Phantom

24th of July Enterprise 10K

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Location:

Cedar City,

Member Since:

May 02, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K 15:38.5 (USG 09)

10k 32:59 (USG 07)

15K 51:25 (dixie tuneup 1991)

half 1:15:45.9 (Bryce 09)

marathon 3:01:29 (SGM 2011)

Short-Term Running Goals:

train smarter and race faster. continue to PR.

Personal:

Married with 6 children. Accountant and General Building Contractor.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Defyance2 Lifetime Miles: 1183.75
Summons Lifetime Miles: 1363.35
Saucony Racers Lifetime Miles: 132.20
Paramounts Lifetime Miles: 806.10
Brooks Lauch Lifetime Miles: 1094.73
Summon 3 Lifetime Miles: 967.12
Kayano 18 Lifetime Miles: 1059.36
K SWISS "K'ONA" Lifetime Miles: 281.50
New KSwiss K'ONA Lifetime Miles: 287.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.5015.200.000.0044.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles at about 10:00 pm. part of it in the rain and it was awesome. i felt very energetic and my legs feel good cosidering. I thought that i might have doms(delayed onset muscle soreness)but i don't have much soreness in my legs today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles in the morning to aid in recovery.

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Race: 24th of July Enterprise 10K (6.2 Miles) 00:33:41, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.506.200.000.0014.70

left my family at home and drove to enterprise last night and slept on my gradnparents porch. It rained all night and i was thinking maybe i should have stayed home. it was still raining a little as i got on the bus but at the start it was not raining but roads were a little wet.

i felt good before the race and had no soreness.

Mike schramm went out fast. i was already running about a 5:10 pace and let him go. in hind sight i probably should have went with him because after a few minutes he settled into about the same pace as i was and our gap stayed the same most of the race(20-30 sec). after the first half mile i dropped everyone behind me and ran the rest of the race with mike in my sights. i closed the gap during the last mile and mike's time was 33:33. I think i could have got him with a little more road in from of me.

we compared our splits and it was pretty even except for the last. i gained about 25 seconds on hime that last 1.1. i thought i would be suffering more the last few miles because of saturdays half but i felt strong. my garman had the distance at 6.08 others had it at about 6.1 so it was just a little short of 10k but it was the same course as other years.

here are my splits

1. 5:09

2. 5:25

3. 5:29

4. 5:43

5. 5:42

6. 5:48

.08 :26

my watch time was 33:45 ave pace 5:33

pr on the course and 1:20 faster than last year. i'm excited

evening-8.0loop in 56minutes + 1/2 mile detour for potty stop

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles in late evening wanted to do more but dinner was not digested and had to go pretty slow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.009.000.000.0020.00

got up at 6:00am and ran up cedar canyon and back 7miles each way for a total of 14. 57:13 up,47:25 down, total time 144:40. 5 of the down miles were between 6:18 and 6:43.

went to brian head to mountain bike with a couple of my wife's cousins husbands from las vegas. we rode the dark hollow trail, mostle down hill. i ate everything i could get my hands on today.

at 9:30 pm i went out and did an out and back 6 miler. i felt really good and ended up running it in 40:00.

ended up being a good all round day. my only compliant is that my nipples are a little sore.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.5015.200.000.0044.70
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