| 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 | | 91.10 | 3.00 | 30.00 | 2.00 | 0.00 | 126.10 |
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| Saucony Guide 6 Miles: 106.00 | Mizuno Wave Rider 15 Miles: 6.00 | Altra Instinct 1.5 Miles: 11.10 |
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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 @ 9:37/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 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 9:12/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 | | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 4.60 |
| 4.6 miles @ 9:13/mi
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| Saucony Guide 6 Miles: 4.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 8:28/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 | | 7.20 | 0.00 | 7.00 | 0.00 | 0.00 | 14.20 |
| 14.2 miles @ 9:07/mi
Two weeks ago was 13.1 @ 9:30/mi. Last week was 14 @ 9:50/mi. I felt much better this week. I even ran miles 9 and 10 (Nunn's to Timpanogos Park) in 7:53 and 7:52, and the last 3/4 miles @ 7:56/mi. Sure, there was some downgrade in those miles, but I still feel like two sub-8:00 miles that far into a long run, and finishing strong, is a pretty big step forward for me.
I finished UVM in June last year in 4:59:59, then St. George in 4:10. My goal for UVM this year is at least 1 hour faster than last year (3:59:59 or faster). That means I need to hold today's pace for an additional 12 miles.
I still have a ways to go, but I've still got 2 months of training left. Two months ago I was running 6 @ 10:00. I've more than doubled the distance and dropped the pace about a minute per mile. If I do that again in the next 2 months, I should be able to run 28.4 miles @ about 8:00/mi, or around a 3:30 marathon, right? (just kidding) I know my improvement rate will slow as I get in better shape. My "stars aligned" goal for UVM is closer to 3:45 (26.2 @ 8:35/mi), although I haven't ruled out a "stars aligned" St. George goal of 3:40 (Boston qualifying time). (Hey, a guy has to have a dream, right?)
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| Saucony Guide 6 Miles: 14.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| 9.4 miles @ 10:15/mi
Spring break for the girls, so my morning schedule was more flexible and I decided to a little farther than my 3 mile Monday run, or even my 6 miles Tuesday run. I guess I ended up running them both together on Monday. I decided to front load the weekly mileage because I plan to play basketball with my son on Tuesday and Friday mornings. My legs were a little tired from Saturday's run so I ran a very easy pace this morning.
I was only planning on 6-8 miles so I didn't lube my feet. I ended up with a moderate blister on my left instep. Not too painful. I hope it heals quickly.
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| Saucony Guide 6 Miles: 9.40 |
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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 |
| I'm counting 3 easy miles for my hour of basketball this morning. I don't play much anymore, but I still enjoy it, and didn't stink (too bad).
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 3.30 | 0.00 | 0.00 | 3.30 |
| 3.3 miles @ 8:30/mi
My Altra's put the least pressure on my blister so I wore them this morning. I felt pretty good and managed to average 8:30 pace with medium effort as I ran laps around the block.
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| Altra Instinct 1.5 Miles: 3.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:12/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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles @ 9:28/mi
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| Saucony Guide 6 Miles: 16.00 |
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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 @ 8:23/mi
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| Altra Instinct 1.5 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles @ 8:51/mi
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| Saucony Guide 6 Miles: 5.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles @ 9:07/mi
When I realized I would be running alone this morning I decided to run my own half marathon and try to run it at my target marathon pace for UVM in June. I ran 4:59:59 last year and my goal this year is 3:59:59 or faster, at least 1 hour faster than last year. So my goal was a sub-2:00 half marathon. I finished in 1:59:24. I'm encouraged, despite the fact that I will have to hold that pace for twice the distance in June.
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:37/mi
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| Saucony Guide 6 Miles: 6.20 |
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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 @ 8:54/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 | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles @ 9:36/mi (2:05:54)
I was hoping to get in 16 miles this morning, but we had a neighborhood cleanup scheduled for 8:30am. It was raining, and rain was forecast for the rest of the day, so I decided to go at 6:30am and just try to get in 13.1 miles again like last week.
I ran north on the canal trail. It's slightly downhill that direction, and as usual there was a tail wind, which I didn't really notice until I turned around. About 3.5 miles into my run I heard two voices talking behind me. They were gaining quickly so I hoped they were on bikes. They were not. It turns out one of them was Ron Greenwood. A 3rd runner running with and slightly behind them, told me the other one has one St. George 2 or 3 times. I didn't feel so bad that they passed me so easily.
I noticed there was a high ratio of quality runners out in the rain this morning. The thought crossed my mind that it wasn't coincidence. Real runners aren't stopped by a little cold rain.
I averaged 9:14 pace out, and 9:58 pace coming back. On the return trip the cold headwind seemed to get progressively stronger, the rain heavier, and my legs colder. I finished 6 minutes (about 30 sec/mile) slower than last week, but feel like I worked just as hard or harder.
My wet clothes felt heavy. I decided to weigh myself with and without them. They weighed 7.2 lbs. I'll have to weigh them when they are dry to see the difference.
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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 | | 1.80 | 0.00 | 1.00 | 2.00 | 0.00 | 4.80 |
| 4x800 - 3:52, 3:53, 3:52, 3:56 (7:40/mi, 7:47/mi, 7:44/mi, 7:50/mi)
1 mile - 8:29
I've done some uptempo miles, but I decided to try my first "speed work" today. My goal is 3:59:59 or better at the Utah Valley marathon in June. If I understand Yasso 800's correctly, if you can run 8x800m repeats at x:xx (mm:ss) you should be able to run a marathon at x:xx (hh:mm). That means I need to get where I can run 8x800 at 3:59 or faster.
Today I started with try trying to 4x800 at that pace. Since I ran a 1:59 half marathon in my training a couple of weeks ago, I figured it should be possible. My splits ranged from 3:52 to 3:56. I'll take it.
I think pushed a mile trying to stay under 9:00 pace. I ran it in 8:29. Encouraging.
I'm feeling strong and healthy...knock on wood.
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| Altra Instinct 1.5 Miles: 4.80 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.10 | 0.00 | 0.00 | 6.10 |
| 6.1 @ 9:08/mi
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| Saucony Guide 6 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 91.10 | 3.00 | 30.00 | 2.00 | 0.00 | 126.10 |
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| Saucony Guide 6 Miles: 106.00 | Mizuno Wave Rider 15 Miles: 6.00 | Altra Instinct 1.5 Miles: 11.10 |
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