A Balance, Redefined

SLCTC 10K

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Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Long-Term Running Goals:

Enjoy being a Master's Runner.

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Miles:This week: 0.00 Month: 10.25 Year: 1786.97
RM 090416 Lifetime Miles: 135.29
Saucony Fastwitch Lifetime Miles: 226.22
Asics Japan #1 Gold Lifetime Miles: 43.00
Brooks Launch Neon #11 Lifetime Miles: 296.75
Brooks Launch Blue #12 Lifetime Miles: 307.75
Brooks Launch Blue #13 Lifetime Miles: 153.75
Brooks Launch Black #14 Lifetime Miles: 115.50
Brooks Launch Neon #16 Lifetime Miles: 118.25
Brooks Launch Grey #15 Lifetime Miles: 114.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
207.500.000.000.000.000.000.00207.50
Saucony Shadow #1Black Miles: 50.50Saucony Rides #8 Miles: 9.50Saucony Fastwitch Miles: 18.00RM 090416 Miles: 0.02Brooks Launch Blue #3 Miles: 16.50Brooks Launch Orange #2 Miles: 10.00Saucony Rides #9 Miles: 9.00
Night Sleep Time: 97.00Nap Time: 0.00Total Sleep Time: 97.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

Only one run today. Feeling much better than yesterday. Not 100%. Very strange how short that was whatever it was. I know my daughter was under the weather earlier this week. I wonder it I just had a quick fight with that bug. Did the Avenues commute run in today to mix it up a little. Ran into one of my colleagues walking his dogs and spoke with him for a little. A nice relaxing run in.

Avg. 9:07 HR 133

Saucony Shadow #1Black Miles: 7.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

PM: Slept in a little. Day of family fun and late afternoon while the sun was still out. Did an Emigration Canyon run from home. 

Avg. 7:23 HR 142

Saucony Rides #8 Miles: 9.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Needed sleep so didn't set an alarm. Then off to church and a bit of family time before heading up to Keystone, CO. Did a late night trail run on the packed snow behind The Inn. The night sky here is AMAZING and the temps were not too bad. Only decided to do 6 miles as the packed snow ran out and I didn't want to run on the road even though there was not much going on at 10pm... fun to be at 9000+ feet.

Avg. 9:48 HR 144

Saucony Shadow #1Black Miles: 6.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Up late talking to some friends from Germany I hadn't seen in awhile. However, I needed to get up early as this is the only other run I think I can guarantee this week. Did the same run as last night. It was a bit colder this morning as there was more wind and I think my running stuff was still damp. 

Avg. 9:11 HR 136

Saucony Shadow #1Black Miles: 6.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.000.000.000.000.000.000.0019.00

Surprisingly I got up this morning. I did not stay out as late as I thought. The meeting is actually scheduled from 7am - 10pm. Granted that includes breaks for food and recreation but that is still work in a sense. I'm just doing the same run each day due to the dark and lack of knowledge of the area. It was MUCH colder this AM but I brought enough clothes. 

Mi 6 Avg. 9:48 HR 136

PM: Even more surprisingly I had a wonderful afternoon session and finished early. The weather was in the low to mid 40s. So I changed into shorts and headed out for a second run. I had a lot to process from the morning sessions and a great lunch conversation so I just headed up... Hit the next town and noticed I was at about 10,500 so I continued until the Garmin said that and turned around. Happened to be a perfect half marathon. The awesome part is that I hit 19 miles for the day and all over 9000ft elevation. Still made ti back to my room to read for an hour before the evening sessions. Overall a great day and one of my top runs of all time.

Mi 13 Avg. 7:50 HR 152

 

 

Saucony Shadow #1Black Miles: 19.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Even though I stayed up until midnight talking I woke up like clockwork without an alarm set. Since I was up anyway I did the run same run I've done each morning.

Avg. 9:19 HR 140

Saucony Shadow #1Black Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Not the smartest thing but it is how it goes. I presented my work and did not finish until after 10:30pm... Then up late socializing. Long day. For whatever reason I woke up way before my alarm and since I could not get back to sleep did my run. Single digit temps this morning and a slight dusting of snow last night.

Avg. 8:55 HR 148

Saucony Shadow #1Black Miles: 6.00
Night Sleep Time: 3.50Nap Time: 0.00Total Sleep Time: 3.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Overall the meeting was very useful. I learned a lot, made a number of new contacts, and strengthened some old contacts. Sleep was on short supply and I was wiped out. Although I had to hit the lab for five hours after landing back in Utah. A very long day indeed... No run due to lack of sleep and time.

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
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Race: SLCTC 10K (6.23 Miles) 00:37:50, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Not the smartest thing but it was necessary. Had to get up early to take care of an experiment. Back in time to make breakfast with the girls and then headed out to the race. The weather looked great. However, about two miles out from the start it the snow began. The warm-up was ok on the way out but back to what would be the finish it was pretty brutal. I was exhausted. Both from the week and another night of little sleep. I had no idea what I was going to do. Spoke to a number of the usual suspects at the start and then just lined up. I could tell things weren't going to go my way in the first half mile and decided to just use it as a harder workout. Immediately after the race I jumped into the car and headed home to make up some family time after having been gone the whole week. I have to find a healthier way to keep family, work, and running in my routine... The good news is I had fun despite the really sub-par weather and time. So things are going well just not ideal.

5:40, 5:47, 6:01, 6:18, 6:26, 6:18, and 1:20

Avg. 6:04 HR 177

Saucony Fastwitch Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Finally got a little sleep. Then morning time with the girls with home made pancakes. After church I had a bunch of catchup work to do. So no run again. Fortunately I finished the work tonight about two hours earlier than I thought I would so I hope to get some sleep to night and get out of this sleepless cycle the coming week...

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

AM: 6 mi A&W

Avg. 9:17 HR 138

PM: 7 mi A&W + SH

Avg. 7:28 HR 139

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: Commute. 2.5 mi Avg. 9:26 HR 131

PM: Too busy... A&W home. 6 mi Avg. 7:19 HR 146

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

AM: Commute. 3mi Avg. 10:03 HR 130. Sleepy

PM:  A&W commute. 6mi Avg. 7:56 HR 138

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

Commute. 6.5 mi Avg. 8:47 HR 141

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

SH and then some work from home until the girls were out of school. Then on the road to Page, AZ and on to the Grand Canyon...

Avg. 8:53 HR 129

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running. Hikes and driving. Truly beautiful!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

An amazing sunrise run along the north rim of the Grand Canyon.

Avg. 7:51 HR 145

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run. Just driving... All the way home then into work. Long, late day...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

AM: Very early commute. 2.5 mi Avg. 9:45 HR 134

PM: A&W + SH. 6 mi Avg. 7:19 HR 143

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

AM: 2.5 mi commute. Avg. 9:28 HR 132

PM: 8.5 mi commute, A&W + Ave + SH. Avg. 6:59 HR 150. Pushed it here. Just trying to get things together. This year is flying by and the days are filling up 5X over...

RM 090416 Miles: 0.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

AM: Early commute. 3 mi Avg. 10:04 HR 134

PM: Really hammered the run home today. Fun running down Sunnyside/Foothill. 3 mi Avg. 6:09 HR 173

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Three days this week up before 4am. Luckily I went to bed about 1-2 hr earlier each night. Today was no exception and in fact was the earliest rise as I had to be in by 5:30am... So only a commute run. Was planning a second run but plans were changed. A busy week and it is insane for me to think February is nearly behind us.

Avg. 9:30 HR 138

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: SLCTC 15K (9.36 Miles) 01:00:20, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

AM:

TOUGH, CRAZY, STUPID…

All words to describe the race today. Today was the final installment of the SLTC 30K winter series. As with the day of the 10K I got out of the house to a relatively pleasant winter morning and started driving over to the start. And once again after passing the airport the weather got progressively worse until it was near white out conditions. I did not bother doing much of a warm-up just enough not to freeze and to test what I was going to face during the race. A few people bailed for more favorable workouts. I decided I’d made it out there and may as well do the race. From ¼ mi in I was on my own in 5th, which is where I would finish. On the way out I just tried to stay in the tire tracks from the lead vehicle. By about 2 mi I could not see anyone, just snow. Ended up getting too warm but glad I had all the extra layers for after the turnaround. Once that hit it was brutal. I am glad I did it and was happy with my performance considering the conditions. Only wish I would have squeezed another 21 seconds out of my legs. But considering I did not check a single split during the race… I got a lot more sleep this week compared to before the 10K and that helped. The drive home was a little sketchy, front wheel drive cars with regular tires are not made for this. Even ended up bailing on some friends for coffee this afternoon. Now back to the grind.

 

PM: Had to go into lab tonight. Partly because the roads are a mess and partly as an excuse to do a second run I did commute run both ways. It was so peaceful. Reminded me that snow can be good, not like this morning... Even saw a small herd of deer.

5mi Avg. 9:04 HR 140

 

Brooks Launch Blue #3 Miles: 5.00Saucony Fastwitch Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Busy day. Up well before 5am to be in work for a couple hours. Then after church went for an Emigration Canyon run. It was great going up but coming back down there was a chilly head wind. Overall a nice run though. Then more work and a bit of family time before heading back to lab to cap off the day...

Avg.  7:13 HR 151

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

AM: Dragging from the long day yesterday. Still so much to do. Did get to sleep a little early and slept in a little late for a full 7 hr of sleep. Then direct commute run in.

Avg. HR

PM: Needed to run a family errand on the way home so no second commute. Wanted to get in the run anyway but too much left from today's to do list. Bummer...

Brooks Launch Blue #3 Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Today was a productive day. I stayed home. It is always amazing to me how much more work I accomplish when I stay home than when I go into work... It is not like I didn't get 4 phone calls and a dozen e-mails but for whatever reason I still got more done. I also slept in a bit so it was nice to get a full nights sleep to start off the work. Before dinner I did take a break and did four laps of SugarHouse from home. I picked it up a little each lap. Full miles in the park: 7:25, 6:53, 6:47, 6:46, 6:22. It was colder out than it looked but I was still sweating by the end. Then after the girls went down more work. Never a shortage of that lately. Better than the alternative they say.

Avg.  7:07 HR 151

Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

PMa: Early start to day from home and then ride in. Did a quick commute home after work.

3mi Avg. 7:15 HR 142

PMb: Evening run with John. Stadium loop.

5.5mi Avg. 8:47 HR 130

Brooks Launch Blue #3 Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

AM: Very early rise, before 5am. Then A&W commute.

Mi 6 Avg. 8:55 HR 139

PM: Today was all meetings. Got stuff done but no "work" per se. Just commute run home.

Mi 3 Avg. 6:44 HR 149

Saucony Rides #9 Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
207.500.000.000.000.000.000.00207.50
Saucony Shadow #1Black Miles: 50.50Saucony Rides #8 Miles: 9.50Saucony Fastwitch Miles: 18.00RM 090416 Miles: 0.02Brooks Launch Blue #3 Miles: 16.50Brooks Launch Orange #2 Miles: 10.00Saucony Rides #9 Miles: 9.00
Night Sleep Time: 97.00Nap Time: 0.00Total Sleep Time: 97.00Weight: 0.00
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