| 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 | | 62.40 | 0.00 | 36.50 | 0.00 | 3.00 | 101.90 |
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| Mizuno Wave Rider 15 Miles: 92.90 | Saucony Guide TR 2 Miles: 5.00 | Altra Instinct 1.5 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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5 miles @ 8:56/mi With spring break this week, Kevin and I both had flexible schedules. When we saw the steady rain at 5:30am, we opted to run later in the day. I chose instead to go play basketball with my son Andrew at 6am. Later I attended a funeral in Santaquin then visited with my parents in Springville. It was about 2:30pm when Kevin and I finally ran and the weather had cleared up. It's been a long time since I ran in warm sunshine. It was great. I tend to blame Kevin when we run faster, but it's usually just because however fast I push these days its not enough to make him work very hard. It was probably mostly the warmth and sunshine that motivated me to push a little faster. I've been feeling good about averaging 9:20-ish for 5 miles. Going sub-9:00 this morning was hard work, but very encouraging. The funeral was for my cousin Brenda, who was a year younger than me. Our paths haven't crossed much over the years. It sounds like despite a pretty hard life, she was a very kind and loving woman who worked hard, accepted everyone, and sacrificed to serve others. The church was full of family and friends who loved her. One speaker mentioned how good it feels to get together and share our love, but why do we tend to wait for a death to make the time to do it. I agree. It is always sad to say goodbye to a loved one, but I really enjoy a good funeral. Family and friends gathering to share their love, remember and honor their loved one, and lift and comfort one another. Messages of faith and hope founded on our Savior Jesus Christ. I especially enjoyed singing the hymns today. I ended up taking the whole day off work. Basketball with my son + funeral + visit with parents + nice run with buddy + time with my wife and children = a good day.
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| Mizuno Wave Rider 15 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles @ 9:20 canal trail south Kevin and I got out at 7am this morning. I couldn't manage sub-9:00 pace like Tuesday. I worked hard for 9:20/mi. A good run for me nonetheless. |
| Mizuno Wave Rider 15 Miles: 5.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1.2 miles @ 12:33/mi
6.9 miles @ 9:47/mi I couldn't keep up with Kevin and Wayne today, and they couldn't run slow enough to not pull away. I may not have performed well physically, but mentally I did pretty well. I so wanted to stop and walk, but I didn't. |
| Mizuno Wave Rider 15 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles @ 10:00/mi A solo run in light snow and a very cold wind. |
| Mizuno Wave Rider 15 Miles: 5.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 8:57/mi I was at work until almost midnight on Wed night and had an early meeting on Thursday morning so I skipped my Thur morning run. It was raining anyway. It was nice in the afternoon and I hoped to run then, but that didn't work out. I didn't want to go too far this morning with a long run planned for tomorrow. I decided to just run the neighborhood 5K route at a bit of an uptempo pace without looking at my watch and see what pace I ended up with. It was 8:57/mi., which is about what I expected. With the Utah Valley marathon in 8 weeks I'm going to need to start bumping the mileage so the pace is going to have stay about where it is I guess. I've learned (I hope, finally) that it is unwise to bump pace and mileage at the same time, especially when your body is as old as mine is getting. I've made it back to about 20 miles a week without injury (knock on wood). I hope that continues as I gradually ramp up for the marathon. |
| Mizuno Wave Rider 15 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:30/mi (approx.) Trefoil to Mouth of Provo Canyon Wayne, Kevin, and I ran the 10 mile downhill route from the top of South Fork Canyon to the bottom of Provo Canyon. Wayne and Kevin stayed back with me until after Vivian Park (about 4 miles in) but then pulled ahead. I think Kevin finished about 5 minutes ahead of me, and Wayne was about 9 minutes ahead of him. I forgot my watch so my pace is estimated from time of day start/finish based on Kevin's watch. |
| Mizuno Wave Rider 15 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:09/mi A good run for me. Kevin and I spent most of the time talking about the tragedy at the Boston Marathon yesterday. So much sadness, for what? |
| Mizuno Wave Rider 15 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 8:57/mi Neighborhood 5K route I've only been running Tu/Th/Sat trying to avoid overuse injury as I get back into running shape. Today was my first Wed in quite a while. I limited it to 3 miles but the pace was uptempo for me. It was the same route and exactly the same pace as last Friday. It was colder this morning and I was wearing more layers, so maybe it reflected some slight improvement. |
| Mizuno Wave Rider 15 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:59/mi Murdoch trail to Cascade
3 miles @ 8:87/mi yesterday, so I feel good running two miles farther today at about the same pace. I don't think I would have done it without Kevin. He was half wheeling me most of the way back pulling me along. I'm tired of February weather, especially since it's April. At least it's way better than frigid temps and bad road conditions of this past winter. |
| Mizuno Wave Rider 15 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Catching up on logging some runs... 12 miles @ 9:54/mi Provo Canyon to Vivian Park with Wayne and Kevin Wayne and Kevin didn't stay back with me for long. Kevin turned back at 4 miles to get back home. Wayne went ahead twice and rejoined me twice. My goal was just to finish without the wheels coming off. There was a very cold wind. Wayne's hands got so cold he couldn't feel them. He stopped at Nunns Park on the way back to thaw them with the bathroom hand dryer. My right knee acted up a bit during the last mile and I walked off and on a bit to avoid injury. If felt good at the end. I think it was just the cold. It hasn't bothered me since. |
| Mizuno Wave Rider 15 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 4.20 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:18/mi Cascade route with Kevin |
| Mizuno Wave Rider 15 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| 5 miles @ 10:41/mi Water tank hills (first two hills) |
| Saucony Guide TR 2 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 2.30 | 0.00 | 0.00 | 4.30 |
| 5.3 miles @ 9:10/mi Murdoch trail north with Kevin |
| Mizuno Wave Rider 15 Miles: 5.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I went to Runner's Corner yesterday and with Hawk's help tried a bunch of shoes, including some zero drop shoes. I went in with the intent to buy another pair of Saucony Guides or Mizuno Wave Riders. They both felt good, but to my surprise the shoes that felt the best were the Altra Instinct zero drop shoes, so that's what I bought. I know it takes some time to adjust to zero drop shoes. I went out this morning and ran one easy mile (2 laps around the block) at 9:35 pace. They felt good. I felt like running faster but didn't want to overdo it. I did some light stretching of my calves and Achilles then ran a second mile. I allowed myself to run a little faster and ran 8:41 pace with ease. My first impression if very positive. The shoes felts great. I had to resist the urge to run hard and fast. I'm hopeful they might help me get to the point where I can. With all the injuries over the last few years, I really look forward to being able to run long and hard again.
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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 | | 9.00 | 0.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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1.6 miles @ 12:00/mi
12.4 miles @ 9:40/mi
Neighborhood to Bridal Veil Falls and back I started with Larry, Jolene, Kevin, and Wayne. Larry and Jolene were only going a few miles and turn back at 1.6. Kevin and Wayne stayed back with me for a couple of miles but then pulled way ahead. They both had commitments this morning so they didn't go the full 14 that I did. I saw them on their way back down as I was still head up. It was a little on the chilly side this morning, but I was dressed for it and it was clear and sunny. There was a pretty strong headwind much of the time on the way up. I had to work to keep the pace under 10:00. I felt better on the way back down. The first two miles on the way back down from Bridal Veil were 8:30 and 8:50. I slowed to 9:26 and 9:25 for the next two miles, then got slower the last 3 miles home from the canyon, which have some uphill...and I was tired. My right knee bothered me at mile 12 again like last week, but after a short time of backing off the pace a little it felt okay again. My average pace last week was 9:54/mi for 12 miles. My average pace this week for the last 12.4 miles was 9:40/mi. It was 9:56/mi including the slow 1.6 warm up miles before that. Aside from the right knee issue, a little chronic right hip pain, I feel pretty good. This was my first 30+ mile week in 10 months, since early last June just before the Utah Valley Marathon. At this point, I'm optimistic about how my training is going.
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| Mizuno Wave Rider 15 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 @ 9:06/mi Neighborhood 5K route solo This was my second adjustment run in my new zero-drop Altra shoes. They felt good. I can feel the need for gradual adjustment. To assist my Achilles tendons to stretch out back to their natural position I wore my Strausburg sock for a while on each leg last night. I'm going to try to listen carefully to my body during this adjustment period. The warmer weather and more light in the mornings is very nice. |
| Altra Instinct 1.5 Miles: 3.00 |
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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 @ 9:17/mi |
| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 62.40 | 0.00 | 36.50 | 0.00 | 3.00 | 101.90 |
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| Mizuno Wave Rider 15 Miles: 92.90 | Saucony Guide TR 2 Miles: 5.00 | Altra Instinct 1.5 Miles: 5.00 |
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