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December 25, 2024

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Altra Instinct 1.5 Lifetime Miles: 83.50
Altra Lone Peak 1.5 Lifetime Miles: 21.80
Saucony Guide 7 Blue 2 Lifetime Miles: 376.95
Saucony Fastwitch 6 Lifetime Miles: 200.05
Saucony Guide 7 Black 1 Lifetime Miles: 271.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.005.500.000.0011.70

I did a solo run through Orem this morning. The temperature was in the high 30's. Instead of feeling cold this morning, I felt a little invigorated. I only averaged a 9:00/mi pace on Monday and 9:30/mi on Tuesday, both easy days. This morning I pushed a little and averaged 7:50/mi, 6.5 miles in 50:59. My mile splits were 8:23, 7:47, 7:45, 7:47, 7:36, 7:51, 3:47 for 0.5 (7:34/mi).

I did a little reading on Tinman tempo runs (http://www.therunzone.com/BasicTerms.html) and the formulas are (using a 20 minute 5K, 6:15/mi, as my 5K pace):

long tempo run (60-80 minutes) = 5K pace / .87 = 7:11/mi

medium tempo run (40-60 minutes) = 5K pace / .90 = 6:57/mi

short tempo run (20-40 minutes) = 5K pace / .93 = 6:43/mi

So to make things easier for me to remember, I'll say my target long, medium, and short Tinman tempo paces are 7:15, 7:00, and 6:45.

Today's run was roughly 51 minutes, so to be a Tinman tempo run my pace should have been 7:00/mi instead of 7:50/mi. If I take out the first warmup mile, my time drops to 42:36 and my pace drops to 7:45, but that doesn't help all that much. The good news is I've been trying to ease back into my training after the marathon, so I wasn't pushing all that hard this morning. Maybe next week I'll give it a little more effort so I can get a feel for what "Tinman tempo" effort feels like.

At noon, I had a nice surprise and was able to run with Darin Cable, Bill Rieske, and Will Peterson (although Will only went a couple of miles with us). None of us was in any big hurry and it was great talking with them. We ran the 5.2 miles of the Lake View run in 42:40 (8:12/mi).

Comments
From Tom on Wed, Oct 24, 2007 at 11:26:48

I wish the Tinman dude would get his book out the door. I've read all the articles on the website but I feel like I'm not quite getting the whole picture.

From Tom on Wed, Oct 24, 2007 at 11:29:00

BTW Paul I saw some mysterious blog comments being posted to a couple running slackers blogs(OK so one of them had a broken leg so I guess he wasn't slacking most of the time), that were from their blogs themselves. You have any ideas what that was all about? :)

From Paul T on Wed, Oct 24, 2007 at 11:39:47

Blog comments from the blogs themselves? To quote Sgt. Schultz from Hogan's Heroes: "I know nothing."

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