AZ Run Dad

Phoenix 10k Half Marathon

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Location:

AZ,

Member Since:

Mar 10, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

5k: 15:38 2014 Carlsbad 5000

10k: 33:06 2012 Mesa Turkey Trot

Half Marathon: 1:11:40 2013 Eugene Half Marathon

Marathon 2:32:14 2012 Tucson Marathon

 

Short-Term Running Goals:

Eugene Half Marathon

Long-Term Running Goals:

Sub 15:30 5k

Sub 1:10 Half Marathon 

Sub 2:30 Marathon

Personal:

Husband to speedy wife Allison and father to Camryn (7) and Brandon (5).  Graduate of Weber State University where I played on the tennis team.  I love to run, help others get faster, and always learn about the sport I love.  My wife Allison and I have a blog called AZ Parents on the Run about our running lives with kids.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
249.54
Total Distance
9.45

9.45 easy miles

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Total Distance
6.46

6 easy + strides. I'm doing a half marathon tomorrow and hoping for a PR.

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Race: Phoenix 10k Half Marathon (13.1 Miles) 01:12:25, Place overall: 1, Place in age division: 1
Total Distance
18.50

Okay so here's the full report from today's half marathon. I though I could PR (1:13:30) and I really thought I could go under 1:13. My plan was start off at 5:35 for the first couple of miles and hopefully that would feel good and I could speed up a little bit. I got in a stress free warmup and besides feeling slightly sluggish everything about pre race was totally normal and good. I was in second place for the first couple of miles and moved into first in the third mile. About 4 miles in a guy (Nick Coury) pulled even with me and we ran together for the next four miles. I was consistently running 5:33-5:35 during this time and it was not easy. The course was a long straight and ever so slightly uphill during this stretch and it really helped to have someone there to push me. We made a u turn back towards downtown Phoenix at 8 miles and Nick pulled away from me here. He built about a 15-20 sec lead and then I kept it there. I was running faster now with the city getting closer and a slight downhill. I ran between 5:25 and 5:30 for the next few miles and by 11 miles I was closing the gap. Also, I was starting to feel stronger and stronger. At about 12 miles I passed Nick and went as hard as I could go the rest of the way. My 13th mile was 5:17 and I was really happy with the finish. I ended up with a winning time of 1:12:25 which was a 1:05 PR. The course was very flat and fast and the weather while warm for November was nice (60 and dry). This is a nice race for me with the marathon just 4 weeks away now. Splits (rounded):

5:35

5:35

5:41

5:23 (something happened w/GPS here but the avg of 3 and 4 is probably right)

5:34

5:34

5:35

5:36

5:25

5:30

5:31

5:28

5:17

53 seconds for .17 5:13 pace

1:12:25

Comments(10)
Total Distance
6.00

6 painful miles with some major hip pain. 90% sure it's bursitis. First mile was almost running sideways. Should have stopped but I wanted to run until it felt better which it did get better but was still painful. Lots of icing and Aleve coming.

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Total Distance
12.40

AM: 8 easy miles. Hip pain was still there but was much better. Aleve and ice is working. This week will be about staying healthy and absorbing the effort from the half marathon.

PM: 4.35 miles including 6 x100 stides in the grass at the end.  Really nice run and great weather.  Felt good to be out there.

Comments(3)
Total Distance
10.00

10 miles pretty easy.  Hip hurt for a mile or so then felt good the rest of the way.  It's seems to be improving every day.

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Total Distance
16.65

AM: 12.42 miles: Wasn't quite sure what I was going to do today but after 7 miles I was feeling pretty good so I did two miles at MP (11:38) then jogged a mile then did 5 x 1 min on/off at 5:00-5:10 pace. That little workout portion didn't feel easy today but my hip felt good so I'm really happy about that.

PM: 4.25 miles: 4 miles easy then 8 x 10 sec hill sprints

Comments(1)
Total Distance
22.00

22 miles 6:28 pace: My last 22 miler is done! I wasn't the most excited for this run and when I was about to start at 6am and it was dark, cold, and windy I was thinking "great, I have to go run 22 miles in this. Where's the hot coffee?" However, this turned out to be a good one. This is a pretty tough, hilly run and I felt really strong today. I kept a solid sustained effort throughout and pushed the last two miles (the last 1.5 are a nice downhill). Those were 6:04, 5:21. This is the best run I have ever had at South Mountain. I was good and tired but I felt like I had some energy left in the tank for sure. My hip pain was minor and a non factor. I hope it stays that way. This run gives me confidence as far as my strength and endurance go. There were some tough hills there around mile 19 and 20 and it felt good to be able to push up them. Have a great weekend!

 

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Total Distance
6.47

6 easy + strides

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Total Distance
8.00

8 easy miles

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Total Distance
15.10

AM: 11.1 miles: Whew! This was a hard one. Did 10 x 800 w/2 min jogs. Nothing easy or comfortable about this one today but I was happy with the splits. I think this workout is the Yasso 800 workout but I will not be running a 2:28-29 marathon as some people say the workout suggests. I warmed up 2.85 miles w/drills and strides and cooled down a little over a mile. Splits: 2:29 2:27 2:28 2:30 2:28 2:29 2:29 2:29 2:30 2:29 Hard!

PM: 4 miles easy.  Great weather and also last double of the cycle.  I'm happy about that.  Work has been busy and I'm usually just ready to be home instead of stopping for a run.

Comments(3)
Total Distance
6.06

6 recovery miles on the canal in Phoenix.

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Total Distance
15.00

Ran to the canal from work and did 3 x 32nd hil from the canal to Lincoln Rd.  Ran up hard and had splits of 6:00 for those miles.  Ran down at normal long run pace.  Legs felt tired on the hills today but I had a nice boost the last few miles on the way back to work.

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Total Distance
8.30

8.3 miles with some HM to MP 1 min pickups in the last four miles.

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Total Distance
16.37

16+ miles 6:09 pace: This was my last big training run of the cycle and last big marathon specific chunk. Goal was 16 with the last 10 at 5:45 pace and the last one all out. That pace is 5-7 seconds faster than I hope to run in two weeks. I've had a pretty tough week coming off a tough 22 last Sunday and my legs are feeling it. I didn't feel very bouncy today. I hit the goal time but I was dissapointed in the effort which was hard. This was was tough but Iat least I got the mental training of pushing through when it doesn't feel easy. Since I was already running faster than MP I needed to be more disciplined about staying right on or slightly slower than the planned pace with the effort I was giving. Splits for the last 10 miles:

5:40

5:41

5:43

5:43

5:44

5:44

5:44

5:42

5:42

5:27

Time for a burrito or pancakes or both.

Comments(3)
Total Distance
8.00

8 miles: Warmed up my usual 2.8 miles including drills and strides then did 4 x 1k at goal 10k pace w/600 jog. Splits were 3:13,3:16,3:13,3:13. I wish it felt easier but it always seems like these little race pace intervals right before a race end up being a liitle harder than you think. I am running a 10k on Thanksgiving. Good luck to everyone running a Turkey Trot!

Comments(2)
Total Distance
6.00

6 miles easy no watch.

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Race: Mesa Turkey Trot 10k (6.21 Miles) 00:33:06, Place overall: 4, Place in age division: 1
Total Distance
12.20

Not the greatest race I've ever had but I'm not going to complain about a 40 second PR.  The pace just didn't feel easy even at the beginning and  I really had to hang on during the middle uphill portion of the course.  My splits were 5:22,5:17,5:20,5:28,5:30,5:21 and 4:44 pace for the last .2.  I had competition just ahead of me for 3rd place but I just didn't have enough to catch him in the end.  It was awesome to have my wife and kids out there watching and I won a turkey for my age group award.  All in all it was a great day and a great way to start the day. Now its taper time and just a little bit of marathon pace stuff left to go before next weekend.  I hope everyone had a great day!

Comments(5)
Total Distance
6.00

6 miles easy.  Legs felt pretty good despite a hard race yesterday.

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Total Distance
6.47

More easy running plus some strides.  

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Total Distance
12.11

Last double digit run before CIM.  Got into a nice steady pace then changed into my Fastwitches and ran the last 4 in 5:44,5:44,5:42,5:42.  That part was just okay.  My legs feel good and everything seems to be feeling good heading into marathon week. 

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Total Distance
0.00

No run today.  Part of the taper.

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Total Distance
8.00

8 miles: Watch was dead so I ran to the track and did a little workout just to get locked into MP effort. I did 3 x 2k w/3 min jogs. For all of them I ran slightly slower than MP for a mile and the last quarter at 10k pace. So the splits were 7:13 (5:54,78), 7:15 (5:56,79), 7:15 (5:54,80). This workout felt nice and comfortable. Easy the rest of the week. I'm getting excited now.

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Total Distance
6.00

6 miles easy.  Opted for a little extra sleep and ran after work.  

Comments(1)
Total Distance
8.00

8 miles with 8 x 1 min on/off at 5:30 pace.

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Total Distance
0.00

No run today. With my wife out of the marathon due to injury and horrible weather forecasted I have decided to not run at CIM and run The Tucson Marathon next week instead. It's an aided course but I feel better about that than running into a 25 mph headwind with a really slow time. I'm just being honest. Now for a retaper week.

Comments(2)
Total Distance
249.54
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