"PRIOR PREPARATION PREVENTS PISS POOR PERFORMANCE"

Sandy Classic 4th of July 5k

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Location:

Sandy,Ut,USA

Member Since:

Apr 05, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

"PRIOR PREPRATION PREVENTS PISS POOR PERFORMANCE"

Best running times:

5K - 17:45, Nestle, 2008

10K - 43:34, Des News, 2008

1/2 Marathon - 1:32:50, Provo 1/2, 1999

Full Marathon - 3:21:26, St. George, 1999

Best Boston Marathon: 3:29:57, 2006

I  RAN AND COMPLETED MY 12/12/60th BIRTHDAY CHALLENGE. 12 MARATHONS IN 12 MONTHS  (FEB 5,2011 - FEB 19, 2012)

ST GEORGE MARATHON, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2009, 2010, 2011, 2018

THE BOSTON MARATHON, 2000, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2011, 2012, 2014, 2015, 2018

DESERET NEWS, 2004, 2005, 2006, 2011

OGDEN MARATHON,2004, 2005, 2011

PARK CITY MARATHON, 2004, 2005, 2006, 2007, 2008, 2011

TOP OF UTAH MARATHON, 2004, 2005, 2007, 2011.

UTAH VALLEY MARATHON, 2010, 2011.

THE COWTOWN MARATHON, 2011

THE HOOVER DAM MARATHON, 2011

THE DALLAS WHITE ROCK MARATHON, 2011

THE SURF CITY USA MARATHON, 2012, 2013

THE LOST DUTCHMAN MARATHON, 2012

THE LAYTON MARATHON,  2013

THE MT NEBO MARATHON,  2014 

ATHENS GREECE AUTHENTIC MARATHON, Nov 8,2015

THE GREEN BAY MARATHON, MAY 22, 2016

THE CIM, DEC 4, 2016 "BQ"

THE HUNTSVILLE FULL MONTE MARATHON, SEPT 16, 2017   "BQ X 2"

59 MARATHONS - OVERALL AS OF OCTOBER 6, 2018

153   OVERALL RACES SINCE forever or 1998

 

"PAY ME NOW OR PAY ME LATER"

Short-Term Running Goals:

RUN A 17:00 5K

RUN A 38:00 10K

RUN A 90:00 1/2 MARY

RUN A SUB 3 HR FULL MARY (I know I will never hit this one, but I will keep on trying)

 

"THERE WILL BE DAYS THAT I DON'T KNOW IF I CAN RUN A MARATHON, BUT THERE WILL ALSO BE A LIFE TIME KNOWING THAT I HAVE!"

Long-Term Running Goals:

MY 2018 RUNNING SCHEDULE: (so far)

1. THE BOSTON MARATHON, APR 16, 2018. 4:31:54

2. NESTLE 5K, JUNE 2018, 25:23, 1ST PLC. AG 

3. SANDY CITY CLASSIC 5K, JULY 4, 2018, 26:20, 3RD PLC AG

4. DESERET NEWS 10K, JULY 24, 2018, 54:40 3 RD PLC AG

5. PORTERS 1/2 MARATHON, AUG 11, 2018, 1:56:35, 2ND PLC AG 

6. THE ST GEORGE MARATHON, OCTOBER 6, 2018. 4:42:31

7. U of U HOMECOMING 5K, OCT 20, 2018, 27:57, OVERALL      PLACE 145/2000, AG 1ST PLACE 1/4.

8. BEAT THE NEW YEAR 5K, DEC 31, 2018

MY GOALS.....My goal is to be an Age Division Winner and a Boston Marathon Qualifer & Participant as long as I can run this short, fat, tired old man body down the road!!!  This gettin' old crap isn't for the weak of heart, mind, body or spirit!

 

 

 

 

Personal:

I'm still alive after all these years (67) and I'm continuing to live my dreams and I'm doing it my way! Retired Former Police Criminal Investigator! Two former wives, three kids (two boys & one girl).

Favorite Blogs:

Miles:This week: 25.50 Month: 55.50 Year: 1775.65
AIGB Lifetime Miles: 444.80
T-1 Lifetime Miles: 692.15
P2 Lifetime Miles: 229.50
P2a Lifetime Miles: 695.95
Altra Instinct 3.5 Lifetime Miles: 94.65
Other Lifetime Miles: 380.37
P2.5 Lifetime Miles: 360.95
P2.12 Altra Provision Lifetime Miles: 214.50
T-3 Lifetime Miles: 148.82
Total Distance
137.32
P2a Miles: 33.00T-3 Miles: 9.32Other Miles: 30.00T-1 Miles: 37.00P2.5 Miles: 27.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
14.00

The morning temp was about 54* at 5:am for a scheduled 14 miler. My good friend Troy is running with me on the weekends as we train tor the St George Marathon. The humidity was about 19% with a 6 mph breeze. Nice running conditions at a LD pace....129 days till SGM!!!!!

P2a Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Total Distance
0.00

Rest Day, all day today and tomorrow.  Gotta 4th of July 5k so I’m giving my self a quick taper ....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
1.00

one cardio mile with some sets, crunches and abdominal  leg lifts....a quick trip to the steam room for further relaxation and then home to get ready for the Sandy City Freedom 5K tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Sandy Classic 4th of July 5k (3.107 Miles) 00:26:20, Place overall: 8, Place in age division: 3
Total Distance
3.11

Sandy Classic 4th of July 5K, Time: 26:20, AG (65-69) Position 3rd, Male Place 70 of 194, Finish Position 109 of 405, Pace 8:30/M. I felt a bit sluggish today but I was happy to finish in roughly the top 25% of the field and 3rd in my old mans division. So now it's time to continue with training for the other smaller races on the way to the St George Marathon in October....

Next race: Deseret News 10K, July 24, 2018

 

T-3 Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Total Distance
3.00

35 min. tempo run. Full Body W/O. 30 min steam. 

Other Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
0.00

rest and recuperate day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
3.00

Rest Day three miler on the small block & a w/o at the gym...

P2a Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
7.00

7 miles on the big block, then a trip to the gym for a fbw/o. 

Other Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
5.00

5 mi on the short block, then a trip to the gym w/a FB w/o!

Other Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
5.00

5 easy miles, then a FB W/O at the gym / calisthenics,  stretching and sgteam.. 

Other Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
5.00

5 miles again today, then a FB W/O, calisthenics, stretching, finishing with 25 minutes in the Steam Room.

Other Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
0.00

rest day....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
5.00

5 easy miles then a trip to the gym for a FB W/O, calistenitcs, stretching, etc....

Other Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
5.00

5 mi @ MP. 49% Humidity, 77*, SSE 7 mph wind, somewhat cloudy, this all made for a pleasant run except the humidity made me sweating like a hairy old goat trapped in a hot box on the deseret. In the mean time I've got about 10 days till the the Deseret News 10k and 28 days till the Porters 1/2 Marathon, all of which I hope will motivate me to be ready for my 14th running of the St George Marathon in 85 days. The last time I ran SGM was in 2011 when I was celebrating my 60th birthday year challenge. I ran 17 races that year including 12 marathons in 12 months. It averaged out at 1 marathon every 30 days. The other races were two - 5Ks and two - 1/2 marathons. 

T-1 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Total Distance
12.00

12 hot LD miles on the Mt Rd. 

P2a Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
0.00

rest day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
6.00

6 mi on the PRT. 70*, 45% Humidity, 5 mph wind....

P2.5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
5.00

5 mi on the big block, 6:am, 70*, then to the gym for all the gym stuff.

T-1 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
5.00

5 mi on the big block, 6:15am coolest part of the day at 67*, 36% humidity, 5 mph breeze, daybreak run in to full sunshine.

P2.5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Total Distance
3.00

3 easy miles on the short block the to the gym for a w /o. 2 months 17 days till SGM!

T-1 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
0.00

I think I will take the next couple of days off from training and rest up for the Des News 10K on the 24th of July / Days of ‘47 Pioneer Day!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
6.00

couldn't help myself this 5:30 am. went out for a shakedown 6 miler with Troy. It was already 80*, 60% humidity, with a 7 mph wind, but the shakedown run went very well sweating out buckets....

T-1 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Total Distance
0.00

R & R day, just sat and kept my feet off the floor most of the day!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: The Deseret News Marathon/10k (6.214 Miles) 00:52:23, Place overall: 294, Place in age division: 3
Total Distance
6.21

It was a pretty good to run the Des News Marathon 10k. I'm helping Troy train for the St George Marathon (October 6, 2018) and included in the training program I have scheduled in 4 races including 2 - 5ks, 1 - 10K, a 1/2 Marathon and then the St George Marathon... Today we did the 10K where we practiced running a well controlled start and a gradual increase in speed until we were at a comfortable pace for Troy. There was a 10k field of about 1042 runners entered into the 10k this fine day. Starting temperature was 70* at 6:00am,  it was a semi dark start with a very little breeze at about 5 mph and humidity at 26% .

I promised Troy I would run step for step with him though out the race and coach him along noting posture, stride & foot strike, breathing, and over all good race form & focus! 

The race went very well and our race strategie was spot on for Troy and myself for that matter. As we rounded the last corner and were about 6 large city blocks ( about 1 mile) and could see the banner over the finish line, we were still running shoulder to shoulder. Then at about 75 yards to the finish, Troy attempted to "Snake" the race away and pulled ahead of me! As I noticed him make his break away I answered the bell and kicked in a faster gear and passed him and beat him over the finish line. I played nice and only beat him by couple of steps. Like I said, it was a really fun 10k.

This 10K is run on a State Of Utah Holiday known as  Pioneer Day / The days of 1847! This is when the Pioneers entered the Salt Lake City Utah valley. During the last 2 miles of the race you get to run down the parade route with all the cheering parade and runners fans.....pretty fun!

I ended this race with the following stats;

Time: 52:23

AG Pos;  3rd out of 20 (M65 - 69)

Gender Place; 199 of 497

Overall Finish Position; 294 of 1042

Pace; 8:27/M

 

Now we've got 20 days until our next race which will be Porter's Half Marathon which runs from the mouth of Little Cottonwood Canyon down my favorite run on the Dimple Dell Mt Rd., dam near right past my home on the way to the finish line in the Draper City park. This will be running on my home turf, I know the course like the back of my hand and were gunna have a really great race.......

T-3 Miles: 6.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Total Distance
4.00

Recovery Run Day; 4 mi on the big block in and around my neighborhood. 32% humidity, 82*, 5 mph breeze. 

P2.5 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
4.00

out at 6:am to do a 40 minute Tempo run. I wasn't moving very fluid but I was out there! 69*, 25% Humidity, 4 mph breeze. Then off to the gym for a W/O. Sure am going to enjoy Fridays R& R day!

P2a Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
0.00

A whole bunch of yard work and. Trip to the gym for a W/O.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
5.00

5 miles this morning on the graveyard run. 76*, 4 mph breeze, 32% humidity. 

T-1 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Total Distance
13.00

5:30am, Ran the Porters 1/2 Marathon course w/Troy for a practice run about two weeks before the actual run which is largely on the Dimple Dell Mt Rd  & the Porter Rockwell Trail,69*, 20% humidity, full sunshine when it came out......nice practice run....

T-1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
3.00

Rest Day, 3 mi on the small block, w/o at the gym. Oh the dog days of summer!

P2.5 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
9.00

9 mi on the DD Mt Rd. 64* Smokey miles, low humidity, virtually no wind, pretty much a delightful run!

P2.5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
137.32
P2a Miles: 33.00T-3 Miles: 9.32Other Miles: 30.00T-1 Miles: 37.00P2.5 Miles: 27.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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