Per Aspera Ad Astra

Winter Series 10k

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Location:

Salt Lake City,UT,United States

Member Since:

Dec 08, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

13.1: 1:09:58 (2018 Des News)

26.2: 2:37:45 (2019 Mesa Phoenix)

Short-Term Running Goals:

Stay healthy!

 

2019 Running Schedule

Feb - Mesa Phoenix Marathon (AZ): 2:37:45. Lingering flu didn't help, but I still got a PR.

April - Bonneville Shoreline Trail Marathon (UT). Mostly just going to be a training run. Finally got myself into the sub-4 club last year, so I'll just have fun with it this year.

May - Stillwater Half Marathon (MN). Goal race for Spring. Looking for ~1:12.

October- Chicago Marathon (IL). We'll see where I'm at in Fall, but probably will be looking for low 2:30s.

Long-Term Running Goals:

Stay healthy, make improvements, maximize my potential.

Personal:

I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design and improve neurosurgical approaches for treating movement disorders.


Summer 2018 update: I'm lazy about copying over from Strava, so find me over there for day-to-day runs until I eventually get around to copying everything over here.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 26.21
Skechers GoRun 4 Blue - A Bit Too Big, But Free Lifetime Miles: 105.80
Saucony Grid Type A Lifetime Miles: 94.20
Saucony Fastwitch 7 Blue Lifetime Miles: 132.40
Saucony Fastwitch 7 Red Lifetime Miles: 135.90
New Balance Vazee Summit V2 Black Lifetime Miles: 121.90
Skechers Go Med Speed 4 Lifetime Miles: 36.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.107.503.706.7071.00
RETIRED Nike Zoom Streak LT2 Miles: 71.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy run, 7:4x average pace (Josh had 7:38, but had to play a little catch-up), with Josh, Jake, Mystery Runner Nate, James, and Allie.  Liberty to Memory Grove and back with a loop at the end.  Legs were still a little tired, but hip felt OK.

RETIRED Nike Zoom Streak LT2 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.502.500.0010.00

10 miles on the treadmill.  Didn't start running until 8:55, and the gym closes at 10, so I decided to run fast.  First 7.5 was at 6:05 average pace, last 2.5 was at 5:35 average pace.  Legs were a little tired at the beginning, but loosened up and felt good.  I spent the entire time rocking out hard to some new tunes from Cynic, a really fantastic group whose style has changed a lot over the years while still retaining a really recognizable quality that is truly their own: http://www.youtube.com/watch?v=KDNr3p6jQ-A

RETIRED Nike Zoom Streak LT2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.001.200.0010.00

10 at the gym.  Had a little less than 2 miles done on the treadmill when I spotted James running fast on the track overhead, so I jumped off, did the last 1.2 of his 75 lap workout with him (I wasn't wearing a watch, but I guess it was a little under 6:00 pace), and then went back to do another 7 on the treadmill.  Treadmill miles were about 7:10 average pace.

RETIRED Nike Zoom Streak LT2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

10.6 miles at 6:39 average pace, so on the faster side of easy, but easier than MP, with no miles under 6:20, and no miles over 7:00.  My place to 9th East to 27th South to Elizabeth to Highland to 21st south to 9th east to my place.  Glute/right leg felt a little tight, so I'm stretching hard now.  I need to make sure that I'm consistent about stretching over the next few weeks.

RETIRED Nike Zoom Streak LT2 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles, treadmill, high 6:30s average pace.  Nice chill run.

RETIRED Nike Zoom Streak LT2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Easy 8.6 at 7:42 average pace with Holly.  My place to 9th to 21st to 11th, gradually back to 9th, to my place.  Pretty windy out there tonight... tomorrow's 10k is going to be interesting. :)

RETIRED Nike Zoom Streak LT2 Miles: 8.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Race: Winter Series 10k (6.25 Miles) 00:36:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.006.7010.70

Meh, not my best race.  1 mile warmup + winter series 10k in 36:51 + 3.5 mile cooldown with 5 x 30 second pickups (maybe a half mile?).  Slept as late as I could, woke up, and legs just felt tired and stale, which wasn't a great sign.  Showed up at the race pretty late, warmed up a mile, then got started.  In the out portion, I settled in behind Sasha, Dennis, and James, but when Sasha and Dennis (both of whom I beat 2 weeks ago in the 5k) pulled away from James, I let them go.  Hit the 5k pretty easily in 17:25, with a nice tailwind, turned around, and just immediately lost motivation when the rather large headwind hit me in the face.  I passed James right after the turnaround, but never made any ground on Sasha and Dennis, and they gradually got away and I couldn't get myself to care.  I felt like the wind started to settle a bit in the last mile, but I never really picked it up and just slogged it home with a 2:01 positive split.  I'm not happy with this race, but I also don't care very much at all, which is probably part of why I didn't really push it.  The last 3 days were too much (2 days of 10+ at sub 6:40), and last night's race was far too close to the race, so that didn't help.  I'm going to probably up my mileage a bit this week and then taper for 2 weeks to be really fresh for the marathon, which, as I keep reiterating, is all I really care about at all.

 

PM: Ski day #31.  Legs were tired!

RETIRED Nike Zoom Streak LT2 Miles: 10.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.107.503.706.7071.00
RETIRED Nike Zoom Streak LT2 Miles: 71.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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