| 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 | | 48.65 | 0.50 | 26.00 | 2.75 | 11.50 | 89.40 |
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| Saucony Guide 7 Blue 1 Miles: 65.20 | Saucony Guide 7 Blue 2 Miles: 24.20 |
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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 @9:50/mi. Murdock trail north solo, with Kevin a bit at the end.
Still recovering from 4 days of illness. Slow and easy, with some throat clearing and nose blowing.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles @ 9:11/mi. Tropicana-Flamingo Wash Trail, Las Vegas
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| Saucony Guide 7 Blue 1 Miles: 6.40 |
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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 @ 8:29/mi. Las Vegas
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| Saucony Guide 7 Blue 1 Miles: 5.00 |
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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 | 5.00 | 7.00 |
| 7 miles @ easy pace
Water tank hills, Rock Pile, Trail 51, Dry Canyon, back to water tank hills with Wayne.
Tough hills. I fell on some easy downhill and scraped up my right leg...just a flesh wound.
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| Saucony Guide 7 Blue 1 Miles: 7.00 |
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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 @ 10:16/mi. Murdock trail north solo.
Quads quite sore from Saturday's mountain run.
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| Saucony Guide 7 Blue 2 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:46/mi Murdock trail north solo.
I've trained pretty consistently since the St. George marathon last October, averaging 30+ miles per week. The last two weeks were an exception. The first week I was quite sick (stomach then sore throat then congestion/sneezing/runny nose) and I only got in one 6 mile run and stayed home from work most of the week. The second week (last week) was Spring Break and Karen, Emily, and Amy decided we should take advantage of a good deal at a resort in Las Vegas. It was good. I got in a couple of nice morning runs...and did a lot of walking/shopping. I could still feel some lingering weakness and congestion.
Saturday Wayne and I ran in the mountains. We only went 7 miles, but the steep hills took their toll on my legs, especially my quads which have been pretty sore. Yesterday and today I've taken it easy...well the pace has been slow, but it hasn't felt as easy as I'd like that pace to feel. I tossed in a 1/2 mile of threshold pace today (7:43/mi) just to convince myself I could still move my legs that fast.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 | 4.50 |
| 4.5 miles @ 10:48/mi. Dry Canyon trailhead solo
Aah! Dang it! It was a great run, if cold and dark...I pushed steady up the hills...7:40-ish pace for about a mile coming down...right up until I found myself falling...for the second time in 6 days...only this time it was road instead of trail. Once again, I came away without serious injury. My long pants protected my knee...just a scrape about the size of a quarter...and some minor damage to the knee of my pants. Again, my gloves protected my hands, with no damage. The worst of it was a mild sprain of my left ankle...the one that stepped in the water cover hole I didn't see despite the street lights.
Just keep swimming!
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| Saucony Guide 7 Blue 1 Miles: 4.50 |
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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 @ 8:47/mi. Murdock trail north solo (met Kevin for last 1/2 mile).
Left ankle is back to about 85-90%. Legs are well rested.
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| Saucony Guide 7 Blue 2 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 @ 9:45/mi. Murdock trail north, part with Kevin. Easy day easy.
My left ankle was stiff and a little sore as I started out but it loosened up and felt fine.
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| Saucony Guide 7 Blue 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:40/mi. Murdock trail north with Kevin (1/2 the way)
Ankle started out stiff again but held up well once it loosened up. We had an 8:07 mile near the end even though we weren't intentionally pushing the pace. That's encouraging.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 8:50/mi - Provo Canyon trail with Kevin
I was grateful the rain from last night didn't carry over into the morning. It was humid and a little chilly, but not wet. It was actually a pretty nice morning. I enjoyed seeing the green leaves on the trees that were barren the last time I remember running up there.
It took my ankle and legs a while to warm up in the cool, humid morning air but after that I felt strong. I feel like we ran a pretty steady cruising pace without really pushing too hard. With about 1/10 of a mile to go a younger male runner passed me pretty easily. I resisted the urge for a bit but finally gave in and sprinted the last 1/10 mile, easly passing him and pulling away before I stopped. It was good finish line practice...and quite enjoyable.
Up: 9:19, 9:13, 9:26, 9:10, 9:26
Down: 8:09, 8:33, 8:22, 8:20, 8:13
Bonus two: 9:08, 8:44
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| Saucony Guide 7 Blue 1 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 0.00 | 0.00 | 0.75 | 3.00 | 6.00 |
| 6 miles @ 10:04/mi. 2000 N hill to Dry Canyon and Murdock trail north solo.
Beautiful morning. Took it easy up and down the hills. I felt strong, but not fast. As I was running on the canal trail near the end of the run, I was feeling slow, running 9:30+ pace. The neighborhood 5K is coming up in about a month. I've been meaning to add some speed work in recent weeks, but with losing a couple of weeks to illness and injury I haven't. So, with a little over a mile to go I threw in a 1/4 mile fartlek sprint hoping for around 7:30 pace...it was 6:55. Encourage, after a 0.3-ish recovery I pushed for another 1/4 mile hoping to break 7:00/mi again...it was 6:30/mi. After another 0.3 recovery I sprinted the last 1/4 mile of my run...6:31/mi. I was thrilled to know that my legs could move that fast, even if only for 1/4 mile...and it actually felt pretty good. I'm very encouraged.
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| Saucony Guide 7 Blue 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 2.00 | 0.00 | 6.30 |
| 6.3 miles @ 10:41 Speed work at THS with Kevin, Lyle, Larry and Jo.
It was great getting 5 of us out for a run. The track is nice because we all run different paces but can still interact.
I ran 4 x 800s today in 3:30, 3:27, 3:29, 3:32, so roughly 7:00 pace. I just need to build up to be able to do 10 x 800 at that pace.
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| Saucony Guide 7 Blue 1 Miles: 6.30 |
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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. Murdock trail north.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 48.65 | 0.50 | 26.00 | 2.75 | 11.50 | 89.40 |
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| Saucony Guide 7 Blue 1 Miles: 65.20 | Saucony Guide 7 Blue 2 Miles: 24.20 |
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