Triing

Goldenwest Alternate 5K

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20122013
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Location:

Layton,UT,USA

Member Since:

Apr 10, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

PRs

5K - 26.11 - 10/13/2012 - King Elementary 5K

5 Mile - 44:35 - 10/27/2012 - Halloween Harvest

10K - 54:46.6 - 9/8/12 - The Classic

Half Marathon - 2:02:33.6 - 9/29/2012 - Layton Marathon

Sprint Triathlon - 1:32:40 - 7/21/2012 - Varsity Triathlon

Olympic Triathlon - 3:45:07 - 8/25/2012 - Vikingman

Short-Term Running Goals:

I ran my first 5K race on May 5th, 2012 in 26:40. I want to continue to improve on my times. My main reason for starting to run and ride my bike was to improve my overall health. I am currently 217 lbs ( I was 254 at my heaviest) my goal weight by the end of March is 200. By the end of October when I will run my second Half Marathon I want to be to my goal weight of 180. After I lose the weight I will re-evaluate my goals and look more at race time goals.

Long-Term Running Goals:

Remain healthy by continuing a regular routine of running and bike riding.

Personal:

I married my beautiful wife on 8/27/1982. We have been blessed with six wonderful children (5 daughters(18-29) and 1 son(7)), and six grandchildren. I started running in Jan 2012 after 32 years of not running. When I first started I couldn't run half a mile without stopping. By the end of September I completed my first half marathon and my longest run of 15 miles. I still have a lot to improve but at least it is a start.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 3 Lifetime Miles: 571.66
Reebok ZigActivate Lifetime Miles: 133.00
Totals
Running MilesSwimming YardsBike Miles
97.020.00258.70
Reebok ZigActivate Miles: 25.00Saucony Ride 3 Miles: 72.02
Night Sleep Time: 190.75Nap Time: 0.00Total Sleep Time: 190.75Weight: 217.59
Fri, Mar 01, 2013
Running MilesSwimming YardsBike Miles
0.000.0021.20

Commute

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 218.40
Add Comment
Sat, Mar 02, 2013
Running MilesSwimming YardsBike Miles
13.000.000.00

First run outside since the end of Dwecember. It was definately more difficult then running on the treadmill.

13 mile AP 10:54

1 mile walk

Reebok ZigActivate Miles: 13.00
Night Sleep Time: 5.75Nap Time: 0.00Total Sleep Time: 5.75Weight: 216.00
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Sun, Mar 03, 2013
Running MilesSwimming YardsBike Miles
0.000.000.00

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 217.60
Add Comment
Mon, Mar 04, 2013
Running MilesSwimming YardsBike Miles
8.000.0017.00

AM:5x1000 Intervals

2 mile warmup
strides
5x 1000m with .25 mile recovery
1 mile cooldown

8 miles 10 min AP

6 miles commute maintaining higher heart rate.

PM: 11 miles bike

Saucony Ride 3 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 218.20
Add Comment
Tue, Mar 05, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 miles easy commute

PM: 6 miles easy commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 215.80
Add Comment
Wed, Mar 06, 2013
Running MilesSwimming YardsBike Miles
9.000.0015.00

AM: 2x2 mile Tempo

9 miles total - 10:22 AP

6 miles bike commute

PM: 9 miles bike

Saucony Ride 3 Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 216.80
Add Comment
Thu, Mar 07, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 miles bike commute

PM: 6 miles bike commute

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 216.80
Add Comment
Fri, Mar 08, 2013
Running MilesSwimming YardsBike Miles
4.000.0012.00

AM: 4 miles easy

6 miles bike commute

PM: 6 miles bike commute

Saucony Ride 3 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 217.00
Add Comment
Sat, Mar 09, 2013
Running MilesSwimming YardsBike Miles
12.000.000.00

Reebok ZigActivate Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 217.00
Add Comment
Sun, Mar 10, 2013
Running MilesSwimming YardsBike Miles
0.000.000.00

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 216.40
Add Comment
Mon, Mar 11, 2013
Running MilesSwimming YardsBike Miles
7.300.000.00

3x1 mile interval

7.3 miles total

Saucony Ride 3 Miles: 7.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 217.00
Add Comment
Tue, Mar 12, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 miles easy commute

PM: 6 miles easy commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 216.00
Add Comment
Wed, Mar 13, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 mile commute

PM: 6 mile commute

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 218.00
Add Comment
Thu, Mar 14, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 mile commute

PM: 6 mile commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 219.20
Add Comment
Fri, Mar 15, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 mile commute

PM: 6 mile commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 219.40
Add Comment
Sat, Mar 16, 2013
Running MilesSwimming YardsBike Miles
10.000.000.00

10 miles easy

Saucony Ride 3 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 218.00
Add Comment
Sun, Mar 17, 2013
Running MilesSwimming YardsBike Miles
0.000.000.00

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 217.80
Add Comment
Mon, Mar 18, 2013
Running MilesSwimming YardsBike Miles
6.500.0012.00

AM: 6x440 440 rest

AP 10:24

6 mile commute

PM: 6 mile commute

Saucony Ride 3 Miles: 6.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 219.20
Add Comment
Tue, Mar 19, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM:6 miles commute

PM: 6 mile commute

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 219.00
Add Comment
Wed, Mar 20, 2013
Running MilesSwimming YardsBike Miles
3.110.0012.00

AM: 5K easy

6 mile commute

PM: 6 mile commute

Saucony Ride 3 Miles: 3.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 219.00
Add Comment
Thu, Mar 21, 2013
Running MilesSwimming YardsBike Miles
0.000.0012.00

AM: 6 mile commute

PM: 6 mile commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 217.00
Add Comment
Fri, Mar 22, 2013
Running MilesSwimming YardsBike Miles
0.000.0011.00

AM: 5.5 miles commute

PM: 5.5 miles commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 218.60
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Sat, Mar 23, 2013
Race: Goldenwest Alternate 5K (3.11 Miles) 00:27:18
Running MilesSwimming YardsBike Miles
8.110.000.00

I was supposed to run in the Goldenwest 5K in Ogden today but I found out yesterday that I had to be in Salt Lake City by 9:50 so there was no way I could do the race and get to SLC on time. So I did my own race. I think I could have done better in the race environment but I did the best I could.

Started with a three mile warmup with some strides. This may have been a liitle to much for me because I felt tired from the start of the race.

I decided to use the course from The Classic 5K here in Layton because it was close and I know the course. Started from the Layton park and went out to Lancer Lane down to Gentile. Turned right on Gentile and then right on the Bamberger trail. The first part was a slight downhill so I went a little faster then I normally would have. Next, turned right on Church St. then right on Golden Ave. This part is all uphill until shortly before turning right on Fort Lane which is then a slow downhill to Gentile then right turn back on Lancer Lane. Instead of going back into the park I continued on Lancer Lane to Fort Lane where my Garmin indicated I had finished the 5K.

Splits

No Start
Time		 Start
Distance		 Duration Distance Average
Pace		 Average
Heart rate
1 7:11:00 AM 0.00 mi 00:08:11 1.00 mi 08:11 min/mi 159 bpm (84%)
2 7:19:11 AM 1.00 mi 00:09:01 1.00 mi 09:01 min/mi 168 bpm (89%)
3 7:28:12 AM 2.00 mi 00:09:02 1.00 mi 09:02 min/mi 170 bpm (90%)
4 7:37:15 AM 3.00 mi 00:01:02 0.12 mi 08:56 min/mi 172 bpm (91%)
Totals: 00:27:18.0 3.12 mi 08:45 min/mi 166 bpm (88%)

I had really hoped to improve on my 5K time but this time was slower then both 5Ks I did last year. Not sure what I did wrong. Last year I had just started running and wasn't doing any speed work or tempo. This year I started doing interval and tempo training 12 weeks before this run but I haven't improved my speed at all. I did most of my running this winter on a treadmill and thought I was doing pretty good until I started running outside again three weeks ago and felt like I had really lost a lot of fitness.

I finished up by cooling down two miles back to my house.

Saucony Ride 3 Miles: 8.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 218.00
Comments(2)
Sun, Mar 24, 2013
Running MilesSwimming YardsBike Miles
0.000.000.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 216.20
Add Comment
Mon, Mar 25, 2013
Running MilesSwimming YardsBike Miles
7.000.0012.50

AM: Decided to start building up a better base so I ran 7 miles this morning up Antelope Dr. I figured that the hills would do me more good now then doing intervals. I hope the hills will improve my uphill speed.

Splits

No     Duration Distance Elevation
Change		 Average
Pace		 Average
Heart rate
1     00:10:20 1.00 mi +1 ft 10:20 min/mi 129 bpm (68%)
2     00:10:22 1.00 mi +101 ft 10:22 min/mi 142 bpm (75%)
3     00:10:10 1.00 mi +46 ft 10:10 min/mi 148 bpm (78%)
4     00:10:53 1.00 mi +135 ft 10:53 min/mi 156 bpm (83%)
5     00:09:49 1.00 mi -101 ft 09:49 min/mi 152 bpm (80%)
6     00:09:55 1.00 mi -71 ft 09:55 min/mi 150 bpm (79%)
7     00:09:22 1.00 mi -105 ft 09:22 min/mi 151 bpm (80%)
8     00:00:06 0.01 mi +/-0 ft 10:24 min/mi 153 bpm (81%)
Totals: 01:11:00.0 7.01 mi +5 ft 10:07 min/mi 147 bpm (78%)

 

6 mile commute

PM: 6.5 miles commute 

Saucony Ride 3 Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 217.00
Add Comment
Tue, Mar 26, 2013
Running MilesSwimming YardsBike Miles
0.000.0019.00

AM: 6 mile commute

PM: 13 mile commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 217.00
Add Comment
Wed, Mar 27, 2013
Running MilesSwimming YardsBike Miles
9.000.0012.00

AM: 9 miles easy. Up Antelope, had to stop and walk 3 times on hills but should get better as I continue to run the hills.

 

Splits

No     Duration Distance Elevation
Change		 Average
Pace		 Average
Heart rate
1     00:10:23 1.00 mi +1 ft 10:23 min/mi 133 bpm (70%)
2     00:10:10 1.00 mi +100 ft 10:10 min/mi 146 bpm (77%)
3     00:10:16 1.00 mi +40 ft 10:16 min/mi 147 bpm (78%)
4     00:11:09 1.00 mi +143 ft 11:09 min/mi 146 bpm (77%)
5     00:09:43 1.00 mi -112 ft 09:43 min/mi 144 bpm (76%)
6     00:10:07 1.00 mi -67 ft 10:07 min/mi 142 bpm (75%)
7     00:09:15 1.00 mi -67 ft 09:15 min/mi 149 bpm (79%)
8     00:09:37 1.00 mi -79 ft 09:37 min/mi 146 bpm (77%)
9     00:09:35 0.92 mi +38 ft 10:27 min/mi 149 bpm (79%)
Totals: 01:30:20.0 8.92 mi -3 ft 10:07 min/mi 145 bpm (76%)

 6 miles commute

PM: 6 miles commute 

Saucony Ride 3 Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 217.00
Add Comment
Thu, Mar 28, 2013
Running MilesSwimming YardsBike Miles
0.000.0019.00

AM: 6 mile commute

PM: 13 mile commute

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 219.00
Add Comment
Totals
Running MilesSwimming YardsBike Miles
97.020.00258.70
Reebok ZigActivate Miles: 25.00Saucony Ride 3 Miles: 72.02
Night Sleep Time: 190.75Nap Time: 0.00Total Sleep Time: 190.75Weight: 217.59
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