2024 Alpine Days 5K Race Recap - Alpine, UT

Official Time: 25:14
Placement: 10th in the 45 - 54 age division, 187 out of 472
Results: Here
Race Website: Here
Weather: 70 with 10 mph breeze from the south.
Course Map / Garmin Route: Here
Previous Years: [2023]

Mile	Time	Comments
1	8:13	Going out conservatively. First part is kind of uphill.
2	8:12	A set of rolling hills. At least I am consistent. Took advantage of the downhills
3	8:16	Bringing it home. Felt like I was running faster, but I'll take this for a final mile!
3.06	0:25	Trying to break 25
	Total Miles: 3.06 - 25:13

Introduction

So another weekend, another "Days" race.  This weekend, it was the Alpine Days 5K -- an event to kickoff their city's celebration.

I ran the race last year and I with not a lot on the agenda this weekend, I figured why not get in a good workout?

This race is a fairly large one and is strictly a 5K.  Most of the race's participants are high school students, as the local high school, Lone Peak High School, has an extraordinarily large track / cross country team.  So they definitely come out in force to participate.

The Race

I showed up at 6:15 for the 7 AM start time.  I was one of the first there and got decent parking (there is plentiful parking).  I managed to snag my bib and a t-shirt and take some photos as the timer started assembling the start / finish line.

The race is headquartered at Burgess Park in Alpine and is a beautiful baseball field with walking trails with some stunning views of the Wasatch Mountains.  I wound up getting about a mile warm-up and took in the last part of the course and got some photos.

The race started promptly at 7 AM.  With all the high school students in attendance, most of whom could easily run under 20 minutes, I lined up well behind where I'd normally start.  The first quarter mile was pretty packed, but with a wide area to run in, it wasn't too terrible.

The race makes a left turn after exiting the park's entrance before dumping you onto the street.  It is about a half mile run, with a gentle uphill, until you get to Alpine's North-South drive.  Another 2 hours after the race, this section would turn into the parade route -- people had already setup their spots and some of the parade vehicles were assembling.

I was running smoothly and in control.  I remembered from last year that this course had a lot of rolling hills and I didn't want to overcook myself.  I was overtaking a lot of runners that had started out too quickly and was running well.  Mile 1 rang up as an 8:13.  A little slower than I would've liked for a mile 1, but given the nature of the course, I'd take it.

Eventually we had to make another left hand turn and exited the main street.  It was a nice mental break and signaled a change.  I'd miss the crowd support (there were a few people along the parade route), but I was greeted with some nice stretches of downhill.  I was able to pick up my pace.

My fellow runners had thinned out at this point and while I was working hard, I still had a lot to give.  I was coasting on the downhills, taking on the uphill sections and making ground on the flats.  I'd pick out groups of runners ahead of me and work to catch them and then pick another group.  The strategy was working and spurred me on.

Mile 2 came in at 8:12. I was really hoping to go sub 8 minutes on this one but I was cruising.

The last mile started off with a nice downhill and then a slow grind to the finish.  It was hard to pick up any momentum here.  I was occasionally picking off people but my rate was declining.  I was more concerned about how much distance I had left and since I had run the final .65 of a mile to the finish, I knew exactly how much more I had to go.  

My mind was wanting to go, but the rest of me just couldn't respond.  I just didn't have the gusto to smash the last third of a mile. I was maxed out.

As I headed into the park, I saw the mile 3 marker.  The markers were pretty close to spot on, but my Garmin would chirp a few seconds after I had passed it.  I came in at 8:16, still much better than last week's not so great race. 

The finish line looked so far away yet I recalled all the strides I've done over the past year and I knew I had something to give in that final .1 of a mile.

I glanced at my watch -- I had a shot at sub 25 but it wasn't going to be promising.  Pushing as I hard as I could I made a dash to the finish line and crossed in 25:14.

Conclusion

So this race went way better than last week's disaster.  I was spent after this one -- I had used a lot of whatever I had left in the final push and I remember as I closed in on the finish line I was holding back on getting sick.

I figured I had a shot at an age group award on this one, as I hadn't seen very many people my age.  There were lots of high school students and for some reason a ton of women running with their children (some turning in some great times).

I had forgotten though that this race has some funny age divisions and me trying to compete against those in the 45-year-old age division put me at a disadvantage.  Next year, presuming that I am still in the Utah area, maybe I'd have a shot (they had some nice placement medals).

Overall, I ran the race well -- with even splits.  I was much slower than where I was last year, but given my training and medical issues I've had, I'll take this one as a success story.

Post race refreshments included water, protein bars and caffeinated chocolate milk.  Sort of a motley assortment for a race.  I had brought Gatorade to the race and I wound up using that afterwards.  After the awards, they were basically begging people to take home the left overs, which I greedily took.  The shirt was a cotton one but nicely designed.  I wish it was of polyester fabric, I'd certainly wear it.

For a $25 race, I got my money's worth.  It was a low-frills race, but well organized and well marshalled. It was nice to see so many younger runners in attendance:  it has been one of my regrets not to have run in high school.

I liked the course as well. It had its shares of hills and it all seemed to even out. This race gave me a sense of confidence that my speed is coming back. Hopefully this continues with a positive trend.

Upcoming Races

08/17: 2024 PC2PG 10K - Lindon, UT (Confirmed)

09/07: 2024 Cedar City Half Marathon - Cedar City, UT (Confirmed)

09/28: 2024 Witch Run 10K - West Jordan, UT (Confirmed)

10/05: BLOCKED OUT WEEKEND

10/19: 2024 Haunted Half 5K - Salt Lake City, UT (Confirmed)

10/26: 2024 Haunted Half 5K - Provo, UT (Confirmed)

02/23: 2025 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)

04/26:2025 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)

2024 Roy Days Race Recap - Roy, UT

Go Roy Royals!

Official Time: 25:47
Placement: 2nd in the 50 - 54, 75th overall
Results: Here
Race Website: Here
Weather: Low 70's with 13mph breeze from the south.
Course Map / Garmin Route: Here
Previous Years: [2023] [2022] [2021] [2019]

Mile	Time	Comments
1	7:42	Off to a decent start -- feeling pretty good but knew I was probably working too hard.
2	8:19	Speed endurance wasn't there. Didn't realize I had slowed down this much
3	9:09	Wasn't exactly dying but there wasn't much left.
3.08	0:32	Sprint to the finish.
	Total Miles: 3.08 - 25:45

Race Headquarters Park

Introduction

One of my August traditions since 2019 is to run the Roy Days Races in Roy, UT.  I discovered this race a while back and it turns out to be a well-organized, consumer friendly priced race.  The race kicks off the city's weekend festivities that celebrates their city.

Packet Pickup

The race is a bit of a journey for me -- about 45 minutes of solid freeway driving, but it is worth the trip.  I don't make it up to Weber County as much as I usually have in the past, so it's just a different experience.

Quick shot before the race start

The Race

The race starts at 7 AM, so I arrived a hair after 6:15.  Packet pickup is always a snap, I had was set up and had used the bathroom by 6:30.  I wound up doing about a mile warm-up, some drills and strides.  Right off the bat, I noticed how warm it was.  Turns out it was in the lower 70s and while there was a breeze, but it wasn't helping much.

Pre-race nerves are for real

The race started a little late and as usual, I had a ton of prerace nerves.  I didn't have a strategy or really a goal.  I knew the course and my plan was to go out strong, but not all out and have enough energy for the last uphill mile.  This was also my first run in a race situation where I wanted to go out strong.

During the pre-race briefing they did tell us they set a new record with attendance and I could tell it was a bit more well-attended than the previous years.

Typical course area of Mile 1 for Roy Days

Despite the crowded start, I got off to a good start and there was never really a moment where I felt like I was being hindered.  We basically had the entire street to run along and while the start had a gentle uphill, I quickly found my 5K pace and it was felt fairly comfortable.

I glanced at my watch and saw that I was moving pretty well but I wasn't breathing hard.  My legs, I think in part of some new medication I am on, felt a little heavy and sore.  

I was surprised to see a 7;42 come up for the first mile.  The first mile has a slight downhill, so I knew it was going to be fast.  I didn't expect it to be 7;42 fast though.

From my previous runs on this course, I knew the race would begin after this mile.

Love this brief downhill stretch

 

It was still flat, but it felt inordinately warm out.  I told myself I had gone out a little too fast, so I dialed it back a bit; trying to ease into what felt like 10K pace.  I was still running with a pack and I was definitely working.  I also realized that I was way behind a lot of the runners -- definitely a speedy bunch out there.

We had left the older residential area and towards the fairgrounds and made a turn to head back to Roy's Main Street.  I had forgotten that it was a slow grind eastward.  My pace continued to slow.

Mile 3 is the hardest part -- it is similar to the finishing stretch of the South Davis Recreation Races.  The hill on this one is a bit steeper and the route there is more drawn out.  Also, it is a bit of a false summit. You think, perhaps, the race ends at the summit, but it does continue for another quarter mile.

They do have a coned off section of their Main Street to run along.  There were a few spectators getting ready for the 9 AM parade, but there wasn't much to get excited about: random businesses, gas stations, etc.  Also it was simply hard work.

I knew my pace had dropped off a cliff, but it wasn't until after the race that I realized just how bad: a 9:09 mile!  I was running with some people I knew, so it helped to have some competition but there just wasn't anything left to give.

Runners closing in on the finish line

Finally I made it up the steep hill and glancing at my watch, I grimaced -- still another quarter mile and then some.  I decided to give it a bit more, thinking back to all my final quarter mile repeats after hard sessions.  I didn't have that final gear but I made a good showing as I powered through the finish line -- in a fairly disappointing 25:45.

Conclusion

My initial reaction was disappointment. I felt I had a realistic shot at 25:20-ish.  The course is one of the tougher ones, though and I am not going to have too much of a fit over 25 seconds.

I wound up socializing and congratulating my competitors and grabbed some Gatorade.  My heart issue didn't seem to bother me and I wound up recovering pretty quickly.

Post race snacks included: water, granola bars, and full bottles of Gatorade.  The finish line award was a simple ribbon.  All things considered, for a $25 race, pretty good.  The t-shirt was also a nicely designed technical shirt -- one that I'll definitely wear on a day-to-day basis.

Rocking the ChicknLegs Shorts

With runnercard.com doing the timing, our results were instantly available and I had managed to snag 2nd place.  I was happy about that (first place was well out of reach for me).

Awards / raffle

Age group awards were a fairly simple medal and you got to pick a prize from the inventory of clothes, previous race t-shirts and other sports apparel. I wound up snagging an extra XL-sized t-shirt from last year (they do have high-quality, nicely designed shirts).

I had a good time though and it was a very enjoyable morning to rekindle the memories of my previous years running this one.  My time wasn't very good but if you had asked me 3 weeks ago whether I'd be spectating this race or running it, I'd probably bet on spectating it. In that sense, today was a major victory.

Upcoming Races

08/10: 2024 Alpine Days Races 5K - Alpine, UT (Confirmed)

08/17: 2024 PC2PG 10K - Lindon, UT (Confirmed)

09/07: 2024 Cedar City Half Marathon - Cedar City, UT (Confirmed)

09/28: 2024 Witch Run 10K - West Jordan, UT (Confirmed)

10/05: BLOCKED OUT WEEKEND

10/19: 2024 Haunted Half 5K - Salt Lake City, UT (Confirmed)

10/26: 2024 Haunted Half 5K - Provo, UT (Confirmed)

02/23: 2025 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)

04/26:2025 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)

2024 Handcart 5K Race Recap - Bountiful Utah + Running Updates

Ready, set, go!

Official Time: 30:21
Placement: 2nd in age group (50-54)
Results: Here
Race Website: Here
Weather:  mid 70's slight breeze from the south
Garmin Dump: Here
Previous Years:  [2022] [2020] [2019] [2018] [2017] [2015] [2012]

Mile	Time	Comments
1	9:52	Easy start.
2	10:03	Holding steady
3	9:55	Had to bump up the energy expenditure to account for the hill.
3.08	0:31	Hell with it, sprint to the finish
	Total Miles: 3.08 - 30:23

Introduction

So most summers, I wind up doing the Handcart Days races in Bountiful.  The race is held at the county recreation center and is an affordably priced event that offers a chance to run on a very familiar course.

The race is tied to the local Pioneer Days events held in the Salt Lake area to commemorate the arrival of the first settlers into the area some 175 years ago.  The city of Bountiful has a parade and various celebrations and this race is the local running event.  I've been coming off and on (mostly on) to this race since 2012.

The 5K course, which I have had to have run more than 20 times by now, is always a good standard to use on where my current race fitness is at. And the handcart race is their 2nd race in a series of 5Ks scattered throughout the year.

The Race

So I should start out that this race recap is going to be a bit different that most others, in the fact that I wasn't racing this one.  It was all about simply getting it done.  I had no race goals, no personal drive to beat last time's time, or beat anyone.  If I placed in my age group, great, if not, I was okay with it.

I had registered for this race several weeks ago and it wasn't until a week or two later that I was put on a strict diet of no running.  This was mandated medically and it wasn't because I have Achilles tendonitis or runner's knee.  It turns out that I have a congenital hole in my heart.  I was informed about this late in the day on July 3rd just 12 hours before the Sandy City 4th of July.

Naturally, running with a structural defect in your heart is probably not the best idea.

Heading down the first mile

So the Farmington Days 5K became a photo op day and the Sandy City 4th of July was a total no show.  And there was no way I was going to be able to run the Deseret News half Marathon.  So a busy summer series of racing suddenly because a whole lot of nothing.  And as most of you know, there are no refunds with races.

I did wind up doing the Farmington Days race as a photographer.  I managed to get my t-shirt and post race breakfast but I did not participate in that one.  There was no finisher's medal and really no incentive for me.  It was extremely difficult to sit that race out and if you are a regular reader, you know I like to be fairly competitive, if only against my self.

First turn of the Handcart 5K

Over the past few weeks, I've gone to appointments to get this sorted out and to determine how concerned I should be and what the course of treatment should be.  So far every test other than the EKG (that showed there was in fact a hole in my right ventricle) has come back passing with flying colors.  

The first hill

However, I still have had symptoms of the issue: some high blood pressure, AFib issues, and unexplained wooziness.

Summit of the first incline and 2nd turn

So far the diagnosis is no surgery is required and to keep an eye on my high blood pressure.  Things may change though as I seem to have one more appointment on Tuesday, which will include a stress test.

Now the long climb back to the start

So with most indicators looking good and having run very likely a lifetime with this defect, I decided I'd take the chance and just easy run this one.  I've been walking 3 to 6 miles a day and still doing some light physical therapy-like exercises to keep myself active.

So that's pretty much what I did with this race: I started way in the back, walked a bit, and then started jogging at what felt like an easy pace.  It was nice to finally run but incredibly hard for me not to race it.  I was being passed by other runners and my breathing was light and easy.  I could certainly go faster.  It took a LOT of restraint not to smash this one.

For those not in the know, the course starts off congested, a gentle downhill for about 1.25 miles, and then a grind back to the start.  The last quarter mile or so is a fast and gentle downhill to the rear parking lot.

About mile 2.5 or so

Looking back at where I had come

I also took the opportunity to shoot some photos of the course as well.  Since I run this course so frequently it might help others get a sense of how challenging the course is.

Usually the point at which I am just so done with the race.

Conclusion

So my goal was to finish somewhere around 30 minutes.  If I beat 30 minutes, it would mean I ran the course too fast.  I was honestly figuring I'd get around 36 minutes.  I know if I were racing, I'd be in the 25:30 zone.

After finishing, I did sit down and found no major issues.  I did have a bit of AFib going on but after a while it did settle down.

I did wind up getting 2nd in my age group -- which was NOT expected.  I was just hoping to finish and get my medal.

Post race refreshments included yogurt, fruit, fruit gummies, muffins, awesome ice cream popsicles, orange juice, water, Gatorade, and chocolate milk.  I think in the past they used to have a pancake breakfast but this year they went all out with the post race refreshments.

Unfortunately, they didn't have my shirt size and they are pretty good about mailing them out.  I absolutely love their shirts -- they are ones I frequently wear.  The half marathon's medal was bigger but the 5K race's was definitely worthy of obtaining.  

Award Ceremony Commences!

As usual, I'll be looking forward to attending next year. I hope I'll be able to race it at 100% as well.

I'll be sure to keep my regular readers updated as to my running status (or find me on Strava)

Finisher's medal and age group prize

Upcoming Races

07/24: 2024 Deseret News Half Marathon - Salt Lake City, UT 

08/03: 2024 Roy Days 5K - Roy, UT (Confirmed)

08/17: 2024 PC2PG 10K - Lindon, UT (Confirmed)

09/07: 2024 Cedar City Half Marathon - Cedar City, UT (Confirmed)

09/28: 2024 Witch Run 10K - West Jordan, UT (Confirmed)

10/05: BLOCKED OUT WEEKEND

10/19: 2024 Haunted Half 5K - Salt Lake City, UT (Confirmed)

10/26: 2024 Haunted Half 5K - Provo, UT (Confirmed)

02/23: 2025 Las Vegas Half Marathon - Las Vegas, NV (Confirmed)

04/26:2025 Salt Lake City Half Marathon - Salt Lake City, UT (Confirmed)