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WBR Runner 3

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
28.550.000.00
Foundation 8a Miles: 15.00Foundation 8b(newer) Miles: 13.40
Night Sleep Time: 33.00Nap Time: 0.00Total Sleep Time: 33.00
Running MilesSwimming YardsBike Miles
4.000.000.00

AM-  Got in 2 sets of my curcuit.  Leg is feeling better at the moment.  The pain was above the knee in the quad mostly.  After Sat run it was below my knee and both on the left side.  I think since I changed up my stride that is where the tightness was.  And its feeling better.  How I changed up my stride was just doing alot more little ones on all the downhill portions.  That felt better on the quad.  I so I am guessing it was hitting the calve more. Argh!!  But its feeling better we will see how it goes tonight.

Planks 1:30 x2

Leg lifts 10 x2

Side leg lifts 10 x2

Toe raises 30 x2

Toe walks 30 x2

Flamingos 1min x2

Walking lunges 20 x2

Wall sits 1min x2 had a good burn again.  Not as bad as last week.

 

PM-  Got a run in at the club house.  Used the treadmill.  It wasnt to bad.  My left leg was feeling better and loosened up enough for me to attempt a speed workout.  So kicked it up to my mile speedwork of 6:11.  It was good to get in a full mile.  Took a lap to recover and then went to do a second.  On this one the leg was struggling alot and decided to no push it to much more.  And drop it to a 7:30 after about .30 and went a bit at that pace.  And decided that was good enough after I hit 4 miles.  So overall this run wasnt what it should be.  But felt good to get in a good fast mile.  Will see how things feel tomorrow.  Warm up pace was 8:30.

Foundation 8a Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(12)
Running MilesSwimming YardsBike Miles
0.000.000.00

Feeling really good after yesterdays run.  My leg has little to no pain and during the run yesterday it just felt a bit out of control on that treadmill.  And today I am glad I backed it off.  Its feeling loose and back to normal.  I will either go for a ride tonight or hit the elliptical as crosstraining.  Run tomorrow as a tempo run.  Rest day on Thur or bike some.  And Fri will be first leg of Ragnar.  And then 2 more legs on Sat.  I believe my total miles is 18.4 for the race.  First week of training is only 13.  So I should be good on miles for this week.  Just need a good tempo run on Weds of 7 miles.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(12)
Running MilesSwimming YardsBike Miles
6.000.000.00

AM-  Early morning run today.  It was a good tempo run.  2 miles easy 2 tempo at 6:45 and then 2 easy.  Thought it was a different one.  But was only a 6 miler.  Felt nice out there and really enjoyed it.  Had a hard time hitting the first tempo mile.  Partly due to not seeing my splits in the dark.  But hit the 2nd one just right.  So felt good about it.  Will try to get in a few sets of my circuit at work.

Mile 1 9:18

Mile 2 8:30

Mile 3 7:02

Mile 4 6:45

Mile 5 8:59

Mile 6 9:03

TT 49:38  AP 8:16

Got in 3 sets of each today.   And felt great.

Up up and down down 10 x3

Leg lifts/side 12 x3

Bridges 12 x3

Toe up 30 x3

Toe walks 30 x3

Walking lunges uphill 20 x3

Wall sits 1min x3

Flamingos 1min x3

Foundation 8a Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(10)
Race: WBR Runner 3 (10.5 Miles) 29:33:00
Running MilesSwimming YardsBike Miles
10.650.000.00

Ran with the same team as last year.  With some changes to the course and team.  We lost a few and gained a few new people.  And it was still a blast.  Last year I ran in van 2 runner 10 in the mens van.  This year I was runner 3 and in the womens van.  Since my wife was going to come and be in the support van behind us.  Which was great.  I was able to see the other side of the course this time with all the new changes to the course too.  The name of our team is Road Crew 276.  I was with Kathie, Kimmie, Vivianne, Christy, Adrieanne and me.  It is a pretty solid team.  Not fast but we were getting it done.  So for my report will break this race up into 3 parts with 2 parts on this day and one tomorrow.  We meet up at Kathie's place early Fri morning at 8:30.  Our start time was 11:45am and we got up to start at 11am.  And I was already ready amped to get this race going.  This is one of my favorite ones to do.  I was hoping to catch up with Jeffc but would much later in the race.  With his start time a bit later then us.  11:45 goes off and runner 1 was off.  Fast forwarding to my leg now.

Leg 3 2:00pm 4.9 distance hot and a headwind.

Plan was to run this in the 7s which didnt really work as well as planned.  Started out running a bit faster then I should and didnt get warmed up right to start so fast.  Which I would change later.  My goal also was to pass as many people as I could and not get passed.  So first person I could see was about .25 away and just starting up a hill.  So I head off after them man was that hill a fast rude awakening to what was ahead.  It wasnt to hilly for this leg.  But that first one I sure attacked it way to fast and hard.  By mile 2 I had caught 2 people and was zoning in on 2 more that I would catch in that mile.  Then I started to drop in pace with the headwind and heat.  Wow was that just a wake up call to me.  I was able to catch a few more with a total of 7 road kills in that leg.  I felt I went out to fast and didnt warm up good enough to finish strong like I wanted and the times faultered later into this leg of the race.  Felt it was still a good run and I was happy for it.  My road crew was awesome for it.  With the wife all over the water stops and my van cheering me on.  So here is the splits.

Mile 1 7:21 bit fast and that hill.

Mile 2 7:11

Mile 3 7:42

Mile 4 8:05

Mile 5 8:27

Mile 6 8:18 Didnt catch the girl that just beat me in.  Was spent by the end of this one.

TT 43:40 AP 7:49 total distance 5.61 Ranked Moderate Difficulty

Leg 15 10:59PM slight wind perfect weather for a run.  Gentle uphill climb for most of it.

Goal changed from last leg to this one.  This time I was going to warm up and then after the half way decide to push it up or maintain the pace.  And of course to get road kills and not become one myself.  This one I was lucky to catch my first 3 road kills in the first mile.  It was a nice and easy pace.  And was going to just go off of maintaining a constant effort since after about the first mile it became a long uphill climb.  Not steep or anything just uphill.  So stuck with the 70-80% effort.  And it was alot better.  I got eyed by a few cats on the side of the road.  And besides that was quite uneventful.  After I would catch someone I would barely be able to see someone up ahead and work towards catching them.  Yet maintaining my effort the same.  It worked great.  I felt really great at the end of this one.  Also another great highlight to this one.  Was on Kimmie's leg Jeffc had caught up to us and his time with there start time at 1:30pm they were hauling.  He chatted for a sec as he prepared for his leg and then was off.  I was able to cheer him on as he was about 1.6 to 2 miles ahead of Kathie.  It was a mean hill climb for them.  K so back to my leg 15 report.  Felt really good with the results of that leg.  I had 7 road kills and no one passed me.  Here are the splits.

Mile 1 7:58

Mile 2 7:43

Mile 3 7:35

Mile 4 7:33

Mile 5 7:28

Mile 6 6:30

TT 38:38 AP 7:39 Total Distance 5.05 Ranked Moderate difficulty

After we finished up we raced back to Kathie's beautiful cabin and crashed for about 2-3 hrs.  At 6:30 when the sun was coming up I felt good and suprisingly refreshed and ready to take on my last and hardest leg

Foundation 8a Miles: 5.00Foundation 8b(newer) Miles: 5.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Race: WBR Runner 3 part 2 leg 27 (7.9 Miles) 29:33:00
Running MilesSwimming YardsBike Miles
7.900.000.00

Leg 27 7.9 miles downhill to mile 3 and then mean uphills flats and last 2 or so downhill and flats.  Ranked Hard difficulty

Okay here is the last leg for us in van 1.  Things have changed a lot from last 2 legs.  The first one was hot and not a cloud in the sky.  Leg 2 we had clouds coming in but still a beautiful night.  Leg 3 on the other hand was not going to be the same.  The first 2 runners were holding up strong and doing great in our van.  And started to sprinkle on them.  It wasn't a cold rain yet.  That was going to come later.  For our van the distances ranged from 2.5 to almost 4 except mine.  They all had tougher runs before and this was my tough run.  It was a mixed up some steep uphills and downhills with rain and wind kicking up.  It was a great run though going around the Jordanelle.  Not that I was focusing on it at all.  My plan was to make it through this one alive and well.  Body was feeling rested and I was happy to see the overcast.  But I started getting worried as I was waiting at the exchange.  I got there a bit early and was able to get business done and wait at the exchange point.  Seeing alot of people come and go.  Thinking oh yeah I can catch him or her.  Or dang I dont think I will catch that guy and I am glad he took off before me.  I was going to go with taking the first 2-3 miles to warm up and then try and find my pace.  Problem was it was a steep downhill after around .4 miles and for the first mile so I kept trying to keep it slow.  To save myself.  Also as I was waiting for the gal to come in before me.  The wind started to really pick up and if I remember right it started to rain as I started.  I tried to get a jacket on and take the sleeves off so that my core at least could stay warm I though.  I am glad the sleeves were having issues because it would of overheated me for sure.  I felt great starting out and had caught a few people by mile 2 and was feeling good.  Not spent at all.  The wife was there with support again about every mile along the way it seemed.  Right from mile 1 trying to give me the jacket and water.  I kept passing on the jacket since I was good and warmed up and was only slightly raining.  Then I hit mile 3 and the foot of the steepest part of the leg.  And it was long and steep.  The wife said dont look up just keep going.  At this point I had passed about 5 people and so I just would look up and measure how far I was away from someone and kept plugging along.  And tring not to redline.  I must say it was a hard hill climb yet it was good to catch people.  That kept me going and pushing when I was feeling like slowing down to much.  There was another gradual hill climb from the top of that steep one for another 1-2 to 6.  And I could see a big huge group of people.  One here and there and then like a group of 5. As they spanned out ahead of me.  My pace was no where near the sub 7 I was predicted to run to stay on course for this.  But I was making up ground on the field.  And I could see them in those hill climbs.  And knew I would have to catch them on this hill because with the downhill coming for the last 2 it would be so much harder.  I was able to catch and be up to 10 road kills by the 6 mile mark.  And then the flat and small hill again before the big decent.  I was right on the hills of a group of 4 guys as we started to head down.  And as I was passing them someone had caught me too and was passing me.  He was looking so strong and refreshed ARGH!!!  It was just a bit out from the 1 mile mark.  And I wasnt letting this guy get away if I could help it.  This mile went fast.  And there was just these 2 guys ahead.  The fast guy and another guy he was gaining on.  As we hit the one mile out sign.  This fast guy had someone else jump out of a van and replaced him.  I was within like 15 yards from him and just looked at him shocked.  And he just hanged his head in shame because he knew I had caught him cheating.  I tried to catch up to the new guy that was fresh and heading down this downhill and he passed my would be 18th guy.  It was demoralizing to me to get passed like that.  And then angered me even more to find they had cheated like that.  I know that I would of been able to catch that guy if he was the one that would of ran the rest.  The new fresh runner had gotten away.  But that last guy.  My 18th road kill was not going to get away.  I had only .4 to go and I was still closing in on this guy and he was holding strong.  I had to make a move or I would never catch him.  The wife kind of made me move faster then I wanted.  And had the camera ready to catch me taking this guy.  So I surged and caught up to him and passed him.  OUCH!!  That was alot of effort and had to relax a few secs after I got about 5 yards ahead.  By that time I could see the chute and I was not going to let this guy get past me.  He was still holding strong within a few yards or so of me.  And I took off again with about .1 to go.  It felt really good.  And ran that one more competitive and not worry about the time.  From our predictor I had to run sub 7s for this one.  That just wasnt going to happen.  I had lost 14 mins total on that run.  OUCH!!  But felt I ran that one the best of all my legs.  I feel so much better on the longer runs then I do the shorter ones.  Since you cant really get warmed up right to come out fast at first.  This leg I wouldnt change a thing on.  I loved the challenge of it and that I was able to do so well on my third and last leg.  And that my wife was there cheering me on only helped me that much more.  It feels like I am getting back that competitive edge again.  I had to relax that side of me while I was recovering.  But feel I can really start running more hard again.  So I got 18 road kills on this one.  And got passed by a team(26) that cheated so I am not counting that.  Ended up passing 32 people and no one passed me.  Here are the splits.

Mile 1 7:37

Mile 2 7:38

Mile 3 8:01

Mile 4 9:27

Mile 5 10:04

Mile 6 9:28

Mile 7 9:03

Mile 8 8:12

TT 1:08:47 AP 8:42 Total Distance 7.91


So as a recap of this all I had a very great time running with Kathie, Kimmie and the rest of the team.  I cant wait to do it again next year.  And hopefully run it with my wife next year.  Was able to see Smooth, Cal, Jeffc(rdrunner), a friend from work.  Run with a awesome team and had a great time.  My wife was there to cheer me on and celebrate our hard work with us.  And now to catch up on some of that thing we call sleep.:)

Foundation 8b(newer) Miles: 7.90
Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00
Comments(5)
Running MilesSwimming YardsBike Miles
28.550.000.00
Foundation 8a Miles: 15.00Foundation 8b(newer) Miles: 13.40
Night Sleep Time: 33.00Nap Time: 0.00Total Sleep Time: 33.00
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