In search of old age PRs

Mon, Feb 25, 2019

Mon, 25 Feb 2019 07:00:00

Liberty Park lunch time run

Sun, Feb 24, 2019

Sun, 24 Feb 2019 07:00:00

Slow run with the kids at East High track

Sat, Feb 23, 2019

Sat, 23 Feb 2019 07:00:00

Last race of the Winter series. Finished 4th master overall (1st age). Series awards bumps so Master 1 and 2 moved to overall winners (1 and 3) and I became 2nd Master (awarded a running jacket).

My fitness level is close to a few other master runners at the series (Chad, Sasha and Dennis). I was able to stay ahead of Sasha and Dennis for the 5K and 10K, but both are much better distance runners and easily beat me in half and full marathons., so I knew the 15K would be very close.

Mile 1: 5:56. Sasha was running with Chad and both took off very quickly. I followed Bill who measured/certified the course. Sasha and Chad were already several seconds in front

Mile 2: 5:58. Running with Dennis and a few other younger runners. Sasha and Chad extending their lead

Mile 3: 5:56. Still running with Dennis and Sasha/Chad extending their lead

Mile 4: 6:02. This mile was easier, but Dennis had surged ahead and Sasha had lost contact with Chad, so Dennis was going to catch and run with him

Mile 5: 6:03. Dennis and Sasha running together 6 seconds ahead. Chad was almost 30 seconds ahead

Mile 6: 5:58. Caught up to Dennis and Sasha and envisioned a finish line sprint

Mile 7: 6:11. The pack slowed down and we caught another runner. It also appeared that we were gaining ground on Chad. I was disappointed in this mile, but once we caught up to the younger runner, Jon he began running harder and speeding up the pack

Mile 8: 6:04. Our little masters pack started to break up some as I went with Jon

Mile 9: 6:03. Jon put in a good surge to gap me by 10+ seconds, but I was still racing Sasha and Dennis who were just a few seconds behind

Mile 9.33: 2:00/5:45 pace. Ran hard the last 0.3 in an attempt to hold off Sasha and catch Jon. Jon crossed several seconds before me and then a few seconds later Sasha then Dennis.

Planter's Peanut man was at the finish giving out high fives--funny. It was a good race for me and a 15K PR thanks to Sasha and Dennis. Chad easily won 3rd master (beating me by 32 seconds, but I didn't lose any time on him the 2nd half of the course), with Melchor 2nd master at 52:19 and Teren 1st master and overall at 49:56. It is hard to believe that Melchor ran almost my exact same time last year and improved by 4 minutes! I helped out at the 15K awards while the MC prepared the series winners. Lots of 80%+ age grade finishers this year.

Fri, Feb 22, 2019

Fri, 22 Feb 2019 07:00:00

Liberty Park taper continues

Thu, Feb 21, 2019

Thu, 21 Feb 2019 07:00:00

Liberty Park. Taper for 15K on Saturday.

Wed, Feb 20, 2019

Wed, 20 Feb 2019 07:00:00

Liberty Park

Tue, Feb 19, 2019

Tue, 19 Feb 2019 07:00:00

Olympic Oval 6x200. Average 32 seconds. Right knee fine.

Mon, Feb 18, 2019

Mon, 18 Feb 2019 07:00:00

Sugarhouse Park in the wind and cold. Right knee fine. Starting some exercise/leg lifts to strengthen knee pain area.

Sun, Feb 17, 2019

Sun, 17 Feb 2019 07:00:00

Easy run around Liberty Park

Sat, Feb 16, 2019

Sat, 16 Feb 2019 07:00:00

Run with the Salt Lake Track club in Holladay area.

Fri, Feb 15, 2019

Fri, 15 Feb 2019 07:00:00

Run around Liberty Park after a doctor wellness visit. They did blood work, so very sluggish run. Right knee very sore after the doctor poked and prodded my knee. No structure damage, but scheduling an orthopedic visit at the U.

Thu, Feb 14, 2019

Thu, 14 Feb 2019 07:00:00

6x200 at Olympic Oval. Avg. 31 seconds. I tried wearing an ankle brace the first couple of 200 in an attempt to help with my runners knee issue, but became painful so removed it.

Wed, Feb 13, 2019

Wed, 13 Feb 2019 07:00:00

Liberty Park. Working on right foot splay for better form and efficiency. Did some iliopsoas stretches along with running with an ankle air-cast. Hurt after a mile, so removed it. Snow prints showed right foot strike improvement with the cast. Will try again on shorter runs.

Tue, Feb 12, 2019

Tue, 12 Feb 2019 07:00:00

Olympic Oval tempo work. U.o U. XC team was on the track, so very busy.

Warm up then 2 x 2.75 mile tempos (10 laps) with 1 lap cool down. Pace 6:03/mile. (16:39/1:40 lap)

Mon, Feb 11, 2019

Mon, 11 Feb 2019 07:00:00

Liberty Park in the snow--again!

Sun, Feb 10, 2019

Sun, 10 Feb 2019 07:00:00

Liberty Park

Sat, Feb 09, 2019

Sat, 09 Feb 2019 07:00:00

Not 100% with a cold moving through the family, but still thought I could PR the course. First 5K on target (18:16) but struggled the second half (18:43), but still moved up two spots. Fell short of my course PR (36:41).

Fri, Feb 08, 2019

Fri, 08 Feb 2019 07:00:00

Liberty Park. Very cold with ice. Core afterwards.

Thu, Feb 07, 2019

Thu, 07 Feb 2019 07:00:00

Short, speed workout at the Oval. 6x200 with easy goal of 36. Avg. 32. Last 200 did in 29 seconds. Visited iwth Coarch Bill and Mr. Perry. Right knee felt fine.

Wed, Feb 06, 2019

Wed, 06 Feb 2019 07:00:00

Liberty Park in heavy snow. Tweaked my right knee again about mile 3.5 Was able to run home gingerly.

Tue, Feb 05, 2019

Tue, 05 Feb 2019 07:00:00

Liberty Park at lunch with core

Mon, Feb 04, 2019

Mon, 04 Feb 2019 07:00:00

Sugar House Park at lunch with core.

Sun, Feb 03, 2019

Sun, 03 Feb 2019 07:00:00

Liberty Park

Sat, Feb 02, 2019

Sat, 02 Feb 2019 07:00:00

Run with the Track Club in the Avenues area

Fri, Feb 01, 2019

Fri, 01 Feb 2019 07:00:00

Lunch time at Liberty Park with core

Thu, Jan 31, 2019

Thu, 31 Jan 2019 07:00:00

Olympic Oval workout. 3x2 mile tempos at 5:55 pace. Surprisingly difficult.

Wed, Jan 30, 2019

Wed, 30 Jan 2019 07:00:00

Lunch time run around Liberty Park with core.

Tue, Jan 29, 2019

Tue, 29 Jan 2019 07:00:00

Work out at the Olympic Oval. 5x400 in 69 seconds.

Mon, Jan 28, 2019

Mon, 28 Jan 2019 07:00:00

A few lunch time laps around Liberty Park. Core afterwards.

Sun, Jan 27, 2019

Sun, 27 Jan 2019 07:00:00

Short run around Liberty Park to test for soreness after the 5K. Felt fine, so will plan some miles this week.

Sat, Jan 26, 2019

Sat, 26 Jan 2019 07:00:00

Track Club's 5K at Saltair. Typically, I'm around 18 minutes for this Winter race. I was a little faster today mainly due to better weather and no running break at Christmas time. I was 4th master, but ran the race thinking I was 3rd. So many old fast guys! I'll have to try harder at the 10K in a couple of weeks. Course PR for me today.

Fri, Jan 25, 2019

Fri, 25 Jan 2019 07:00:00

Easy, short run around Liberty Park at lunch.