In search of old age PRs

Week starting Mar 16, 2008

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Location:

Salt Lake City,UT,USA

Member Since:

Sep 25, 2007

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

All running accomplishments are Post Teenage Years:

17:06 5K--Murray 2014

16:58 5K (aided)--Running of the Leopards 2010

34:41--10K Deseret News 2018 (aided)

1:16--(aided) Hobble Creek Half 2009

2:43--St. George Marathon 2012

Short-Term Running Goals:

Sub 2:50 Ogden Marathon

Sub 17:00 at Draper 5K

Long-Term Running Goals:

Sub 2:40 Marathon

 

Personal:

Married to Elizabeth (she got me running in 2003). We have three boys, Lucas (12) , Sam (8) and Ollie (5).

Many years ago, I read that the AVERAGE male is capable of a 2:40 marathon.  I decided to test that theory.  I began running in 2003 with Top of Utah as my first marathon (4:24).  I need 3 more minutes.

"Life is short...running makes it seem longer."--Baron Hansen

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
51.70
Total Distance
7.10

Run in PQ Canyon past the Ranch House (trail) and back on the road. 

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Total Distance
7.00

Hilly run in the PQ canyon.  Long speed work out planned for Tuesday, so took it easy.

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Total Distance
8.50

Speed work-out at the track.  Originally, we were to meet at Poway HS, but the track was closed so we moved to Rancho Bernardo HS.  RB has a very new and "springy" track.

We did a 1 mile warm up and 1 mile cool down with 10 x 800 in-between.  The goal was to run each at marathon time speed (YASSO 800's) then the last one 15-20 seconds faster.  My goal is 3 hours at Boston so I began the 800's at a 3 minute pace (the theory goes that your later 800-finish times in minutes will be your marathon time in hours).  I found the 3 minute pace a little easy, so I picked it up.  It was helpful to have coach there timing and motivating us.  Here are my laps:

1-3:00 minutes
2-3:00
3-2:57
4-2:54
5-2:52
6-2:54
7-2:53
8-2:50
9-2:51
10-2:27

According to Yasso, I should have no problem with a 3-hour marathon..lol.  I know its not this simple, but it was a good work-out and I built-up some confidence before the marathon.
 

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Total Distance
7.10

Hill work out in PQ canyon.  I was a little sore from the speed work-out yesterday, but I loosened up after about 20 minutes.

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Total Distance
6.00

Half trail run with the other half street.

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Total Distance
16.00

Run with group around Mission Bay on a hot and humid day.  We did first 4 x 7:45, dropped the next 4 x 7:30, next 4 x 7:15 and last 4 x 6:40.  It was a good work-out.   Some of our sub 3:00 hour people haven't been around for a few weeks, but Coach did a good job setting the pace for me on the last 4 miles before dropping back.  Next weekend will be a 22-miler!

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Total Distance
51.70
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