You get out what you put in

K2 the Church 5K

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Member Since:

Nov 20, 2007



Goal Type:

Age Division Winner

Running Accomplishments:

Eden 10-miler 65:47

Half Marathon 1:26:17

5K 18:01

 I rank somewhere between the competitive recreational runner and the competitive highschool runner. Here's the scale:

10 - World record holder; 9 - Olympic Athlete; 8 - National elite; 7 - Professional runner; 6 - College All-american; 5 - College runner; 4 - Local elite; 3 - Competitive runner; 2 - Recreational runner; 1 - Jogger

It's a tough scale.

Short-Term Running Goals:


  • Run for fun and health, be fit in my 40s
  • Run a strong half marathon, under 1:25, good, under 1:20, great.

Long-Term Running Goals:

  • Be a disciplined runner, to be competitive in my age category, and feel strong while racing.
  •  Somehow actually put together a full year of running: increased discipline and decreased distraction and injuries
  • Be a 17/36 guy for 5K/10K (not realistic now)
  • Be a competitive Master's runner


Spoken for, Christian, piano player, soli deo gloria, at least that's the ideal. Living for Triune God, beautiful wife, cute sons, self; hopefully in that order but Adam's nature and my own choices, not to mention worldly temptations like to play with the ideal.

Idealism, tempered by reality, with a healthy skepticism.

Favorite Blogs:

Miles:This week: 0.00 Month: 15.00 Year: 15.00
NB Red Trail Lifetime Miles: 8.00
Yellow Nike Workout Lifetime Miles: 57.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Brooks Miles: 16.10Fitsole Miles: 5.10Nike Black Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - Kamas Bible church, biked w/ P to homestead, self on way back, 1 m

Mon - tired from office chair buildg, Eq. Installers, no run

Tues- ball, 4 on 4 w/ small crew, made a gamewinning 3, blocked by Matt? (hurt ankle guy), a few up and under moves, 2 m

Wed - at Rockport, from Cedar point campsite #4 south to beyond boat ramp, finding trail, 5 m, felt slow, first 2 m just trying to warm up muscles from cold reservoir swim,-

Thu- half run/half hike/half scramble up backcountry sheep land fr S. of reservoir, found barbed wire fences and corner way through. Not really a run but sweat in the heat, tacked on a tempo mile for good measure, ~1 hr


Brooks Miles: 10.00
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Race: K2 the Church 5K (3.107 Miles) 00:18:47, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran the 1K with Phineas, he ran holding my hand. 2 laps, on the 1st lap he started to cry because the bouncy houses were deflated, but I told him they'd be up later. He wanted to let go and sprint in on the 1st lap but I told him we had one more to go. He ran the whole way! I was proud. Kept up a good pace and sprinted in. Not sure of the time, I kinda think 6 minutes, maybe top 15.

Warmed up to wedding lunch park and around. Once we started out I saw Morgan in green and boxer boy settling into 3rd. I was running with long pants black guy Israel in 5th. I could tell that Morgan was a real runner. I settled in, conserving for the turnaround, got past Israel on one of the turns, running the tangents, enjoying the JRP. Came into mile in 5:37 by my watch, not sure if that was right, didn't feel that fast, ran past the young'un who'd tried to keep up w/ Morgan. Halfway around the one mile loop portion near Redwood Rec and I wasn't going to catch the top 2 guys. Didn't even see them the entire way back. Congradulated runners o the way back, Mark was ahead of Esther but laboring, finished it strong, just keeping pace, sprinted in, felt like a good effort with more in the tank. Left hamstring a little tight on cooldown. Jogged/walked back to see E* ahead of impulsive Mark, ran in w/ him. Got a good brick for my effort.

On the walk back to see Ryanne and Shelley Meyers I stubbed my left ring toe on an exposed board and ripped the skin and toenail almost off. Walked back to paramedics and they patched me up. We'll see how it heals. The only exposed board in miles. Crazy stupid. God my right thumb sprained from biking and now left ring toe.

Soli Deo gloria. May He reign forever and may His will be done on earth as it is in heaven.

Fitsole Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - Biked w P to 'rents, walk w Mika and B, disc golf on a windy day, 9 over, generally good throwing, on 14 had a beautiful shot before 2 guys, stuck it horizontally in tree, hard to find 2.5m

Mon - at Sugarhouse w/ club, delayed start hill workout, W. hill (why not grass?) 6 times up, tweaked right foot on 2nd time down grass, had to compensate, ran 3rd w/ older thin guy, ran 2nd place mostly, hard on last one, got a head start on Jason/James? and came in even w/ him, ran over to P, long bathroom in Highland, playground, upper bod workout, 200 yard up? 3.5m

Tues - ball after Millcreed picnic, brought "My name is Phineas" played in Brooks shoes, one game winner, 1.5m, right foot sore,

Wed - good ball w/ 70th ward, 4 t/o 1st game, then wized up and had 3 straight wins, me with 2 gamewinners, 2 2s, then open arching midrange from elbow, walked 2 miles w/ HVPres group and ran .75m, right foot easing into it but got numb and over the pain, left ring toe still hanging on but cop stepped on it and crunched me to burn


Nike Black Miles: 3.00Brooks Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Thu - 3 nites of ball, played pretty well, had a string of scoring, but right ankle tender, not full power in flexed position. Not worth ball to not be able to run

Fri- watched kids while Nate/Ry ran, Sat Highland Games, some disc golf, run/walk, Sun rest, Mon rest, Tues ball, played with a lot of energy, ankle seems fine, won one game but then pushed it and made a few good plays but also never scored on my own pushing it, got to match and outscore my opponent, and contribute to team scoring.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

wed - bad turkey sandwich, sick all evening, recovered for work :-)

Th- ball, 3 on 3, 4 on 4, 54th, matched up w/ Ronnie, not fully on, right ankle sub-par, need to rest it, Fri - walked disc golf, finally trimmed the chaff away,

Sat - w/ slc club, from Wasatch park, saw group running and parked up street and caught up to Doug, good match, just running easy, to side van at 3 miles, out to 5, back to park, ran about 8.5, beautiful course, tender ankle; afternoon swim w/ Phin at Athletic Club

Nike Black Miles: 8.50
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Race: Taylorsville Dayzz 5K (3.107 Miles) 00:19:15, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Thu- resting top of foot/ankle sprain, finally played ball at nite, new group of Polynesian guys were there, was on the winning team all nite, scored inside and outside, fast-break layups, good; could feel foot but pushed thru, quite a little early, can push thru pain but don't know why it persists, standing on my feet for 8 hours a day doesn't help

Sat- picked up Jamal, w/u around parking lot, ankle easily tweaked, saw 2 fast guys who I thought would give Nate a challenge, turned out to be Aaron Clements and Hunter formerly of Utah state.

Start was low-key, even Nate was about 6 rows back on the narrow course. Nate was easily out, no contest, then the duo of Utah state, then W. Jordan basketball tall player, then group of 2 green "Beat us if you can" and 2 yellow race shirt young'uns ... and me. About hole 9 on course young blue guy came up and pulled group ahead of me, I had to open up on the downhills to catch up. On the canal I talked w one yellow shirt guy, we were being pulled alond by green guy, blue guy predictably slowed off. Someone said 6:03 at mile 1, it really didn't feel that fast, running easy feeling ankle out. When we got to the canal to neighborhood narrow turn-in, I had to call W. Jordan guy back, he was behind after that. We went by the water-stop and I just opened up to cruise control. Everyone fell back, enjoyed running through the neighborhood U-loops through mile 2, had a few moments where I felt I was slowing down, but resisted the urge to look back and instead focus on going forward. Heard cheering behind me so I knew yellow was 20 yards back at first, but heading into park I knew I was free and clear and 4th place was mine. As it turned out I was officially 2nd cuz Utah state duo followed Nate in missing the turn-in, but instead of running .1 too far like Nate, they went 1/2 mile too far. They were 4th/5th but I'm not counting it.

Picked it up heading into park and opened up to 80% sprint at end. Was slightly surprised by time, matches Bristol time but felt pretty easy and I haven't run all week. Happy with it, imagining what I can do w/ training? ;-)

Talked to duo et al. afterward, went to parade w/ Jamal & Phin. Jamal is 135 lbs., at 40 less than me over 3 miles that's 4 minutes! Guess I'm not too bad!!!

Praise God who is both objectively true and subjectively true, may our minds and hearts and spirits and will acknowlege His supremacy and infinite glory and power.

Brooks Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Brooks Miles: 16.10Fitsole Miles: 5.10Nike Black Miles: 11.50
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