IndianRunner

Murray Fun Days 5k

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Location:

Vernal,Ut,United States

Member Since:

Aug 29, 2015

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Freshmen Year-  When I started on Uintah I really didn't know how I would do. Ran a 5k or two and then just started running with the team. The older kids really liked me and called me the good freshmen. I then made varsity, which kinda ticked Nathan off but I was happy with it. Time trials I ran like 18 flat. Along with Mason,Connor, and other people. The first few races went really good then I went to the doctor and he told me to get fat because he thought I was too skinny so the second part of my season was pretty crappy. I didn't get to go to state and was ticked because Nathan beat me at region.

 

Sophomore Year- This was the year that I got that dark Cherokee blood running through me and then I decided to just haul butt the whole season because I was ticked at what happened to me freshman year. The first few meets of cross country and the whole season was great. I was able to go to state and got a low seventeen for 3 miles. And track went better too. Because normally I love cross country more than track. It was a pretty good year for this Cherokee kid. 

PR's

1600m: 5:08

3200m: 11:05

3 mile: 16:56

5k: 17:41

Half Marathon: 1:20:42

Marathon: 3:09:44

Plank PR: 20:04

 

 

 

Short-Term Running Goals:

Short term goals

Break 16:30 for 5k

Break 10:30 for 2 miles

1600m- 4:30

Run in FootLocker Nationals (Not realistic)

Take top ten at state (4A)

Long-Term Running Goals:

Long term goals

5k- 15:00

2 mile- under 10

Run marathons and ultra marathons

Run with the Cherokee's (Indian Run Style)

Favorite Blogs:

Miles:This week: 5.30 Month: 133.40 Year: 1363.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
99.0017.3015.601.50133.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.003.300.005.30

AM- 5 mile progression cutdown workout today. Increasing the pace each mile, until I get down to 6 minute pace or faster. Mile splits were: 7:01, 6:30, 6:21, 6:03, 5:56. Breathing and the legs felt pretty good.

PM- 40 minute assault bike. Picked up the watts in the last 10 minutes of the ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

AM- 8.2 easy miles on the one mile loop by my house. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- 5 miles easy w/ strides and drills. 7:31 average

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: Murray Fun Days 5k (3.107 Miles) 00:18:08, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- Woke up fairly early to give myself some time to get a small breakfast in and do some light stretching. Blood sugar was somewhat high this morning, and when it is higher on race mornings, it is sometimes hard to know how to take care of it (because of the possibility of having a low blood sugar during the race). Dosed a little extra bit of insulin. Jogged down to the race area and warmed up with Sasha for a little bit and got in plenty of strides and drills afterward. Went out and tried sticking with Sasha and some of the front runners, 5:45 first mile. Kept going to the turn around and tried to pick it up, 5:40 second mile. At this point, I was feeling really good, but started to fade a little on the third mile, 5:53. I was really happy with how I performed on this race, and my effort level on it. Always a fun and great race to participate in every year. Short cooldown afterward.

PM- Easy 4 miles on the tready after the drive home. Good to shake the legs out a little bit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

AM- 10 miles at right around marathon effort starting from Brush Creek and going through the Buckskin Hills area. Quite hilly throughout the run, and threw in a couple of pickup miles towards the end. 6:44 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- 6 miles easy recovery. Went up to Rock Springs today for a family friends birthday party. Fun times visiting with their family, and it was nice to take the drive up through Flaming Gorge for the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

AM- Did a 4 mile tempo on the junior high track this morning. Not much of a warmup before this one, just some short strides and light stretching. Splits were 6:02, 5:58, 5:58, 5:59. Pretty consistent with pacing this morning, considering that it was really hot for 8 am. 2 mile cooldown afterward.

PM- 3 mile shakeout between math sessions, and before it gets to hot. 7:25 average. Felt good to loosen the legs up some more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- 10 miles easy starting by Brush Creek and going on the Diamond Mountain Road towards home. Pretty hot out at the start of the run, but got some good overcast and a nice breeze towards the end of the run. 7:22 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM- Easy treadmill run. Been out of the loop for a little bit, because I had to get a cystoscopy done to check for the possibility of a urinary tract infection. Probably one of the worst pains I have had in a long time. Luckily don't have any problems down there, but have had a lot of pains in the last 48 hours, so I didn't run yesterday and barely got through my run this evening. Will hopefully be better tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM- Not feeling 100% today, but much better than the last couple of days after the cystocsopy. Just did an easy 6 miles then 60 minutes of biking fairly hard. The 6 miles was basically just a light jog at around 9 minute pace or slower, because it hurts to go any faster. Frustrating, because I am towards the end of my 5k training, and I was planning on getting in some faster workouts this week, but I guess that won't be happening for a couple of days. Possibly will be able to get in a faster run tomorrow and maybe a little bit of speed work next week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

AM- 5.3 starting from Aggie and going down Maine. Felt much better today. 7:13 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.5010.50

AM- 2 mile warmup on the track, then 12 x 200m + 1 x 400m w/ 200m jog in between. Felt really good during the entire workout, and I was glad that I was able to get in some speed work during it. I threw in 400 towards the end of the workout, just to see how it would feel. Long cooldown afterward to get in some extra mileage.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- 10 miles easy from Brush Creek to home. Nice overcast this morning, so it felt good to have a cool morning run. 7:18 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.300.0010.30

AM- Little bit of stretching and rolling out, then did a little over a 5 mile "up tempo" workout from Aggie and down Maine. 6:10 average pace. Felt a little tight but loosened up as the run went on. Cooldown to get to 10.3 for the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- 10 recovery miles out on Brush Creek Road. 7:36 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM- 3 mile shakeout before an awesome fishing trip up to Cliff Lake. Long day and I am quite tired now, but definitely glad I was able to go have a great day with the family from Montana.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: O.U.R 5k (3 Miles) 00:17:50, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.000.008.50

PM- Ran the O.U.R 5k on Aggie Blvd. There were quite a few people doing it, so it was good to catch up with some friends that I haven't seen in quite a while. Did about a mile warmup with Ty before the race with a few strides. I was basically in second place the entire race, and was kind of in no man's land as far as being able to push myself. Legs were pretty stiff, even though breathing felt great up to the first mile, which was 5:35. Slowed down quite a bit after that, 6:09 second mile. Tried to push the last stretch of the round-about, but couldn't get anything going. Course was short, and ended up being exactly 3 miles. I was feeling like I could hold that 5:35-5:40 pace for the entire run, but just started to lose it after the first mile. Overall a fun race to do at night, and a pretty good workout for the body. Only have one more 5k race at Deseret News for my 5k training block. After the race, I ran home for a longer cooldown. I really like running down Maine Street at night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.300.000.005.30

AM- 5.3 miles moderate from Aggie and down Maine. Wanted to go a little faster in certain sections for one last little tune-up before Deseret. 6:43 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
99.0017.3015.601.50133.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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