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Week starting Jan 24, 2010

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2009201020112012
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Location:

Salt Lake City,UT,

Member Since:

Dec 29, 2009

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

A marathon runner just trying to enjoy good health and running long. 22 years between marathon 6 & 7, raising kids. 48 marathons and counting. Average finishing time ~  3:25. Want to keep this average above 3:30 as I continue to age deepin into my 50's.   Looking for a 3:12 in SLC 2012

Short-Term Running Goals:

Keep my SL Marathon time in "teens". Possibly break the teens (3:12 - 3:00).  Two screws in right knee gives me a reality check on my ambitions. I don't want to sacrafice my joint for too crazy of a goal. Good health is my real goal.

Long-Term Running Goals:

Continue running strong into my 60's, and add to my marathon count.  In 1982 I finished St. George at 2:57, 1 second behind a 60 year old. I've always  wondered if I could break 3 hours when I'm in my 60's. I'd like to find out.

Personal:

Married 26 years. Rosalie and I have 4 children. Love running hills, especially up Millcreek Canyon. I live 3/4 mile from its base.

Redrock Marathon 2011: 3:33 - major accomplish. 3,300' elevation gain.

SLC Marathon 2009, 2010 & 2011 : 3:15

Ogden Marathon 2010: 3:22

Teton Dam Marathon 2010 3:18

Deseret News 2010 3:47 (broke arm 30 hours before run - arm in cast)

Park City Marathon 2010 3:45 (arm in cast)

Pocatello Marathon 2010: 3:12

St. George Maratho 3:10 (2009 & 2010) 3:08:50 (2011) 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Lunaracer Lifetime Miles: 299.90
DS Trainer Lifetime Miles: 204.80
Brooks GTS 10 Lifetime Miles: 752.05
Brooks GTS 11 Lifetime Miles: 431.40
Mtn Bike Lifetime Miles: 410.00
Raveana 2 Lifetime Miles: 241.60
NB Lifetime Miles: 21.00
Slow milesFast milesTotal Distance
31.904.5036.40
Slow milesFast milesTotal Distance
3.004.507.50

Speed workout at Liberty Park. Light snow. Lap #1: warm-up lap = 1.5 miles. Lap #2: 1/4 @ 5K pace, 1/4 @ 5K, 1/2 @ 10K pace. Lap #3:  full around at 1/2 marathon pace. Lap #4: 1/2 @ 10K; 2x1/4 @ 5K. 1/4 lap recovery jog before the full lap run. Then a finish lap #5 to cool down.  I liked the full lap run, which mimics more of the marathon training.

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Slow milesFast milesTotal Distance
8.900.008.90

Thursday - big group, from 33rd & 20th -  holladay loop. 8.9 miles @ 1hr 7 min. Temp~33°. Dry and clear.

Avg pace 7:20

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Slow milesFast milesTotal Distance
20.000.0020.00

Went up to top of Millcreek canyon. Half of the 4.5 miles of snow were fine. The second half was too soft and it slowed me way down. I walked a lot, at time sinking 3" in the snow. Just couldn't get the fire hot enough. But, the canyon was gorgeous as the sun came out into the little pockets and the sky so blue.... I hit elbow @ 1:03 - a good time. But it took 46 minutes to go the next 3 miles to the top. I Turned around @ 1:49, and it took 1:40 go get home. I had to fuss with a frozen juice bottle and I needed liquids bad. I left my watch running back at the gate as I drank about 20 oz of slushy gatorade. Even my GU was frozen.

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Slow milesFast milesTotal Distance
31.904.5036.40
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