place.  There was a gnarly hill about 2 miles in that turned my legs a little jell-o-ish, so I just focused on keeping good form until the end.  Thought I may have a chance on the 3rd place guy who was only about 10 seconds ahead of me thru the last mile, but I didn't have a kick to catch up.  Oh well, today was more of a fitness test than a race for me.

I feel pretty decent about my time given the course and I wasn't at 100% effort.  This time last year I ran the SLCTC 5k, which is an easier course, at about the same effort level and did it in 20:20.  So I think I'm in better shape in January this year than I was last year.  Gonna keep building basic aerobic capacity and overall strength for the next month and then work on more speed after that. 

Run:

2 with Griffin, no watch

1 warm-up w/ a few strides

3.03 in 19:29, avg. 6:26 per mile.  Splits were 6:09(flat), 6:24(flat, steep downhill, flat, steep uphill), 6:47(steep uphill to steady uphill), :09 for .03(no kick due to jell-o in the legs)

3.74 cool-down in 28:54, avg. 7:42 per mile, immediately following the race.

PM

1.5 hour ski tour with Griffin at Dutch Hollow. 


Saucony Guide Red Miles: 5.74Saucony Tangent Miles: 4.03Griffin Miles: 2.00
Comments
From Little Bad Legs on Sat, Jan 29, 2011 at 17:19:42 from 71.237.225.226

Nice job. It must have been nice racing in low 30's after a warm-up in 6 degrees! Keep building your base and you'll have a great 2011.

From Seth on Sat, Jan 29, 2011 at 21:00:32 from 67.161.218.123

That's the plan, thanks dude!

From Burt on Mon, Jan 31, 2011 at 12:14:03 from 206.19.214.144

Congrats on the 5th place finish!

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