| Location: Orem,UT,USA Member Since: Apr 03, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments: HS/COLLEGE:
mile: 4:56, 2 mile: 10:21 (1978)
marathon: 2:52 (St. George 1982)
OLD MAN (20+ years later):
5K: 19:53 (Nestle/Art City Days 5K 2007)
10K: 39:55 (Spectrum 10K 2008)
half marathon: 1:26 (Hobble Creek 2008)
marathon: 3:07 (St. George 2007) Short-Term Running Goals: Get back to a BQ marathon time (currently 3:40). Long-Term Running Goals: Have fun running, keep fit, and fight middle age spread. Run consistently and injury free. Maintain a healthy balance between running and other life priorities. Encourage my ever-aging running buddies to keep running so we can continue to share runs on the trail instead of rocking chairs. Personal: Blessed to be married to Karen for 30 years. We have six children (4 daughters/2 sons) ages 16 to 30, and one wonderful granddaughter. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 85.20 | 5.00 | 27.50 | 0.00 | 3.00 | 120.70 |
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| Saucony Guide 6 Miles: 109.70 | Mizuno Wave Rider 15 Miles: 9.00 | Altra Instinct 1.5 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 @ 9 @ 9 (9.0 miles @ 9:00/mi @ 9:00am)
Thursday was 6 miles @ 9:42/mi. Last Saturday was 8 miles @ 9:27/mi. I'm pleased with my progress.
It really helped to not be in a jacket and long pants, with temps in the 40's instead of 20's. Mostly it helped to run with Kevin, who can idle at my current pace. Near the end his dog Dash stopped (again) to poop. When he caught up again a woman named April had joined him. We talked about her running Boston next month. I had to pick up my pace to not slow them too much. It helped me finish strong.
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| Saucony Guide 6 Miles: 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| 6 miles @ 9:22/mi
1.6 miles @ 11:34/mi
I had some extra time after my run with Kevin so I decided to take a slow ponderous, prayerful run around my extended neighborhood. I quite enjoyed it.
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| Saucony Guide 6 Miles: 7.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:33/mi
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:16/mi
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| Saucony Guide 6 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:36/mi
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:16/mi
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 9:24/mi
It was very windy as Wayne, Kevin, and I started out this morning. We wanted to run toward the canyon but feared the canyon winds so we headed north on the canal trail...straight into a very strong headwind. We hadn't gone far before we decided the canyon winds couldn't be worse so we turned around and ran with the tailwind.
The canyon winds ended up not being so bad, that is until we started back down. Even then the trees blocked some of the wind. But the last 3 miles from the mouth of the canyon to home were straight into a very strong headwind. It was very hard work, but very satisfying when it was finished.
I've been faithfully working on core exercises on alternate non-running days. I'm counting on that helping me avoid injuries.
I started with this 5-Minute High Intensity Circuit Training for Runners. I recently modified it with some exercises from Why Crunches and Other Ab Exercises Won't Help Your Running.
I've also started doing some chair-assisted pull ups and chin ups. It won't help my running, but I've never had good upper body strength. I can't do even 1 pull up. If my shoulder allows it, my goal is to be able to do a front-grip pull up, a side-grip pull up, and a chin up. If I can also meet my goal to drop my weight from 172+ to under 160, that will help.
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| Saucony Guide 6 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
| 2 miles @ 8:54/mi
I've been alternating core workout and running days for a few months, trying to ease back into running while avoiding injury. I decided to throw in a couple of miles after my core workout today. I need to start adding more miles each week, as well as some faster miles, prudently, if I'm ever going to get back anywhere near where I used to be. Running after working many muscles to exhaustion was hard.
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| Saucony Guide 6 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:07/mi with Kevin on canal trail north. Quite cold again...low 20's.
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| 2 miles @ 8:33/mi (8:46, 8:22). Today I only did a few of my core exercises before the 2 miles and the remainder after.
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| Mizuno Wave Rider 15 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 @ 9:16/mi
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles @ 8:25/mi
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| Mizuno Wave Rider 15 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 5.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles @ 9:30/mi With Wayne up to Bridal Veil and back home. We both felt pretty tired right from the start and mostly throughout the run, but I felt strong at the end, running the last (downgrade) mile in 8:16. The thought crossed my mind that maybe all that work on strengthening my core is beginning to pay off. This was also my first 30+ mile week this year.
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| Saucony Guide 6 Miles: 13.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I intended to run extra today since I was taking the day off for my birthday. I was going to wait and run when the sun was up but one thing led to another and I ended up not running.
It was okay though, I spent a good part of the day with my two year old granddaughter. She was born on my birthday two years ago. It was fun being together on our birthday. We took a walk around the neighborhood hand-in-hand with me telling her what different things were and her repeating what they were and telling me what color they were. She especially liked the red fire hydrant. We also sat in the grass in the front yard throwing tree fuzzies on each other and playing tag. She then went running errands with Karen and me, including the post office, clothes shopping, and grocery shopping.
Karen had made me a nice meal for my birthday on Sunday so on my real birthday on Monday I was allowed to make my first meatloaf. I think it turned out pretty good. There were no leftovers.
It was a good day. Since I ran hard on Saturday maybe an extra day of rest was good for this old body.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 6 miles @ 9:53/mi. Kevin texted to say he wasn't running this morning, so rather than start on the trail by his house I headed up the Main street hill. As I turned and started up 2000 N I remembered the good old days when we would run that big hill twice a week. I grew nostalgic and decided to run it. I figured some hill miles will be good training for the Utah Valley marathon coming up in June. There's no better time to start than the present.
I was a bit surprised that it wasn't harder than it was. I haven't really run many hills in past months (or years really). Like on Saturday, the thought crossed my mind that maybe working on strengthening my core is beginning to pay off.
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles @ 8:06/mi (8:21, 7:51)
Another uptempo run before my core exercises trying to teach my legs to run faster. I was quite excited to see 7:51 for the second mile, expecially since it felt pretty good and I never shifted to sprint mode.
I'm feeling pretty good about my training and progress so far,..knock on wood.
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| Mizuno Wave Rider 15 Miles: 2.00 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.50 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:42/mi
It was cold and humid this morning. My effort was pretty good, but I had a hard time getting up to speed.
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| 2 miles @ 9:21/mi (10:01, 8:41)
It felt like winter was back running in the cold and lightly falling snow this morning. I decided to try to work my Altra shoes back into my training. Maybe with a stronger core this year I'll be successful in making the transition. I eased into the first mile and felt pretty good by the second mile.
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| Altra Instinct 1.5 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles @ 9:50/mi
I ran with Wayne and Kevin, but after the first several miles I couldn't keep up with either of them. My legs felt dead from the start.
Last week I averaged 9:30/mi for 13.1 miles. This week I only ran about a mile farther and only averaged 9:50/mi. I averaged 9:28/mi for 9 miles. The last 5 miles I was worried about the tightness in my right calf and really backed off the pace (9:43/mi for 2 miles then avg. 11:03/mi last 3 miles).
I opted for an "ice" bath after the run. At this time of the tap water is so cold that I thought I would get frostbite, but afterward my legs felt pretty good.
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| Saucony Guide 6 Miles: 14.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 9:28/mi
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| Mizuno Wave Rider 15 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 85.20 | 5.00 | 27.50 | 0.00 | 3.00 | 120.70 |
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| Saucony Guide 6 Miles: 109.70 | Mizuno Wave Rider 15 Miles: 9.00 | Altra Instinct 1.5 Miles: 2.00 |
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