You get out what you put in

Frontier Halloween 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
Fitsole Miles: 38.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - easy run with P-man aroung S. small-block neighborhood (gotta remember to look at what this is named :-) 1m

Mon - 1600 with sltrack club, then had to hop fence to run around Sugarhouse perimeter, then an hour of yoga. Felt great. 3.5 m

Tue - cathartic running from Arcadia around to tempo run coming back on canal from 32 to 36. Got to the throat hurt pain. Then a second one from Bangtr back to road canal. Getting the heart up and the heat out. 4m

B-ball Wed/Th, played on team with black guy who seemed like he could take over but chose not to, so we lost. Thu shootaround with Steve, did the 10 shot 3 ball and 3 foul shots in 1:32, 1:41, 1:23.

Fri - run with Ben and Nate from homestead down canal roads, across by Valley park, then canal road challenge. They did 7:15, I did 8:25. Not quite the Lagoon reward for me. Easy back to house. 5m

Sat - help haul elk out, easiest it's ever been. Rainy, had to run/hike back to get my backpack, realized I'd lost my wedding ring. It's all good, new ring for the next 10 years and more. 2m

Sun - football with guys & Mark at Valley, good times.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Mon - w/ slctrack at Highland, B did yoga, P and I went to playground. Feeling low energy so rested on Tues.

Wed - great run from 126th on Jordan Parkway to Bangtr, found horse trail and did a good hour. 8m Short time of ball with Polynesian ward, 3 on 3, then great piano.

Biking/walking/rollerblading P to school, cleaned the school path of debris, oiled P's scooter bearings.

Th- ran with B & P to new park after fire and the nice neighborhood deep SE of Bean's and Brews intersection. Phin complained of going uphill but I brooked no complaints.

Right rib still hurting, failure to get full night's sleep.

Fri- ran around at Region meet, watched Olympus dominate, Cottonwood park, 4 lengths of park for 4 races and a perimeter. 3m

Fitsole Miles: 11.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Wed - Run with Nate from his house across the street to blocked canal, followed it thru neighborhoods to 7800, then trying to find it on the way back. 20 minutes out, maybe 25 minutes back. 6m Ball at nite, 1 game at stake close to Nate's, with Mark, then out, told could not show up and play by Rules and Regs guy. Guess what my man? You're at the bottom 5% of all wards I've ever been to. Only 2 out of 20 have shown an aloofness or segregation. Peace.

Fri - Good run from May's here. 9.25 M, a little VO2 step up on the way back, then cooling down, got a little lost finding the back way back in.

Fitsole Miles: 15.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - Monthly Morsels, disc golf?
Mon - ran to park, disced, ran back, 4
Tues - basketball, 4 on 4, small court, came on as a winner, won a few then lost last?
Wed - ran at State cross meet, saw about 5 races, fartlek of about 3.5 miles
Thu - picked up Mark for ball, played at 30th E ward 4 on 4 with guys from years ago, Asian guard, old white smart hard-pick guy, shooter Joe,
Fri - shakeout in the morning just feeling good, townhouse loop, cross street, around thru to Bang. canal end, 20 min, 2.5

Fitsole Miles: 4.00
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Race: Frontier Halloween 5K (3.35 Miles) 00:21:38, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Warmed up checking out the loop. Great course with a part of original Pony Express trail. Talked to a lady at the beginning about fast Jr. Highers, then my pace quickly took me to the front, really only 8 guys to pass. Ran slower with guy at front while we were on gravel road, then just needed to out, left him behind and pushed it around to 2nd loop. Ran in a tie and started to hurt a little second loop, just told myself to maintain pace through the corners. Seemed to pick it up on last stretch to school. Picked it up around school? Some sprint home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Easy disc golf Sat. evening, 1.5
Sun hike with fam Corner canyon, ran from open hollow up canyon rim (?) trail to hoof and boot trail to a great overlook, stopped when it started to go south and no turnaround in site, asked some bikers. Was going up faster than one biker, and on the down 2 bikers didn't pass me. Lovely run, then cooled off driving to homestead. Good calf workout up and leg extension down, pretty good day after race run. 4

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Mon - Halloween race w slctrackclub. Short warm-up, then ran easy letting it play out. Fast Neal and other guy were in front, caught up to Paul and ran with him. Other guy in white space-suit elongated his way ahead. Ran with Paul at good pace, wanted to rest a bit since just raced Sat. When Neal lapped us I ran with him, had 3 laps to go. Ran 1&1/2 laps w Neal, he spaced me out on his last lap. I had one to go, some extended sprint, most likely a 21:40 5K, 40 seconds behind white space suit. Talked w/ Paul and 2nd place after. Good candy and camaraderie and costume contest. 

Tue - H.O.R.S.E. with tall turn-around 3 guy, split two games, then won the rubber match
Wed - ball w/Mark at 70th Ward, good group of guys. Young and athletic with fair b-ball smarts, got on a good team at first and won 2 games 2m

Thu - late, one game with Steve and the Hispanic guy's 2 good sons, they have the fake moves and the dribbling but we had the old guy smarts, 1m

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fri - biked to park, disc golf, met a guy who could throw farther. Need to ease the mechanism and slow it down to speed it up. 2m
Sat - after BS ran with Charlie from Holyoakes up Eagle mt. then down the other side, bike trails, thought I'd tire Charlie out a little but none of it, hour? 6m, then trick-or-treating at nite, right hip a little worn

Fitsole Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Fitsole Miles: 38.75
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