EXTREME MAKEOVER 2012

Spanish Fork Speedy Spaniard

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Member Since:

Apr 21, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

1st Marathon EVER - St. George 2007 3:10:25

Hobble Creek Half Aug 2009 1:16:10

Payson Onion Days 10k Sept 1st 36:50

St George Marathon 2009 - 2:49:14


Short-Term Running Goals:

Break 17:30 in a 5k

Break 36:00 in 10k

Run and have fun doing it!!!

Long-Term Running Goals:

Stay healthy so that I can run long into my life! Try and get faster on shorter miles this winter. Try and focus on having fun with running and helping other people along the way!

Personal:

I have been married for 14 years, I have 3 boys and 1 beautiful little girl!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
38.006.200.000.000.000.006.2044.20
Adidas Boston (Red) Miles: 6.50
Weight: 147.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

No running this morning, my quads and hips feel like I got ran over by a truck!  I guess that I should have walked down the mtn and not run down!  Oh well it was fun and I hope to get out tonight for some slow miles!  Should be good and ready for Friday's race!

 

P.M.

I ran with Mike L tonight.  We left the house at 8:30 and ran out and around pretty little road nad then back to the house.  Mike is trying to get back in shape for the Hobble Creek Half.  He lost over 100 lbs last year and had put a little bit back on but he is getting back down again.  I think that he will run the speedy spaniard under an hour again this year. I needed to run slow tonight, my quads started to loosen up after about 2 miles so I think that I will be good for Friday.

Weight: 148.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

I went over to Provo to help eric o, with his movie that he is making for a story that was published in the ensign last year.  It was about a lady that ran the Boston Marathon and then gave  talk about it.  It was fun to help, but I only got 5 miles in while waiting for them to get the set ready.  It was fun to run around B.Y.U campus, but it is scary with all of those cars speeding around those streets.  My legs feel a lot better today, so I will run longer tomorrow and maybe Thursday and then race on Friday!  

ave pace for 5 7:12

Weight: 148.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

Man I am really racking up the miles this week...YEAH RIGHT!  

I ran up to the mailboxes this morning via Woodland Hills Dr.  I pushed the pace up the hill and I felt pretty good the whole time.   When I hit the top I ran into some ladies in my ward so I chatted with them for a while.  My quads feel like they are almost 100%, so hopefully after today and a good nights rest tonight I will be ready for the race on Friday.

ave pace for 6.5 - 7:42 

Adidas Boston (Red) Miles: 6.50
Weight: 148.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.006.200.000.000.000.000.006.20

Ran the Speedy Spaniard course with Rich.  WE met at the park and drove to the start line.  The plan was to run the first half around 7:20 and then drop the pace on the last 5k.  We finished in 41:47?  Legs felt good and it made me excited for the race on Friday.

ave pace 6:50

Weight: 148.00
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Race: Spanish Fork Speedy Spaniard (6.2 Miles) 00:36:10, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.006.200.00

More details later, we have been running crazy since the race.  It was a huge PR from last year by 2:38 min!  Makes me excited for the rest of the races this year.

 

So this was my 3rd time running this race.  I ran it 2 years ago in 42:?? and then 38:48 last year.  My goal was to break 38:00 min and try and finish in the top 10, and 1st in my age group.  Well it looks like I did all of the above, and I am very excited that I had such a great race.  I am a little mad that I had the opportunity to break 36:00 and that I didn't take advantage of it.  I really need to pay more attention to my watch after the half way point of a race.

I started out the race with Rich and I was glad that he was there the whole time.  We started out in 4th and 5th place and we were able to hold those positions for the entire race.  Carl H and his son were close to us for the first mile and then his son and another high school kid took off after that.  Carl was in site for most of the race, but I really couldn't build up the courage to take off and try and catch him.  Rich and I hung together the whole race until the last .2 and then I realized that I was close to breaking 36:00 so I took off and tried my hardest to get under but it was to late.

6:04 - This is a good uphill mile.  You have to run out of the park on a narrow road so there is usually a lot of congestion.  Some how we managed to get out in front so that helped a little with the uphill.  There is a really steep hill right when you leave the park, that really bites.  Rich and I are side by side and I told him that we needed to try and keep Carl with in site and that we would break 38:00.

5:44 - This mile has a slight drop for about .25 and then it flattens out with a slight uphill right before the mark.  Spencer and #2 guy left us all in the dust after this mile.  I was feeling good at this part and I was ready for the half way mark.

5:53 - I was happy to still be under 6:00 pace for this mile.  There is another .1 drop on this mile, and then it flattens out for the rest of the race.  

5:55 - I was glad that Rich was still with me during this mile.  This is a long straight flat mile.  I always struggle on this mile because it is so straight and flat, but having Rich there made it go by a little faster.  I was amazed that this mile came in under 6:00, but I knew that there was still a lot race left.

6:02 - I was really wanting to get out of the  River Bottom, this stretch is tough too.  I don't know why, but it is a hard part of the race.  There are some small rollers, but I think that it is more mental because you know that you are so close to the end.  I remember seeing this mile come in over 6:00 and it kind of made me mad.  I knew that I needed to run the last mile quicker so I was trying to prepare myself for the last mile.

6:02 - We finally came out of the River Bottoms, and I was so mad because the wind is usually at your back, but today it was blowing right back in our faces.  This is a hot mile, the sun is hitting you and you are now running through houses and you actually run past the finish line and loop back around the park to finish.  So that is not fun running past the finish, but there are usually a lot of people to cheer you on.

4:53 - This was my attempt at trying to get under 36:00, but I was about 1 mile to late.  I had a really good kick, maybe to good.  I was totally excited with my time, and I am so glad that I was able to watch Kellie PR and also Mike L PR.  It was a great race, and I am already looking forward to next year.


Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

I met up with Rich, Carl & Travis this morning for a nice 20 mile run.  We ran our normal 20 mile route, it was kind of muggy this morning but over all I felt pretty good.  I was glad that we had water stops along the way, because I was sweating real bad today.  My legs felt great today, considering the race from yesterday.  We ran at a pretty good pace the whole time, with some quicker miles thrown in along the way.

total run time for 20 - 2:25:46 (ave pace 7:22)

Weight: 146.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
38.006.200.000.000.000.006.2044.20
Adidas Boston (Red) Miles: 6.50
Weight: 147.60
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