Sean's Running Blog

Fall City 10k

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Location:

Snoqualmie,WA,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

  • 2011 Boston Marathon -- 2:27 (Top 50)
  • 2011 Steilacoom 20k -- 1:04:57 (1st)
  • 2010 Indianapolis Monumental Marathon -- 2:26 (7th) 
  • 2010 Fall City 10k -- 31:06 (1st)
  • 2009 Indy Mini Marathon -- 1:07:53 (7th)
  • 2009 WWU Invitational -- 10000m (30:58)
  • 2009 UW Indoor Meet -- 5000m (14:49)
  • 2008 Orem Turkey Run -4 miler -- 19:55 (1st)
  • 2008 Seafair Torchlight 8k--25:03 (3rd) 
  • 2008 Time to Fly 5k -- 15:35 (1st)
  • 2008 Newport Marathon -- 2:22:47 (1st)
  • Steilacoom 15M--1:18:30 (1st)
  • 2007 Olympic Trials -- 2:30:41 (91st)
  • 2007 St. George --2:18:55 (3rd)

Short-Term Running Goals:

  • Feb 23 -- Ft Steilacoom 15M
  • March 23  – Ft. Steilacoom 20k
  • April 15  – Boston Marathon
  • June 8 – Sound to Narrows 12k
  • June 22  – Grandma’s Half Marathon (USATF Champs.)
  • July 7 – Run of the Mill 5k
  • July 27 – Torchlight 8k
  • September – SJJ Half (maybe)
  • October/November – Fall Marathon (maybe)
  • December – Club XC Nationals

Long-Term Running Goals:

 Stay healthy

Personal:

Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.

I coach the Mount Si High School Track Team (distance)

Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T5 Lifetime Miles: 34.00
Ravenna Lifetime Miles: 250.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
258.254.0040.810.00303.06
Ravenna #3 Miles: 80.00ST4 Miles: 54.25Brooks Ravenna #2 Miles: 15.75Brooks Adrenaline (Green) Miles: 127.75Brooks ST4 (Yellow) Miles: 25.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Mostly rain-free run through the neighborhood and then down to Snoq. Middle School for my son's and daughter's band concert.

Ravenna #3 Miles: 12.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.000.000.0010.50

An absolutely miserable and disappointing workout today. First one since the marathon and it was perhaps my most underachieving one ever. The idea was 6M @ 5:30 pace with one more at 5:08 or so. It was pretty windy and a bit humid but that could hardly account for having to stop after four miles. I hit all four in the 5:30 time but it took a lot of effort and it was very clear that there weren't another 3 miles left in the tank. Very disappointing and hopefully not an indicator of how far off my fitness level is.

ST4 Miles: 5.00Ravenna #3 Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ravenna #3 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.007.000.0018.25

A stunningly beautiful day today...finally. It was 70 degrees when I started my workout around 12:30 this afternoon. The goal was to repeat what I so miserably attempted on Wednesday. 6M@5:30 followed by 1 more mile harder. Things felt WAY better today. I still feel some fatigue in my legs by I rattled off 5:20-5:22s for every mile crossing the 10k mark at 33:21. The last mile was in 5:20 so I didn't make the final mile any faster. The heat and dehydration were starting to get to me. I had spent the three previous hours under the sun umpiring my son's baseball game and underestimated the dehydration that took place there. So the jog home was somewhat pathetic after a decent workout.

ST4 Miles: 18.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I lovely rain-free run up Avondale, over the hill to Woodinville and back to Redmond via the Sammamish River trail.

Ravenna #3 Miles: 14.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.007.000.0013.00

Pretty brutal workout today. It was essentially a threshold run with hills thrown in for good measure. The idea was run 1/2 flat at around 5:15 pace then roll into a decent uphill grade for 3:30 at the same effort followed by 2:00 of flat running at the threshold pace followed by 3:30 more uphill at the same effort ending with 2:00 at threshold on flat. Then repeat it one more time after a 5-6 minute jog.

I haven't dared check what my pace was up the hills but by the second rep I felt like I was standing still. It's amazing how much extra effort hills take.

ST4 Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Today was supposed to be a day off, but I am considering putting on a trail running series here on Snoqualmie Ridge so I wanted to run at least part of them to check mileage and overall conditions. I was able to eke out 8.25 trail miles but there are probably another 3-4 that I wasn't able to get to yet.

Ravenna #3 Miles: 8.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles

Ravenna #3 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

When my kids turn 12 I take them on a 1:1 trip wherever they want to go. My son picked Minneapolis. So I am in MN soaking up the warm sun and humid weather. Ummm...wait...it's 58 degrees and pouring down rain. Did I leave Seattle or not? Weird. So running in the rain isn't fun but it isn't foreign either. But about five steps into my run the lightening began and so I opted for the only thing worse than getting struck by lightening: running on a treadmill. Fortunately, I had Sportscenter to watch. It made it almost bearable. I think I lost 20 pounds in sweat.

Brooks Ravenna #2 Miles: 10.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.003.500.0018.00

ST4 Miles: 13.00Brooks Ravenna #2 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles this morning mostly on the trails.

Ravenna #3 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

Finally! A really solid workout. I had the fortune of meeting my coach at the Dempsey Indoor track this afternoon to do my workout. I still ran solo but an audience of one can't hurt. We had the place to ourselves.

The workout was 3M@5:12 followed by a 1:00 rest then 1M aiming for 5:00. First mile was in 5:09 and it felt pretty comfortable. First part of the second mile was challenging but then I "broke through" and finished it in 5:08 followed by another 5:08. To be honest, I was highly doubtful when the workout began that I was even going to be able to hit 5:12s. But I hit 5:08s without having to go completely all out.

Did the 1:00 jog and then the final mile which I did fairly comfortably in 4:56. I actually think the 1:00 rest did more harm than good but I was very, very happy and quite surprised at my times. I'm not yet in the shape I was one year ago, but this was a huge mental breakthrough for me if nothing else.

I'm esepcially happy as I head into the Fall City 10k this weekend to qualify for Club Track Nationals in July. The big trick will be qualifying for the 5,000 early next month. I have to hit 15:30 and while that is almost 45 seconds slower than my PR, I don't feel quite ready to run 4:59s for 3.1 miles.

Long, easy run tomorrow

ST4 Miles: 5.00Ravenna #3 Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Retired four pairs of shoes today and added three into my array. Nice and easy 17+ mile long run today after a solid workout yesterday. I have a 10k race on Saturday so figured today was the best day to get the long run in.

Brooks Adrenaline (Green) Miles: 17.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Very cool dreary day in Seattle today. Long sleeve shirt and gloves. Yes..it is mid June.

Brooks Adrenaline (Green) Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy 10+ ahead of tomorrow's Fall City 10k

Brooks Adrenaline (Green) Miles: 10.25
Weight: 0.00
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Race: Fall City 10k (6.21 Miles) 00:31:06, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.210.009.21

Well, maybe things are getting back to normal. Going in to today's race, I was shooting for anything under 32:00 but felt like that was on the edge of possible. It was just 13 months ago that I set my 10,000m PR in Bellingham at 30:57. That seems like so very long ago.

Absolutely perfect running weather. Low 50s, thick overcast and no wind.

Didn't see anyone I recognized that would give me a serious challenge for the victory but it seems like there is always some guy getting back from college who shows up at these things and surprises you. I've always wanted to win this hometown event but usually settle for 2nd or 3rd.

Race started on time. Always a bonus. Unfortunately there were no mile markers. Good for writing a short race report. Bad for pacing. There was a guy shouting splits at the 1 mile mark but that was it. It seems like a such a fundamental thing to do...having mile markers. Sheesh.

Anyway, crossed the Mile 1 dude in 5:13 according to my watch and 5:10 according to his. I was shooting for 5:08-5:09 so that was a bit slow but nothing to panic about. This race is challenging in that the 10k and 5k runners all run together. Both are out and back courses so you never really know who your competition is until you pass the 5k turnaround and see who peels off. One guy went out pretty quick and took a pretty early and substantial lead. I was a bit surprised to see he didn't make turnaround at the 5k but instead kept going. So there was my competition although I still had a few guys hanging on a few seconds behind me through at least the first two miles.

The lead guy was a good 12-15 seconds ahead of me through about 2.5 but then I could see I was slowly gaining on him. By the time we hit the 10k turnaround I saw his face and knew I had a chance. My 5k split was 15:43. Not bad. 5:03 pace and I was feeling really, really good. I was getting stronger and he was getting visibly weaker. At the turnaround I was about five seconds back of the lead and about 15 seconds ahead of the trailing pack. At about Mile 4, I pulled even with the leader. For whatever reason, the lead guy was satisfied with running in "Lane 8" while I was perfectly happy to take the inside lane even if it meant being vocal with oncoming runners. My philosophy about the inside lane on out and back courses is much like the track...yield it to the faster runners.

He put up a fight for about 30 seconds but it was game over for him. By 4.5 I had gapped him pretty good and by Mile 5 it was over as long as I didn't get hurt or absolutely bonk. I never gave him the satisfaction of looking back to see where he was. I used the audible clues to know where he was.

As I crossed the bridge over the Snoqualmie River and turned down the main street, I checked my watch and to my surprise was well, well under pace. But I also knew that breaking 31:00 was going to be out of reach so I just hauled it in to the finish line crossing in 31:06 winning by a very comfortable 35 seconds. It was a big road PR and just 9 seconds off my track PR. Astounding. I really had no idea I could run 5:00 pace for 6 miles right now. My workout went well on Tuesday but I really had no idea.

This was a great confidence builder especially heading into the Seattle RnR Half next Saturday. Now I just need to stay healthy.

 

Brooks ST4 (Yellow) Miles: 9.20
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Nice and easy 17 miles this morning while my wife's car got her brakes replaced. Still cloudy and cool but at least it didn't rain. The forecast for the RnR Half is cool and wet. They just sent me the list of elites...looks more impressive than last year...with the exception of Paul not being on the list. The real bummer is they gutted the local money. Only the top WA finisher gets cash: $500 and that will be Mr. Drew Polley barring something very unforeseen.

 

Patrick Rizzo

Schaumburg / IL

Patrick was 2nd here last year and went on to claim tenth at the Chicago Marathon in the fall of 2009. Lives and trains in Boulder, Colorado. His PR is 1.05.34 was set on this course last year. 10th place at last years Chicago Marathon.

Andrew Letherby

Australia

2.11.42 PR for the marathon which set in Berlin, 2005. His 63.17 PR for the half was achieved last year in Japan. Andrew has represented Australia at World Championship and Commonwealth Games, claiming the bronze medal in 2002 in Manchester.

Luke Humphrey

Sidney / MI

Part of Brooks Hansons Distance Project. His half marathon PR is 64.05. Luke finished third at the half marathon in Arizona earlier this year

Drew Polley

Port Orchard / WA

Part of Brooks Hansons Distance Project.  Washington State University. NCAA Qualifier in Cross Country. All-West Region in Cross Country. 3 time Pac-10 All-Academic first team selection. Finished fourth last year in his debut half and then 1st American in San Antonio in his debut full. PR for the half is 66.44.

Uli Steidl

Shoreline / WA

Uli became a US citizen in February this year. He has represented his native Germany at the World Championship in Osaka. His marathon PR is 2.13.56. Won the Seattle Marathon on 8 occasions 1999-2006

Sage Canaday

Sheridan / OR

Part of Brooks Hansons Distance Project. 2-time NCAA DI All-Northeast Region, Individual NCAA qualifier from Cornell University. Sage was the youngest qualifier for the Olympic Trials with a marathon time. His PR is 2.21.23.

Chad Johnson

Chetek / WI

Part of Brooks Hansons Distance Project. Chad won the Disney Half marathon in January and went on to finish 19th at Boston Marathon earlier this year. His PR for the half marathon is 64.01

Sean Sundwall*

Snoqualmie, WA

Sean finished 7th last year in the inaugural race.

Joe Darda

Seattle / WA

Targeting 68 minutes for the half this year. Joe finished 9th in the full here last year.

Ian Nurse

Portland / OR

Hoping to improve in his PR of 1.09.01 which he set in 2008 in his home town Portland.

Travis Boyd *

Seattle / WA

Travis was fifth overall in the marathon last year.

Destry Johnson *

Puyallup / WA

Destry was 8th last year at the inaugural race.

Brooks Adrenaline (Green) Miles: 17.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ahhh...beautiful weather for an easy 12. Still haven't hit 75 degrees since last October.

Brooks Adrenaline (Green) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Looks like today might be the day we hit 75 degrees...which would be the latest date in Seattle history.

Brooks Adrenaline (Green) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We finally did it. Yesterday we hit 77 degrees....the first time we have hit 75+ in 263 days. Insane I know. Weird thing is I hope it cools off for Saturday's race.

Nice run this morning. Just a gorgeous morning. 6 tomorrow before the race on Saturday. Then off to Utah for vacation.

Brooks Adrenaline (Green) Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

nice marine layer this morning to keep it cool. Hoping it is an exact repeat tomorrow from about 7-8:08am. 6-mile easy run this morning. Everything feels good.

Brooks Adrenaline (Green) Miles: 6.00
Weight: 0.00
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Race: Seattle Rock and Roll Half Marathon (13.1 Miles) 01:09:10, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

With one small exception, you couldn't have asked for better race weather this morning. Low 50s, overcast and no rain. The only minor weather issue was a pretty noticeable wind coming out of the tunnel from about mile 10 to 11.5. Nothing huge, just noticed it was a bit of a fight.

I got to the elite tent at about 6am. The music was loud and the crowds were big already. The nicest thing about having an elite tent is no bathroom lines and a place to sit while we waited. I will be sure to enjoy that while it lasts.

The goal going in was to see if I could do about as well as last year. I felt going in that while I was better rested than last year (coming off 21 miles at Grandmas), I was not in as good of shape.

The race started right on time, one of a few improvements over last year. The gun went off and we started up a steady but not too steep uphill right from the beginning. With the adrenaline that comes at the start of any race, it was a pretty easy stretch to get through. By Mile 1, the group had split into two. The lead guys from the Brooks Hanson group began to create a gap and a couple of brave souls, including local guy Uli Steidl went with them. Another guy, Lewis Eliot, went out with them too. More on that later.

The rest of us stayed back in the "chase" pack which was made up of four Africans all running the full marathon and a few of us local guys all targeting the 1:08-1:10 range including me, Brett Winegar, Travis Boyd, Destry Johnson and Phil Olson.

Destry and I had a race for the ages last year but he had told me he wasn't up for 5:15 pace today so around Mile 2, he dropped back. Brett has taken a 25 meter lead or so while Phil and I were happy to remain tucked in behind the African marathoners. The lead pack was continuing to lengthen the gap as expected. No worries. I was there to run my race not theirs.

Mile 1 I crossed in 5:15. Mile 2 was the same. Right on plan. Mile 3 was more uphill than I remembered. You run along the new light rail tracks on Martin Luther King Way and it's nothing crazy, but it is a steady uphill slope. Crossed the 5k mark at 16:23. I was 16:15 at the 5k last year. So a hair off pace, but absoutely nothing to panic about. Mile four is a bunch of gentle us and downs with a bunch of flat too. Mile 5, not so much. Mile 5 is definitely the hardest and slowest mile of the half marathon. It is almost entirely uphill and the hill isn't very gentle. I would say it's shallower than the Veyo hill at SGM, but not by much. I had 5:50 for that mile but I think it was a hair faster than that as I think the mile markers, albeit better, were still off in several spots. This is where I gapped Phil Olson. I didn't hear him or seem him again until the finish line.

Mile 6 is mostly a gentle downhill, with a very steep 1/10 of a mile at the end of it coming down to Lake Washington. My watch said something like 4:50 for that mile. I crossed the 10k mark at 32:58 (32:47 last year). A bit slow but given the uphill mile, it was totally expected.

The next 3 miles are along the shore of Lake Washington. Easily the most beautiful part of the course. It's very flat but very with tons of curves. If you don't run the tangents on these three miles, you will run a much longer race than you will get credit for. Yet once again, the Africans I was running with usually opted for "Lane 8." I just don't get it.

At Mile 6, Brett was still ahead of me but the gap was closing. I figured he would come back to me so I remained patient. I also noticed that the Lewis Eliot guy was seeming to fade as well.

It was here that I noticed another major improvement over last year. The bands along Lake Washington were actually set up and playing when we passed. Last year, there was no rock or roll for the lead runners. This helped a lot.

By about Mile 7, I caught Brett. I encouraged him to come along with me but he put up no fight and he ended up dropping off pace. I was hoping he would hang in there because I wanted to trade off lead duties once we split from the Africans. I remained with the Africans marathoners the entire way until the Mile 9 split where they go do whatever they do for an extra 13.1 miles. Talk about an adrenaline rush. I was sooooo glad I wasn't running a full today.

There is about a 1/10 of mile between the Mile 9 marker and the Half/Full split. It is straight uphill. I bet I was running 6:30 pace for that short stretch. Brutal but short. When you get to the top you feel dead legged heading into the tunnel. But this is where I made my move on Lewis Eliot. I have a rule that once I pass someone, I never let them pass me back. So once I passed him, I gave a nice 1/4 mile or so spurt of extra fast running to hopefully crush his hopes of catching back up. Seems to have worked because when I did look back at Mile 11, he was at least 300 meters back as we headed into downtown Seattle.

Back to the tunnel....that is one of the most surreal running experiences I have had...two years in a row now. There is crazy loud music playing in a tunnel that is almost a mile long. But I have to say I kind of liked it.  From this point on I ran the race entirely solo. So having this crazy awful music blaring and echoing off the walls was kind of a pick-me-up and kept me focused on the race at hand rather than worrying about how sore my calves were.

At Mile 11 you are staring Qwest Field in the face. I looked back here for the first and next to last time. It's downhill for about a half mile and then you run uphill to the Mile 12 marker. I had forgotten about how long this uphill stretch was. Nothing crazy steep but enough to really require some extra effort. At Mile 12 you turn down a VERY steep hill down to the Alaskan Way viaduct. This might be the most challenging part of the course. This is a San Francisco style downhill that is about 1/10 of a mile long and crushing to the knees. I swear I could hear my hamstrings crying for relief.  

By this point there was one mile to go. I gave one more quick look back and there was no one in sight. At this point, I was more focused on figuring out what I could finish this thing in. With the mile markers again being off their mark, I didn't really know how far I had to go with any great precision.

Once I made the final turn, I saw Mile 13. And WAY down there I could see the finish. I looked at my watch and realized that a sub 68 was probably not going to happen. I also realized I wasn't tired enough and that I probably should have pushed it harder during the first 3 miles and again from mile 6-9. Not really knowing what kind of shape I was in, I took it a bit conservatively and the result was...conservative. If I had know at the beginning what I knew at the end, I thing I could have been closer to 68:30-68:45.

But that said, I was happy with the race. I was the second fastest in WA and 8th overall. More importantly, my time was decent and it was a very good check-in on my fitness. I'm not quite where I was last year, but nearly as far off as I thought I was just four weeks ago. 

An interesting observation: My Mile 9 split last year was 47:45. This year it was 47:37. I was "down" 11 seconds from last year at the 10k mark. Over the next 2.75 miles, I made up those 11 seconds plus 8 more for a total of 19 seconds over those <3 miles. Having a pack of guys to run with really helps. Now...last year, I had at least one person to run with the entire race and keep in mind that I had just run 20+ miles at marathon pace one week earlier. This year, I had no one to run with after Mile 9. So after crossing Mile nine 8 seconds faster than last year's pace, I ended up finishing the race 12 seconds slower. So when you have the option to run in a pack, even if that pack is a pack of one, DO IT! It makes a very real physical and mental difference.

Brooks ST4 (Yellow) Miles: 16.10
Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Flew into Grand Junction to meet up with the family last night. Got a nice 10-mile run in this morning. GJ is at about 4500 feet elevation. Altitude didn't seem to both me. I was still a bit sore from Saturday, particularly in the calves but not as much as I expected. BTW...it was 71 degrees at 7am when I headed out.

Brooks Adrenaline (Green) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Now in Monticello, UT after spending a nice albeit scorching hot day at Arches National Park. Topped out at 99 degrees. Found a nice reservoir about 2.5 miles from the hotel and ran around it twice. A 7200 feet of elevation, I really noticed the lack of oxygen. I've read that 7,000 and up is where you really start feeling dramatic effects of altitude. It was a beautiful run though. Off to Glen Canyon today.

Brooks Adrenaline (Green) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Woke up this morning in Torrey, UT smack dab in the middle of Capitol Reef National Park. Pretty cool place. I"m not sick of the red rock yet. The hotel elevation was 6800ft. I ran an out and back along a lonely highway out to a town (village) called Grover which peaked out at 7230 ft. I definitely noticed the lack of oxygen. The hilliness made it more obvious. Good run though. Off to Provo this evening.

Brooks Adrenaline (Green) Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
258.254.0040.810.00303.06
Ravenna #3 Miles: 80.00ST4 Miles: 54.25Brooks Ravenna #2 Miles: 15.75Brooks Adrenaline (Green) Miles: 127.75Brooks ST4 (Yellow) Miles: 25.30
Weight: 0.00
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