Trails!

Blacksmith Fork Freedom Run 15K

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Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Former Course Record Holder (it was a good run while it lasted...)

Logan Peak Trail Race

Completely addicted to trail running

 

 

 

 

Short-Term Running Goals:

2016 Race Schedule

TBD...

 

 

 

 

Long-Term Running Goals:

Who knows?

 

 

 

 

Personal:

Link to my Wife and I's Photo and Running blog

 

 

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Microspikes Lifetime Miles: 408.50
PI EMotion Trail N1 Lifetime Miles: 357.00
MT1010SA Lifetime Miles: 120.50
Rapa Nui 2 Lifetime Miles: 305.50
Altra Olympus Lifetime Miles: 555.80
PI Emotion Trail N2 Lifetime Miles: 312.50
PI Emotion Trail M2 Lifetime Miles: 328.50
2015 Trail Miles Lifetime Miles: 2047.50
2015 Road Miles Lifetime Miles: 490.00
2015 Mtn Bike Miles Lifetime Miles: 58.00
Altra Impulse 1.0 Lifetime Miles: 46.00
Altra Lone Peak 2.5 Lifetime Miles: 242.00
Altra Paradigm (blue) Lifetime Miles: 102.00
LP 3.0 Tester Lifetime Miles: 64.50
Altra One2 Lifetime Miles: 14.00
Altra Paradigm 2.0 Lifetime Miles: 92.00
Altra LP NS HT Lifetime Miles: 95.00
Altra Torin 2.5 Red Lifetime Miles: 7.00
Slow milesFast milesTotal Distance
58.2012.8071.00
Slow milesFast milesTotal Distance
9.101.0010.10

Yesterday, I was so sore from the race I could hardly walk.  It got better throughout the day and I was able to go on a half hour walk that loosened things up a bit.

I got up today and it (meaning anything below the waist) hurt again.  I decided to run on the flattest route I know...Young Ward loop.  I started out at 8:00 pace and it hurt.  After a mile I was loosening up and it turned into 7:30 pace with the same effort.  By mile 5, I had loosened up enough that it became 7:00 pace.  That made me happy.   I will be able to run half decent this Wed after all.  I ended up doing the last 5 under 7:00 pace with the last mile in 6:26.  I think what helped were the 5x20 second striders that I did around the middle of the run.  That woke the legs up.

Total Time: 72:04 (7:08)

Ave Hr: 154

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Slow milesFast milesTotal Distance
8.000.008.00

Sore, slow, tired

62:28 (7:49) HR 148

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Race: Blacksmith Fork Freedom Run 15K (15 Miles) 00:54:30, Place overall: 11, Place in age division: 4
Slow milesFast milesTotal Distance
8.409.3017.70

Blacksmith Fork Fredom Run 15K

54:30 - 11th overall

I was pretty nervous going into todays race, as I have never hurt so bad in my life as I did after the trail run on Saturday.  I was feeling ok during the warmup, but still had muscles that were painful to the touch.  I also wasn't sure how much muscle fatigue was lingering.  So, needless to say, I was worried.

I was happy to do my warmup with James, Jon and later Logan.  After waiting a bit, they got the show on the road.  I started out with Jon and my plan was to hang with him as long as possible.  James and Logan were in sight, but not in my league.  My primary goal was to average below 6:00 pace overall and anything better than that is gravy.  Jon got us started a tad fast, but still doable.  My splits are according to the Garmin. 

1-5:38 first mile - Breathing hard and running fast.  Maybe 15th place.

2-5:51 - this mile felt better, but I am working too hard to get this split

3-5:53 - I don't feel the soreness anymore, only fatigue (18:00 at 5K point)

4-5:48 - Jon pulled away this mile. We passed (more like caught) two runners and he did so more convicingly as one stayed with him, the other with me.

5-5:45 - Jon still pulled away more, but I am not slowing down so not much I can do about it.

6-5:51 - Still hanging with Zak.  He would surge then I would catch him over and over. (18:20 second 5K)

7-6:01 - This mile has half the hill.  Ran it hard, but flashbacks of Sat filled my mind and legs

8-6:07 - Second half of hill, I couldn't speed up much after it.  At the end the mile, I surged and dropped Zak for good.  Jon is in sight passing a guy, but not catchable.

9-5:45 - Good downhill on this mile, trying to finish strong.  Closed on runner in front of me but then he picked it up before I caught him.

9.33-1:47 (5:26 pace) - Not much of a kick, closer to a surge to the finish line. (18:10 3rd 5K)

I feel very good about the race.  I ended up running strong splits the whole way, even though I didn't taper or really rest enough for today.  My fitness is coming along.  Now to bump up the mileage (70+ mpw) and try and get ready for Des News and Draper Days at the same time.

After the race, I cooled down with the boys for a mile and a half then ran back to Jon's house from Hyrum to pick up the scooter and go home.  That ended up being 7 miles total.  I then took off to Bear Lake for the afternoon and did some waterskiing and wave running. 

Warmup - 1.4 miles

Race - 9.33 Miles - 54:30(5:50) Ave HR: 178 Max HR: 188

Cooldown - 7 miles - 53:50 (7:41) Ave HR: 158

Comments(5)
Slow milesFast milesTotal Distance
8.100.008.10

Easy recovery run on Providence Hills loop.  Didn't feel that great.  1:04:05 (7:54) 147 ave

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Slow milesFast milesTotal Distance
12.000.0012.00

AM: Easy 5 miles on Planet Walk route.  It was already 65 degrees by 6:00.  That is hot for Logan.  Yesterday I spend most of the day out in the sun working in the yard.  Not a good idea when the temps are hitting 100+.  It wore me out.  Planning on running some more tonight...

Total time: 39:11 (7:51) 143 HR 

PM:  Met with Dan (yes he is alive, thank you for asking) and ran on River Trail up to the drinking fountain at second dam (actually 3rd - opps).  Exactly 3.5 miles each way.  Easy conversational pace.  Still very hot out at 6:00 (97 degrees according to Yahoo).

Total Time: 57:00 150 HR

Note: with tomorrows scheduled 15 miler, I will be over 70 for the week.  That will be an all-time high and even higher than my pre-ogden peak (68+ mile week in April). 

Comments(3)
Slow milesFast milesTotal Distance
12.602.5015.10

Met with Paul and James and ran from Canal Trail up to Guin...something Malibu campground and back.  Easy pace up (8:30).  Harder down.  Hit about 2.5 miles at 5:45 pace and the rest sub 7:00.  Good workout.  I was wiped out.  Good to get in a big mileage week (71 miles).  I will probably drop it a bit (60-65) next week and recover as I think I need it.  Good company - good times.  My Garmin freaked out during the run down and I hit some 7 second miles in there.  It showed up as 346 mph.  Wow

Total Time: (fixed) 1:55:55 ( 7:39)

Ave HR: 152

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Slow milesFast milesTotal Distance
58.2012.8071.00
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