| 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 | | 124.50 | 11.50 | 17.20 | 0.00 | 12.00 | 165.20 |
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| Saucony Guide 6 II Miles: 79.50 | Mizuno Wave Rider 15 Miles: 30.20 | Altra Instinct 1.5 Miles: 0.50 | Saucony Guide 7 Miles: 55.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| 6.2 mi @ 8:44/mi 4x1 miles repeats
Mile splits: 7:43, 7:40, 7:38, 7:34
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| Saucony Guide 6 II Miles: 6.20 |
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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 mi @ 9:24
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| 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 | 4.00 | 6.00 |
| 6 mi @ 9:48/mi Climb up 2000 N then up to Dry Canyon trailhead.
Felt strong up the hills. Some 6:30-ish pace down 2000 N.
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.50 |
| 0.5 miles @ 8:35/mi. As I started my run I noticed bright lightning, rumbling, and dark skies to the west. I decided to stay close to home and just run laps around the block. After a single lap the wind picked up considerably, the lightning got closer, and the thunder was very loud and rocked the neighborhood. I wisely went inside. Simultaneous lighting/thunder rattled the house a few times.
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| Altra Instinct 1.5 Miles: 0.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.20 | 0.00 | 0.00 | 0.00 | 0.00 | 18.20 |
| 18,2 mi @ 9:28/mi Timpanogos Park to top of South Fork up/down.
I averaged about 10:15/mi up with a considerable head wind.
I had a couple of sub-8:00 miles down South Fork and a few sub-9:00 miles near the end.
I felt strong. The weather was awesome. The only hiccup was about mile 17. A large group of elite BYU runners were coming up the trail. They were clumpted together covering the running lane and both bike lanes. I chose to step off down to the gravel along the side. When I stepped back up I guess I was tired and misstepped and rolled my left ankle. I was able to run it off and thank I'll be okay, but it was a little frustrating. The most disappointing thing was that I said "Good moring!" as they passed and not a single one of them returned my greeting. I greet nearly everyone I pass and the vast majority greet me back, but not these guys today.
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| Saucony Guide 6 II Miles: 18.20 |
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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 @ 9:57/mi. Murdock trail north.
Legs still a little tired from Saturday's long run I think. Easy day easier.
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| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.40 | 4.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 @ 8:59/mi 4x1 mile repeats at THS
Splits: 7:28, 7:26, 7:38, 7:35
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| Saucony Guide 6 II Miles: 6.40 |
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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 @ 9:02/mi
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| Mizuno Wave Rider 15 Miles: 6.00 |
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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 | 4.00 | 4.00 |
| 4 miles @ 9:37/mi 2000 N to Dry Canyon Trailhead hills
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| Saucony Guide 6 II Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 9.25 miles @ 10:07/mi Timpanogos Park to Vivian with Wayne
11.75 miles @ 10:08/mi Timpanogos Park to 1 mile up South Fork solo
It was great to run with Wayne again. He's been out with sciatic pain. I've had that; it's no fun.
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| Saucony Guide 6 II Miles: 21.00 |
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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 @ 9:37/mi Murdock trail north
It was great to run with Kevin again after him being out with rib injuries for a while.
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| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.30 | 5.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 miles @ 8:49/mi 4 x 1 mile, 2 x 0.5 mile intervals at THS track.
Mile splits: 7:24, 7:25, 7:26, 7:30
1/2 mile splits: 3:36, 3:38
Avg. 1/2 mile (800m) time: 3:42
If I understand correctly, based on the Yasso 800 marathon time predictor, this means I should be able to a 3:42 marathon.
I figure I have a shot at a BQ 3:40 at St. George because:
- I live at an elevation of about 4800 feet; the marathon goes from 5240 to 2680 feet.
- The track is flat; the marathon drops 2500 feet.
- My last two 800s were 3:36 and 3:38. The earlier mile intervals were essentially two 800s with no rest in between.
- Taper and race day magic.
I feel confident, and a little excited, definitely satisfied and grateful.
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| Saucony Guide 6 II Miles: 7.30 |
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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 @ 9:52/mi. Murdock trail north.
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| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.90 | 0.50 | 0.00 | 0.00 | 4.00 | 6.40 |
| 6.4 @ 9:57/mi. 2000 N hill to Dry Canyon trailhead
Good hill work out with a couple of level miles at the end.
Fartlek:
0.7 miles @ 6:24/mi downhill
0.5 miles @ 7:35/mi level
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| Saucony Guide 6 II Miles: 6.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 10:01/mi, A variation on the Neighborhood 5K route.
Bought new Saucony Guide 7 shoes at Runner's Corner ($119). The owners, Hawk and Cheryl Harper, have done a lot for the local running community and for me. I like to buy a pair of shoes there now and again to support them. The rest of the time I try to buy them wherever I can get them at the best price.
I'm getting lots of miles on my old shoes. Time for new ones to prevent injuries and to wear in the St. George marathon in a couple of weeks.
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| Saucony Guide 7 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles @ 10:09/mi. Mt. Timpanogos park up South Fork and back.
It was great running with Wayne and Jolene. We missed Kevin. I just ran easy with them for most of the run. I pushed a couple of miles down South Fork with mile splits of 7:35 and 7:31.
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| Saucony Guide 7 Miles: 14.00 |
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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 @ 9:35/mi Murdock trail north with Kevin.
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| Saucony Guide 7 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 @ 8:53/mi Murdock trail north.
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| Saucony Guide 7 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 @ 9:49/mi Murdock trail north easy.
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:20/mi Murdock canal north.
I'm tapering for the marathon so I didn't do the hill run up to Dry Canyon. I did try to do some miles at marathon pace just to remind myself what that felt like.
I ran miles 2 and 3 in 8:28 and 8:54. The 8:28 was probably a little fast, the 8:54 effort felt more like a maintainable marathon pace effort. I maintained that effort for miles 4 and 5, maybe backing off slightly, and ran them in 9:33 and 9:35 on a slight upgrade with a headwind.
My stretch goal pace, for a 3:40 BQ time, is 8:24/mi. I was a little discouraged as I slowed to a cool down pace for mile 6. I then reminded myself about downhill, tapering, lower elevation, and race day magic. The last half mile was mostly downhill so I decided to maintain a comfortable effort and see what my pace was for that half mile. It was 8:18/mi. This boosted my confidence.
After I got home I reviewed my recent Hobble Creek half marathon results. I averaged 7:54/mi on a course similar to what St. George will be. I know I'm in better shape now that I was then. If I were to run that pace for half of St. George, that would leave me needing to run 8:54/mi for the other half. I think it may still be within the realm of possibility.
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 10:40/mi. An easy jaunt around local streets.
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| Saucony Guide 6 II Miles: 4.00 |
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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 @ 9:13/mi Murdock trail north with Kevin in the dark in a light rain.
This was just an easy pace run. I enjoyed the conversation and the run despite the dark and the rain. It wasn't cold, but that may be the last time for a while. It sounds like cooler weather is moving in.
Again today I checked my pace coming down the last half mile from Kevin's house to mine as I ran at a smotth, easy pace. I was pleased to see it at around 8:30/mi, right around my target marathon pace for next week.
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 2.50 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 9:06/mi Murdock trail north.
I warmed up for a mile then ran marathon pace effort for a couple of miles. I backed off for a half mile then went marathon pace effort down the last half mile. I recently did that stretch at easy pace at about 8:30/mi. I was pleased to see that marathon pace effort resulted in about 7:30/mi.
I think I have a pretty good feel for what my marathon pace effort should feel like this year. On Saturday I worked out some race goals for the different sections of the marathon. At this point I'm pretty confident I have a chance of reaching even my stretch goal of a BQ 3:40. I'm just excited to go into a marathon healhy and adequately trained again. It feels good.
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| Saucony Guide 7 Miles: 4.00 |
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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 @ 9:41/mi Neighborhood 5K route.
I mostly ran easy, but I slipped in some marathon pace effort a couple of times. The first was 0.18 miles @ 6:59/mi on the good downhill by Northridge park. The second was 0.15 miles @ 8:02/mi on level road at the end. I'm still excited and feeling optimistic about the marathon on Saturday.
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| Saucony Guide 7 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 124.50 | 11.50 | 17.20 | 0.00 | 12.00 | 165.20 |
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| Saucony Guide 6 II Miles: 79.50 | Mizuno Wave Rider 15 Miles: 30.20 | Altra Instinct 1.5 Miles: 0.50 | Saucony Guide 7 Miles: 55.00 |
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