faster with age

December 2010

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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

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
190.509.008.000.000.00207.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     It was snowing during my run this morning. An inch of dry powder on top of  hard packed snow and ice makes for tough footing. I put the screws back into the soles of one pair of my shoes for the winter. It helped but the new snow was just deep enough to keep me from getting a good bite in most places. I kept a real easy pace this morning. I have found it best to be real careful not to overdo it to much on slick roads at the begging of winter before I'm used to it. It seems to be hard on hamstrings. 9:29 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Ran 7 miles PM. The paved part that I ran had better footing but 1 mile of the run was very tough running on soft melting snow. 8:17 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

      7 mile run. Broken record this week with the 7s. Poor footing for about half of this run so I just took it easy. A light snow falling made it kind of nice. 9:16 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     Ran 8.5 miles this morning. 3.5 on pavement and 5 miles on snow. Mostly around 9 min pace on the snow. 8:46 overall AP. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Nice 10 mile run this morning in the snow. There was about an inch of new snow on the ground and there were lots of large flakes still coming down. I love running in the snow as long as there isn't a bad wind blowing. I ran up to the reservoir which I haven't done since we got all the snow because  the snow has been so deep. There have been some 4 wheel drives make it through in past days so I was able to run in their frozen tire ruts that were only covered buy this mornings fresh snow. It was a very quiet peaceful run. I enjoyed it so much I wished I was going 20 miles. Some areas that were drifted deeper or uphills where they had done a lot of spinning and digging to get through were a little slow going and I was over 10 min pace for a few stretches but overall pace was 8:58. There was about 2 inches of new snow by the time I was done. This is the first time I've hit double digits since TOU in September.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Another slow 7 miles on the snow and ice. 8:56 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.001.000.000.008.00

     Went out in the thick fog and 21 deg this morning. After some very slow runs the past couple of weeks, I decided to stick to my 2 mile stretch of pavement and pick up the pace a bit. I averaged 7:39 pace for the first 4 miles starting at 7:50 pace and working down to 7:27 on the 4th mile. The last 4 were 7:08, 7:05, 6:48, 6:37. It felt good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     An easy 7 mile run this morning about 1/2 of the run was on snow. 8:57 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

      7 more easy ones. 8:48 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     Went out for my run this morning at about 10:30. It was 35 deg and the sun felt so warm I got the shorts back out. It was a very nice morning after not seeing the sun much lately. I ran 11 miles starting at around 8:15 pace and gradually increased speed till the end. Average pace was 7:53.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     It has been a lot warmer the past few days with temps even getting into the mid 40s yesterday. A couple more days like this and the snow will all be gone. It was just a little below freezing this morning. I went for 10 miles. Kept the pace easy. 8:27 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     7 easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.004.002.000.000.008.00

     I wanted to get out and do some tempo miles this morning but the roads were snow covered. I was able to get out in the pm and the snow was gone from the paved road. I did 2x4 miles. I started out with 2 miles at around 7:45 pace then 7:11 and 7:04 for the next 2. After a 5 min break, I ran the next 4 in 6:48, 6:49, 6:37, 6:19. Average pace for all 8 was 7:02.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     7 very easy recovery miles. 8:56 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Another easy 7

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     We had a lot of snow coming down this morning when I ran and a lot on the ground. The footing wasn't great so I just took it nice and easy. It was a very slow and enjoyable 11 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

nothing

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles at 8:39 pace. The run was mostly on snow. It was snowing lightly at the beginning of the run and snowing heavily the second half. Loved it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Another 8 miles. Still keeping it easy. The fog was pretty thick today. Visibility was not much over 100 yards.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

                               Merry Christmas!

     I've been running pretty easy all week so I went a little longer today and picked up the pace a bit. 12 miles at 7:47 pace.

     

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     I didn't get out until almost 5 o,clock so it was pretty dark by the time I finished. 10 miles 8:24 AP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.002.005.000.000.008.00

     There was no snow on the pavement today so I ran my 4 mile paved route twice to make 8 miles. I started out with a 7:46 and 7:18 first 2 miles then averaged 6:46 for the next 6 miles. I took a 4 min break at the 4 mile [1/2 way] point of the run. It was about 29 deg with a bit of wind. I wanted to get it done before the big storm we are supposed to be getting tonight and tomorrow. Felt good about the run. 6:58 overall ave for 8 mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     There was a lot of new snow falling this morning so I was running in a lot of fresh snow. I tried to stick to the tracks left from cars and it helped a little with the footing. When I turned up the road to the reservoir where no vehicles had driven and I was running in about 8 inches of new snow. It was fun but after 1 1/2 miles of that I decided it was to much work for what was supposed to be a recovery run even though I was running as slow as 11:30 pace on some of the uphill parts. I turned around and finished the run on the roads where the footing was still poor and running was slow but much easier than the 3 miles I did on fresh snow. It would have been fun to go a lot farther in the fresh snow If it had been a day I was looking for a harder workout. 8 miles total at 9:50 ave pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 slow miles on snow and ice. 8:52 AP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
190.509.008.000.000.00207.50
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