| 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 | | 64.10 | 0.00 | 35.20 | 0.00 | 0.00 | 99.30 |
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| Saucony Guide 7 Black 1 Miles: 47.60 | Saucony Fastwitch 6 Miles: 26.20 | Saucony Guide 7 Blue 2 Miles: 15.40 |
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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 | 0.00 | 1.00 |
| 1 easy mile to shake out the legs.
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| Saucony Guide 7 Black 1 Miles: 1.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 03:52:51, Place overall: 1803, Place in age division: 76 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Goals
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Strategy (similar to last year)
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Results
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1. 3:30-ish?
2. 3:39:59 (BQ)
3. Sub 4:00.
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Run a smooth, steady, efficient, cruising pace from the start. Be careful not to go out too fast, or too slow. Coast, not push, up the hills. Take the brakes off down the hills.
Similar to last year, I feel like I'm in shape to race a marathon. I feel healthy. I've dropped some weight (more to go). I feel good about the speed work, hills, mileage, and long runs I've done.
I'm excited to see what I can do. I know to expect the unexpected. Any number of things may go wrong. The only sure thing is that, good or bad, it will be an adventure. I'm hopeful for another good adventure this year.
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2014: 3:47:47, 8:41/mi, 6.9 mph
2015: 3:52:51, 8:53/mi, 6.8 mph
2014
Overall: 1696th of 5804 (29%)
Male: 1132nd of 3077 (37%)
M 50-54: 152nd of 325 (46%)
In the last 7 miles I passed 190 and was passed by 39.
2015
Overall: 1803rd of 5464 (33%)
Male: 1151st of 2921 (39%)
M 55-59: 76th of 252 (30%)
In the last 7 miles I passed 151 and was passed by 72.
I was slightly slower than last year, but by virtue of moving up an age division I finished 76th instead of 152nd in my age division.
Overall I feel like I was roughly in the same shape as last year but I had run more hills so I didn’t cramp and recovered more quickly. I think I may have run a little too conservatively the first half, and when I realized I didn’t have a chance at a BQ (3:40), I didn’t go all out at the end. It’s all good.
I think my priorities for next year are 1) get more serious about my diet and weight loss, 2) increase my mileage slightly, and 3) do more speed work and longer tempo runs.
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Stay nourished and hydrated.
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Carbo load and hydrate as usual the week before.
Bagel, banana, salty pretzels 3 hours before race.
Energy bar and water just before race.
Lorna Doone cookies just before and halfway through.
2 Clif Bloks with 4+ oz water per aid station until mile 21 then switch to energy drink.
Eat bananas and oranges when available.
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I followed the fueling plan pretty closely. I never felt like I was out of gas and recovered pretty quickly after the finish.
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More details:
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Miles
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Plan
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Actual Splits/Comments
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1-7
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Downhill (7:15-8:15/mi)
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2014: 8:08, 8:29, 7:53, 7:56, 8:13, 7:50, 7:40. (avg. 8:01)
2015: 8:33, 8:41, 8:11, 8:16, 8:31, 7:42, 7:45. (avg. 8:14)
I hoped to be faster than last year but all but one of my mile splits were slower than last year. I felt I held marathon effort pretty consistently but I guess I was being more conservative than, or was not as well trained as, I thought.
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8
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Steep uphill - Veyo (9:45-10:45/mi)
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2014: 11:16
2015: 10:05
Once again, my bladder forced a pit stop part way up the hill, but I got up a little quick than last year.
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9-12
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Uphill to Dammeron Valley (9:00-10:00/mi)
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2014: 9:17, 9:11, 9:54, 9:28.
2015: 10:17, 9:27, 10:08, 9:11.
Similar to miles 1-7, I was a little slower than last year. Again, either I wasn’t in as good of shape as last year or I was just over-conservative in taking it a little easy through this section.
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13-14
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Slight downhill thru Dammeron Valley (8:30-9:00/mi)
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2014: 8:40, 8:47.
2015: 8:40, 8:49.
Nearly identical to last year, but continuing the pattern of slightly slower.
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15-16
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Big downhill – Snow Canyon (7:00-7:45/mi)
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2014: 7:46, 7:11
2015: 7:53, 7:25
This is still one of my favorite sections of the race. Once I hit the downhill my pace easily improved, but slightly slower than last year. Again, I leaned forward at the ankles and took the brakes off and passed tons of runners without feeling like I was expending any more effort. I flew past the spectators at Snow Canyon with a smile on my face slapping hands with many of them.
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17-20
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Rolling hills (8:15-9:45/mi)
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2014: 8:15, 8:29, 9:53, 9:00.
2015: 8:19, 8:14, 9:55, 9:34.
I remembered this year to expect these miles to be hard with some hills. Still slightly slower than last year. (quick Icy Hot stops)
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21
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Big downhill – Twist Hollow (7:45-8:45/mi)
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2014: 7:42.
2015: 7:57.
I was able to pick it up on the downhill, but again slightly slower than last year though my quads felt much better than last year at this point. I think my additional downhill training this year paid off.
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22-24
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Downhill (8:15-9:15/mi)
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2014: 9:11, 8:46, 8:09.
2015: 9:59, 9:46, 8:48.
I had realized well before this point that I had no chance at a BQ 3:40 and would easily break 4:00. It didn’t seem worth the pain to push to my limits to get a little faster somewhere in between. I chose to maintain my current cruising pace and enjoy the crowds to the finish.
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25-26.2
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Downhill – push, w/ crowd (8:45-9:30/mi)
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2014: 9:18, 9:29.
2015: 9:26, 9:10.
I pushed a little the last 1.2 and finished tired but not totally spent.
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Total
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3:40 to 4:00 (8:24-9:10/mi)
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2014: 3:47:47.
2014: 3:52:51.
I must admit I’m a little disappointed, but not too much. I had thought I was in a little better shape than last year, but I think I ran too conservatively in the first half to find out.
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| Saucony Fastwitch 6 Miles: 26.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 9:53/mi. Murdock/Lindon loop.
Met up with Rich, Bryan, Steve, and Conrad after the turn around. I saw them a little ahead going down the hill so I caught up and ran in with them, mostly chatting about the marathon last week.
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| Saucony Guide 7 Black 1 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 miles @ 9:41/mi. Neighborhood loop.
Up late. Slept in. Got in a few easy miles.
It's scary how fast I can get out of the habit of getting up early, especially with how dark the mornings are getting now. I need to get back into a routine before it starts getting cold, too.
Bball at noon.
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| Saucony Guide 7 Black 1 Miles: 3.00 |
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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 |
| Bball in AM in PG.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 4.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles @ 8:56/mi. Provo canyon with Kevin and Wayne.
Splits: 10:16, 9:27, 9:26, 9:28, 7:57, 8:05, 8:33, 8:19
Beautiful fall morning running with good friends. What a great start to the day.
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| Saucony Guide 7 Black 1 Miles: 8.10 |
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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 @ 9:38/mi. Murdock trail north solo.
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| Saucony Guide 7 Black 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:47/mi. Murdock trail north solo.
Slept in and didn't run until almost 7:30am. It was nice to not run in the dark.
I pushed mile 4 in 7:57.
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| Saucony Guide 7 Blue 2 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.10 | 0.00 | 3.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles @ 9:04/mi. Murdock/Lindon loop with Kevin.
First day this fall under 40°, and first day running in long pants. I used to wait for sub-30° for long pants, but I'm getting wimpy in my old age.
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| Saucony Guide 7 Blue 2 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:51/mi. Murdock trail north with Kevin, Wayne, and Larry.
It was great having the four of us out running together again. It's been a rare occrrence of late. Larry & Ozzie turned back after 2 miles. It was a chilly, beautiful autumn morning. The sunrise was beautiful and at one point both the eastern and western skies were lit with pinkish clouds.
Our splits got progressively faster until the last cool down mile:
13:26, 12:12, 9:48, 9:18, 8:54, 8:25, 7:56, 8:51
These were my splits. Kevin was faster on the fast mile. Wayne was just slightly slower. I'm just grateful that we old guys are still able to run miles together.
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| Saucony Guide 7 Black 1 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 miles at 9:22/mi. Murdock/Lindon loop
I guess Kevin and I are keeping up our recent pattern of running on days when the other isn't. I ran solo north on the Murdock trail. After my normal turn around I ran into Rich, Steve, and Bryan on the hill road and ran back in with them.
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| Saucony Guide 7 Blue 2 Miles: 5.40 |
| | Add Comment |
| | 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 @ 9:15/mi. Murdock trail north with Kevin.
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| Saucony Guide 7 Black 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 | 0.00 | 0.00 | 0.00 | 2.00 |
| Bball at noon.
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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 |
| Bball in PG
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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 @ 9:56/mi. Murdock trail north with Kevin and Larry & Jo.
I was feeling tired, but held out okay.
Splits: 14:03, 12:24, 9:16, 9:07, 9:06, 9:04, 9:03, 9:18, 9:15, 8:48, 8:57.
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| Saucony Guide 7 Black 1 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 64.10 | 0.00 | 35.20 | 0.00 | 0.00 | 99.30 |
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| Saucony Guide 7 Black 1 Miles: 47.60 | Saucony Fastwitch 6 Miles: 26.20 | Saucony Guide 7 Blue 2 Miles: 15.40 |
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