You get out what you put in

Angels & Devils 5K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesGlory In The Long Run's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
15% off for Fast Running Blog members at St. George Running Center!



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: 0.00 Year: 156.60
Asics White Lifetime Miles: 213.40
Galaxy 5 Lifetime Miles: 117.10
NB Foam Lifetime Miles: 42.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Asics White Miles: 24.50Galaxy 5 Miles: 47.50Fitsole Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - some disc before dinner, 1m
Mon - travel hike with Jo on back at Alta Canyon base to waning pond, mucked up my running shoes on far side bog, bought 2 new pair at Wasatch, 3m
Tue - 2 miles down canal road and back before Halloween gallivanting, around neighborhood to apts and back
Wed - cathartic jog past place of no return, S Jordan H house, Barney's wash trail, around CHHS, jump in middle school to end, 45 min, 4.5 m; ball near Nate's, guarded slasher and got my hand on the ball, made 3 points first game, fake and short shot, "2", we won one 11-3, then lost to 21 on 4 straight "2s". Perhaps need to be more selfish to get better presence, passed well, but also sometimes too much. be like Stockton, pass when it's a direct assist, not just because the pass can be made. 1.5m

Asics White Miles: 2.00Galaxy 5 Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Run from Jordan Hospital after J's check-up. Directly W to JRP trails, chatted with an older guy who said his wife signed him up for a fundrace for a nursing home. Bridge off to T-ville High, walked thru alma mater, locker room, main hallway, Doc Jensen still there! Out neighborhood along 53rd. Felt heavy on the straight shot home, only 4 hrs sleep, 1hr? 6.5 m

Ball that night was hard. Legs sore, inner thighs, didn't shootaround w/u. Missed jumpers, post-ups, lay-ups, guarded by Wei-bei, short, stocky, immovable, holds; we won 3 games (2 and 3 to 15--real basketball, the Asians get it right!) then lost. My guarding tall shooter was bad when I helped out too much and he got open shots.

Galaxy 5 Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fri - disc? w/ B, why does the past roll into nothingness? workout with B, calisthenics, then running while discing? hurt right foot on a squat, nerve ring around ankle and top of foot; 1m
Sat - went to Roots watching how far I still need to go to improve my distance, one guy told me 40% core, 60% timing; ran two loops around the g/c, intermittent, 2m
Sun - stomach hurt after bad something, Subway meatball/everything sandwich didn't help; didn't want to run but pushed Jo to 'stead on a straight shot but tacked on newer hoods for a loop, pushed the pace at the last, felt good. 3m
Mon - felt sick, burps like egg, P too. Worked, no running.

Tue - disced and ran home, feeling good, looking forward to Springville race, 2m;
   Ball was good on my end, we won first game, then had a spate of quick losses (7 points is just too quick). I missed two mid-range that could hv won one game, zone defense doesn't always give chance to shine, need to show I can play the point, younger kid was good, but I felt like when I let others keep pushing the offense without taking my own chances we're less effective, 1.5; on the good side the quick short games made it easier on my legs the next day, even with little sleep, tho a combo of tapering and rest

Fitsole Miles: 3.00Asics White Miles: 2.00Galaxy 5 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Wed - After Tracy Aviary, ran 2 laps around Liberty with Jo. Felt hard (2-4 hrs sleep) especially on the 2nd lap, is that really only 3 miles? too tired to ball and all's well
Thu - running w Nate 30 minutes canal, cemetary, canal, streets, canal road, Nate was taking it easy, I was somewhat tempo; some running at Roots after couch delivery; ball that evening was short, warmed up for a game, then played one where we lost closely, I missed the first two on the hard rim, then played well, guarded by smart, fast guard, he's only going to get better but he's a little inexperienced, last game to 21 I fell back once but used my wiles to score some points, we closely won, 1.5m
Fri - shakeout discing, met helicoptor pilot

Asics White Miles: 3.00Galaxy 5 Miles: 4.00
Add Comment
Race: Angels & Devils 5K (3 Miles) 00:20:12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A little trouble figuring where the packets were and what the course was but beautiful course. Loop back thru forest trail to far side disc golf course (there's a pond in there) thru parking lot, field, onto track under stands thru forest trail and around again then home. Don't really remember all the details, which means I was zoned in but passed a few in the first mile til I caught my 10 year old female nemesis running with her dad. After that things seemed to stay the same, we passed a few, who would then speed up to pass again, but then when consistent pace would bypass them again they'd concede. Girl's dad was encouraging her to break 20. One guy had the courage to stay with us. On the 2nd loop we put distance on all behind, I was preparing for a sprint to outkick a pre-teen girl. I loved the forest trail, and probably was faster on the hard but the grass is my friend. Probably because it feels easier to run on and being less consistent doesn't feel like one is pushing so much.

There's a point in every race where you give up, give out or give on. I started to get that dead leg feeling in the last mile. As Nate says, "Hitting the line and not knowing how long you can keep it." I fazed out a little by the bleachers getting Phin to watch us, and was 20 yards behind future female state champ, I felt like I picked it up thru the forest and around on the grass, and did have a sprint in that left me gasping and grasping my knees, but 10 year old Shalane Flanagan still won. (Shout out to NY marathon winner.)

All in all good race on a cross country course. This lets me know I'm in decent shape. There's two more levels to my best shape but I'm not sure I'll run a PR in a 5K, but there are still so many levels where I can push myself more.

May the God of all comfort give grace to you as you trust in Him.

Asics White Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - run to homestead, felt good, like I wanted to run faster, enjoying racing pace, tacked on loop around "newer" homes, 3.5m
Mon - from Kearns JRP to Hunter to Mt View Corridor path, uphill S w Jo, wonderful exploratory run, 1 hr, 6 m;
Tue - short workout w B, run discing before work, 2m; ball guarded baldy, fouled him a few times but also got my hands on the ball, overly guarded quick cutter-guard, letting him get spacing for 3s, lost every game but played well, losing close ones, 1.5m
Wed - hike w B Olympus rock then parallel to outcropping, discovered open storm drain, 1.5m
Thu - ran w Draco canal to Bible Baptist, saw red-shirted revivalist who saw later in store, on the return against the wind dragging Draco, 3m; ball good, 4 on 4 half court had a good team but lost to slow white guy shooting lights out, had young skinny son who could almost dunk; for full court guarded by young overseer who gets in my head, can't outmuscle his short squattiness, find myself forcing up shots, played a little better posting up but forced some 3s, still need to fill out the "go-to-scorer/shooter" role; 1.5m feeling better, not so sore after ball anymore
Fri - rain, almost sleet all day, really wanted to run, getting to where I feel different if I don't run that day

Asics White Miles: 3.50Galaxy 5 Miles: 12.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sat - worked in evening, Bible Study breakfast, Awana Grand Prix, not healthy food, run/disc--one of these times I ran to Park, disced and ran home, 3m
Sun - ran lightly to homestead, just putting pace out there, played disc before, left hand can make throws as good as right, technique & relaxation > strength & stress, 2.5m
Mon - preparing for a good trip, time with B, disc with J, he was awesome, trying out new shoes, walking up and down the hill, falling and committing to walking back up, enjoying a leaf pile, not worried about daddy discing, 1.5m
Tue - 3 hr sleep, drive to 'Springs, tired & sleep
Wed - had to pull myself away from awesome theological conversation to run on nice trail N of Leah's, met a guy running the race and one who's not, ran with them and then to park, walk back, 4m

Fitsole Miles: 1.50Asics White Miles: 3.50Galaxy 5 Miles: 6.50
Add Comment
Race: Briargate Turkey Trot 5K (3.107 Miles) 00:20:19, Place overall: 73, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Pick up to the race after they had closed off one ramp so as we jog to the start the kids race has already started to go off, Phineas and I started on the second wave and ran up the hill to the 1K turn around. Phineas wanted to walk before we reach the turnaround but he ran pretty well we started to run again and then it's a great downhill finish.

Got a good warm-up in and we got to the start, Ben was a quarter mile up still doing hip swings and we waited for the start he got there on the second row. I never saw Jon at the start, he had been waiting in the porta potty line.

And we are off, the uphill start meant I started pretty conservatively, I think I was also feeling the altitude it's 6900 feet. Seems like I was being passed at the start, but it's a bit of a blur, which means I was focused on the race. Before we got to mile two I think I was passing people, there's some up and down before the turnaround and I started to cruise on the downhill, we hit the turn around and Leah said good job, to both me and Jon. I knew he was close and moments later he passed me but I was waiting for the down hill, I passed him shortly after and there were two or three people that I was running with who we're cruising on the downhill. I felt like I was pushing myself and definitely going faster. Ben ran 18th he said he ran 9:10 at the turnaround and 9 on the way back which seems crazy considering the uphill.

Now comes the fun, I was pushing myself pretty well feeling good that I had passed Jon and cruising in, top of my breathing? always know I could push more especially considering the exciting news end. There was an 11 year old girl who I couldn't quite catch oh, yeah that's where it's at. We finished, I sprinted in well, John was behind but guess what his chip time is 2 seconds faster so he's still undefeated.

Congregated together after ready for a day's Drive. Ben waited around for his cup prize, his car had a flat he needed to fix. Wonderful Thanksgiving race, all glory to the God above who has given us these bodies, this time, this life. May we be as Paul who fought the good fight, ran the good race, may we look forward to the crown of Life given to those who eagerly await the Glorious return of Christ.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fri - morning in Wichita, Aunt Suzan's, around Willow Bend (?) golf course, just easy miles, the course is 36 holes, ran a few of the spokes. Then did some discing in the wind, got a couple golf balls in my hands. Beautiful sunrise, I like Wichita. 3m

Sat - Texarkana pond with Ben, supposedly 3.9 miles Greg says but I could see inlets and jettys. Greg also expected "world class" runners to run faster. That was the last we saw of him, he went back to big D for his son's b-ball game. Ran on a single track mt. bike trail where there were loops and it was made for fun, not to get around the pond, 2 miles in Ben complains his hands and feet are itching, we get to the dam, which is maybe only a third of the way around, then there's a dirt road that angles away? Asked an older couple how far it was and they expressed incredulity. We found the golf course and Ben suggested we stay in the open. On one arm we ran 1/2 mile around and went only 200 yards across the jetty. Ben wanted to stay in the open because of his allergy (ragweed?). I mentally prepared myself as we looped and finally made it to a patient Carrie, about an hour total, it just seemed longer. 7.5m

Galaxy 5 Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun - drove 13 hours
Mon - drove 12 hours, disc golf in Grand Junction, some jogging, 1.5m
Tue - disc jog where met a guy who could throw, talked about timing the front foot plant with the backwards disc extension at the same (?); ball where I played okay, tried to be a guard and dribble down, lost the ball a few times, but maybe gaining some respectability (no, wait, maybe gaining some experience for future respectability) tho I did get acknowledgment for my age 1.5, 2m
Wed - some discing where I really put the timing plant/back extension into practice, felt great, tried to play ball but Nate's ward no go. 1.5m
Thu - workout with B, did the pushup/situp challenge, 40 situps, maybe 40 pushups, hurt lower back (not used to situps), some chair squats, then disc jog; ball was good, got on a good team with Carlos, fast and strong Asian guard, white overseer rebounder, and Jacob, great passing, ran the table on both teams twice, then half court and I got out before really overworking myself, 1.5, 2m
Fri - Becky pushing Jo, maternal instinct kicking in to keep walking to let him nap, I was too sore to disc well, but just shaking out, 1.5m

Asics White Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Asics White Miles: 24.50Galaxy 5 Miles: 47.50Fitsole Miles: 4.50
Debt Reduction Calculator

Featured Announcements