faster with age

December 2009

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Location:

Preston,Id,USA

Member Since:

Mar 09, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


2009 TOU Half Marathon 1:25:06

2010 St George Painter's Half Marathon 1:25:24

2011 Jan. St George [Painter's] Half Marathon different course 1:25:28

2011 Apr. Boston Marathon 3:03:24

2011 May Ogden 5K 18:18

2011 July 4th 15K Freedom Run 58:53

2011 July Deseret News 10K 37:12

2011 Oct St George Marathon 2:58:18

Short-Term Running Goals:

Sub 18 min. 5k

1:24  Half

 Sub 3 at St George in Oct.

Get injury free and stay that way

Set new PRs at all distances now that I'm 50

 

Long-Term Running Goals:

17:30 5K

2:50 marathon

Personal:

I was born in 1960

I started running in 2006

I am married with a 16 year old son [that lives with my wife and I] and a 30 year old step son and 25 year old step daughter

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
166.253.003.000.0010.00182.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Ran 6 miles at 8:19 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     First thing this morning it was 3 deg. I went at daylight to help put up forms and re-bar for footings on a new house my neighbor is building after hers burned to the ground last month so I didn't run until 2 o'clock when it was still below freezing. I got in 7 miles at 8:10 ave pace. It's supposed to be colder tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     easy 4

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     1 deg this morning at sunup. I went for 7 easy miles at an ave 8:35 pace. The second half felt colder, even though the sun had warmed things a bit, because a breeze started too pick up and the last 2 miles were directly into it. A little added crotch protection is a must when running into the wind when it's that cold and somehow I had forgotten that. I had to use one of my gloves. I'd rather have a cold hand.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Ran 7 easy miles in a light snow. 8:27 AP. My parents and my brothers family came up from the Salt Lake area and we went to the mountains and cut Christmas trees. We got a nice 20 footer for our 2 story ceiling in the great room.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Another 7 miles with a light snow falling. 8:08 ave pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

          Snow and cold again. I went for another 7 miles at 8:29 pace. I saw 5 rooster pheasants on my run today. 3 of them jumped within easy range and the season just ended last week. Of course I don't usually carry a shotgun on my runs anyway.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.009.00

     Ran 4 miles in the morning then did a bike ride in the evening. It was my first ride of the year on snow and some of it wasn't packed. It was only a couple of inches deep but that's enough to really slow you down. I went 15 miles and it took 15 to 20 minutes longer than normal because of the snow. I ended up later than planned and it got pretty dark by the time I finished. The temp was down to 10 deg by then.

      Played basket ball for an hour and a half later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     It was  -12 deg this morning when I left the house for my run. I went 7 miles at an easy 8:32 AP. I had an impressive ice goatee and enough ice on my eyelashes that they kept sticking together. The sun had warmed things to a balmy -5 by the time I was finished. 

     Something  I find interesting. When running a high preformance snow mobile you have to change the jetting to get best preformance at high and low altitude to keep your air/fuel mixture from being too lean or rich because of the more dense oxygen  at low altitude and thinner air up high. The same adjustments have to be made to compensate for high and low temperatures. If your machine is jetted to run well in sub zero temps it will be too rich and bogging down on those warm 50 to 60 deg afternoons in the spring because the cold air is more dense than the warm air. Why dosen't it feel like running at low altitude when running in very cold temps? In fact I think it feels harder. I have read things that say once you get below 40 deg you get slower the colder it gets. Hmmm.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     I ran 10 miles this afternoon with a lot of snow coming down. Not much wind so it was very peaceful. When I first left the snow was a couple of inches deep and felt very soft and nice to run on but did slow my pace quite a bit. I did a short 3 miles out and back to the house and stopped for what was going to be a few minutes. I ended up eating lunch and not getting back out to finish the run for well over an hour. When I got back out the snow was about 4 inches deep and much slower to run in. I was able to run in car tracks a lot of the way but even that snow was quite loose and my pace was over a minute slower than it felt. I went 7 more miles at an ave 9:20 pace that didn't feel that easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles in the snow. The footing was bad but not as bad as Saturday. The 4 miles I ran off pavement I was able to run in tracks left from a truck with a couple of inches of new snow on top of them. Otherwise I would have been in about 6 inches of snow. 8:30 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Helped out first thing this morning, for about 3 hours, taking down and loading the forms from the foundation we just poured for a new house for a woman in our ward whose home recently burned down. We were back to 7 deg after a weekend of warmer temps after the storm. Anybody that has done any form work knows that it's pretty hard work. I headed out on my run right afterward and felt pretty worn out. The first 2 miles was pretty tough but eventually I got feeling a little better and was able to finish 8 miles. 8:19 ave pace.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 miles at 9:11 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.002.000.000.008.00

     Afternoon run. The temps had warmed to the upper 30s so I went back to the shorts today and decided to keep to the 2 mile stretch of dry pavement that I have to run on and avoid the snow packed dirt roads. I think suddenly running most of my miles on poor footing in the snow  is giving me some sore spots. I plan to get more miles on good footing and try to get used to it more gradually.

     I ran 4 miles at 8:03 pace and felt pretty good so I did a fartlec run for the next 4 running faster for 1/4 and slower for 1/4. Faster 1/4s I averaged about 6:30 pace. Slower 1/4s at 7:46 ave pace. 7:08 pace for last 4 miles. 7:37 average pace overall for 8 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.009.00

    Rode 15 miles on my bike mostly on snow pack.

     PM  4 miles easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles about half on pavement and half on packed snow and ice. I strapped on some traction devices [get a grip from Cabelas ] on the snow packed parts and they helped a lot. My miles running on snow though still averaged around a half minute slower pace. AP 8:31

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles this morning slow. I didn't have much energy the first half of the run. I felt better after 5 miles but still kept it slow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Did the same 9 mile run again this morning but felt a lot better than yesterday. Still kept the pace pretty easy and threw in a few short striders during the last couple of miles. AP 8:22.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.000.004.25

     Went for a 4 mile run. It was 22 deg with the wind blowing very hard. The first 1/2 mile was directly into the wind on slick snow pack. The wind was blowing so hard that with the poor footing I was over 10 minute pace. It wasn't as bad on the pavement but still slow when running into the wind. I was planning a bike ride but lost motivation with that much wind.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.001.000.000.008.00

     Ran 8 miles. first 4 at 7:40 pace. Averaged 6:57 pace for the next 4 miles which felt pretty tough. Overall pace for 8 was 7:19.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took Christmas day off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran 12 miles this morning at averaging 8:08 pace. By the time I ran the temp was up to 14 deg which is warmer than a lot of my runs but there was a bit of fog in the air which caused me to wind up with major frost on the goatee and eyelashes. That is my longest run since the marathon and everything seemed to feel good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles at 7:55 overall pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 10 miles easy pace. Lately every run seems to be cold with crappy air. A storm system is supposed to be moving in tonight. Maybe it will change things up a bit. 8:34 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Went for a 5 mile run. The footing with the snow was worse than expected. I should have worn my screw shoes. I was only able to manage 9:28 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Went duck hunting all day in the cold. I got home and had about a half hour before dark and it was cold and quite windy out and I felt beat so I bagged the run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
166.253.003.000.0010.00182.25
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