Dallen

Soldier Field 10 Miler

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200720082009
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Location:

Cottonwood Heights,UT,USA

Member Since:

Oct 16, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

PR's

Mile: 4:59 (7/23/2008)

5K: 16:20 (1999)

8K: 27:50 (7/28/2008)   

10K: 35:15 (1999)     

10 mile: 57:49 (5/24/08)    

1/2 Marathon: 1:14:45 (1999)  

Robie Creek: 1:26:12 (1995) 

Marathon: 2:39:14 (10-12-2008) 

        
         

Short-Term Running Goals:

I think I am currently capable of a 2:35 marathon. I just need to prove it.

Long-Term Running Goals:

Sub 2:30 marathon

Personal:

Originally from Boise, Idaho. Currently in radiology residency in Chicago. I have a beautiful wife, Marie, and a  baby boy, Jonah.

 

Will be moving to Utah July 2009 for a year of fellowship training.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
390.000.0028.003.00421.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

10 easy miles

PM: added 5 more miles with Jonah in the stroller

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles with Jonah in the stroller.

Wanted to hit 90 this week, but I suppose 85 is probably a bit more of an intelligent buildup.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 relatively easy miles with the stroller. Stroller said 71 minutes. It's a little off, I think.

Hamstring is a little off again. Doesn't hurt, but isn't normal.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

10 miles with a tempo run on the track. Wanted to do 4 miles, ended up doing 2. Quit because I was slowing down and starting to have hamstring discomfort. I don't want to cause more future problems just to foce myself to finish the workout. This was my first tempo run on the track this year and I went out a little too fast. 5:44, 5:50 on a windy day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM: 16 miles. 2 loops of the the best hilly 8 miles loop I know of. Averaged a 7:18 pace, which is pretty good considering the terrain. In a few months I would consider this a flat run. It's all relative.

 

PM: 5 miles with Jonah

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles in the morning before work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

10 miles on my own, then 5 more with Jonah in the stroller. About 10 minutes between the runs. Just enough time to ride the elevetor a couple times and collect the boy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5+7

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

4 mile tempo run on track in 22:58. Pretty even splits. A moderate amount of wind. No real hamstring discomfort. 10 miles total

 

Also added 2 miles with Marie and Jonah.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Essentially took the day off. I did walk/run about 2 miles with Marie and Jonah, but I won't caount any of this as I doubt it gave me much benefit and it was mostly walking.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.003.0020.00

AM: 10 easy miles

PM: 10 miles with 3 x 1mile on the lakefront path. 5:35, 5:28, 5:44. (about 4-5 minutes rest)Headwind on #1 and #3. I really suffered on the last quarter of each of these. I haven't done hardly any VO2 workouts lately. The funny thin is that I can tempo run just a few seconds slower per mile. I suppose to my credit these were done after 15 miiles of running today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 8 easy miles

PM: 10 miles with Jonah and the stroller in 69:10. I've been pushing the pace a litle with the stroller because the odometer is right there in front of me and it is hard to ignore it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 on the treadmill. Average pace of 7:10. I need to do more treadmill running in the next couple weeks because I've got a the big test in a couple weeks and I get good studying done while running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 5 with Jonah. I was going to go alone, but he woke up early so he got to come along.

PM: 10 on my own. I originally planned to do a tempo run, but I somehow wore myself out on the treadmill yeaterday. Hopefully tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.006.000.0015.00

AM: 5 easy miles

PM: 10 on treadmill with 3 x 3 miles tempo run (17:13, 17:00) with 1 mile jog between (7:45). Did the first tempo at 5:46 pace, felt pretty easy, not really winded at all at the end. For #2 I frogressively incresded the pace 5:46 for mile 1, 5:43 for mile 2, then 5:40-5:27 for mile 3. Still felt like I could do more, but that was enough for today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: 6 easy miles then about 90 minutes of frisbee. I'm calling it 12 miles total. There was a smaller than normal turnout and I covered two people on defense so I did more running than usual.

PM: 5 miles with Jonah in the stroller

Nice week. Most miles this year, and this is after taking Sunday completely off. I'm also glad to see a nice string of good weekly mileages coming together.

 

Next week. Soldier field 10 miler on Saturday. I'll probably do a couple days of mild tapering and finish the week with about 80 miles.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 5 with Jonah

PM: 10 easy miles. I am feeling a little beat up. This is understandable since I just finished 112 miles in 7 days. I am fairly sure that this is a record. My "official" week record is 101.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 10 easy miles

AM#2: 5 more easy mile with Jonah and the stroller.

When I do doubles I usually just refer to the two runs as AM and PM. In truth, the runs are often only a few hours apart. I currently have a strange schedule and I need to fit things in when I can. For example, today's runs were at 5:45 AM and 9:45 AM.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

AM: 10 miles with a 2 mile tempo run on the track. 5:54, 5:46. I kept it nice and short because of the race this weekend. It started a little slow with a 1:31.5 first lap, but I gradually sped up. Pretty windy. I am not used to doing any type of difficult workout early in the morning.

PM: 5 easy miles with Jonah in the stroller

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 separate 5 miles runs, both with Jonah in the stroller.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles this morning with Jonah in the stroller.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles. I'm doing a little taper for the Soldier Field 10 miler tomorrow. I'm not sure what kind of expectations to have. The only race that I have run all year was the 50K, so I have nothing to base myself off of. I am going to try to break my 10 mile PR of 57:49 that I set here last year, but I don't know if it is possible. I was probably in better shape at this time last year.

According to the current forecast I do have some nice weather conditions to look forward to. Mid 60's and 5 MPH winds.  Thiat might be a little warm, but I am fairly sure that 5 MPH would be the friendliest wind speed I have ever seen on a Chicago race day.

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Race: Soldier Field 10 Miler (10 Miles) 00:58:18, Place overall: 21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.0010.000.0022.00

This morning was looking like a great day for a race. Not windy and relatively good temperatures in the low 60's. Did a couple mile warmup before the race which involved me running to the start from my home. Wasted too much time in the bathroom line, but I actually needed to go.

The race started a few minutes late which is a rare occurance in Chicago races which are "required" to start on time. I think that we were waiting for our lane of Lakeshore drive to be blocked off.

Mile 1: Tried to go out relatively easy and not blow the race in the first mile. I have a habit of doing that. Noticed that the race was a bit more competitive this year as I was 14th last year and there were too many people in front of me to count. Halfway into this race we enter a half mile tunnel so GPS becomes relatively useless. (Same tumel that used to be part of the Chicago marathon. Some may remember Khalid Kannouchi dropping his competition here in his 1999 Chicago marathon world record run.) Anyway, I was now running in a bit of a group, trying to keep back so others would face the mild wind. Mile 1 in 5:42 by Garmin, 5:49 by mile markers. I think I will stick with the GPS times as I think they were actually more accurate.

Mile 2: Feeling pretty good. 5:40.

Mile 3: My group was falling apart and there was a nice pack of 4 about 5-7 second ahead so I made a surge to catch them. Probably pushed a little too hard and caught them in about half a mile at about 5:30 pace. Recovered for the second half of the mile.  5:38

Mile 4: Hanging with the same group. Clock said 5:53, garmin said 5:43. I think GPS was more accurate, but the other guys in the group saw a slow mile and started pushing the pace harder.

Mile 5: I couldn't intelligently stay with the guys in the group and they go about 10 seconds on me by the turnaround at about mile 4.8. As I  turned I wishes I was with them because I instantly realized that the wind had picked up and we would be running the second half into a decent headwind. 5:41. 5:17 by the mile markers which were definately off. I didn't even notice the 5:17 at the time. Halfway in about 28:20.

Mile 6: I did some math and saw that I could PR by holding a 5:54 pace. Sadly I was alone in the wind and struggle to hold 6:00 pace. 5:59.

Mile 7: There were two guys from my old group about 10-15 seconds ahead of me. I wanted to catch them, but my efforts were futile. 5:58.

Mile 8: Realizing that there will be no PR today as I can't get the pace below 6:00. I am on the part of the path were I run almost every day. I suppose this could be considered a home field advantage, but it didn't helm much. 6:03

Mile 9: Somewhere in this mile a guy in spandex flew by me. I had been hoping someone would catch me so that I could latch on, but this guy was going way too fast.  He eventually slowed a little but it was too late for me to benefit. For much of this mile I was using an old lady on a bike as a nice target to chase. 6:00. 6:12 by mile markers, definately off.

Mile 10: I picked up the pace on this mile hoping to catch a guy who was fading a little. I never caught him, but he made a nice target. The race finishes by going through the tunnels into Soldier Field (home of the Bears) and then weaving onto the field and finishing at the 50 yard line (at the edge of the field, not in the middle). It's not very efficient with about 8 turns in the final 1/4 mile, but it is fun. 5:42 by garmin, 5:48 by mile markers, not sure which to trust with all the turns and tunnels.

Final time: 58:18. 30 seconds off a PR, and pretty close to what I expected. Not trying to make excuses, but without that headwind I would have definately set a PR. I'm happy. Now back to studying.

Added 7 more easy miles in the evening. Suprisingly felt pretty good. Also felt a lot of residual urge to run hard, but mostly refrained.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 easy miles along the lake. Felt relatively good considering yesterday's race.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM: 10 miles then frisbee. I won't count it as much today because I didn't run much.

PM: Added 10 more easy miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 separate 5 mile runs with Jonah in the stroller. He really like that thing. He frequently tries climbing into it on mornings where it looks like he might get a chance to go out.  Anyway, I'm taking it a little easy today because I am feeling a little beat up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8+5

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.004.000.0020.00

AM: 12 miles with a 4 mile tempo run in 23:15 or so. At the end of the run I was assaulted by some high school kids. I did nothing to provoke it.  Not going to write any more about it for now.

PM: 8 miles with Jonah in the stroller

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: nine miles and then 90 minutes of frisbee. I will call it 13 total. I really think that I underestimate this mileage. It's a good speed workout.

PM: 4 miles with Jonah in stroller.

 

This puts me at 102 miles for the week. Most ever. It sound great, but it was accomplished with a lot of doubles. I need to make my primary workouts more significant.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: I am in Louisville to take my boards tomorrow. I got in at 1 but couldn't check into the hotel until 3 so I found a park and ran 12 miles.

PM: got bored so I went out for a few more miles.

 

This was a serious PR month for miles. About 50 more than I have ever done. The body seems to be taking it quite well. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
390.000.0028.003.00421.00
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