| 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 | | 28.60 | 3.00 | 24.40 | 0.00 | 0.00 | 56.00 |
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| Mizuno Wave Rider 15 Miles: 56.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.10 | 0.00 | 0.00 | 4.10 |
| 4.1 miles @ 8:42/mi |
| Mizuno Wave Rider 15 Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Solo run up Provo Canyon, 10 miles @ 9:26 mi
9:50/mi up, 8:58/mi down, last mile 8:52
Effort level: medium+
Right buttock pain level: 3-4
Right outer hip pain level: 3 Even though I ran later than normal, it was still a little breezy and chilly with a headwind on the way up. With sunny blue skies, a tailwind, and yellow leaves on the tree and underfoot, the run back down was beautiful. I was only planning on 8 miles but got distracted and was at about 4.6 miles before I realized I should have turned around at 4. I figured if I was going to run 9.2 I might as well run 10 so I went on and turned around at 5.
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| Mizuno Wave Rider 15 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:10/mi.
Fastest: 8:36 (downhill, tailwind)
Slowest: 10:01 (uphill, headwind) Effort level: medium+-medium++
Right buttock pain level: 2-3
Right outer hip pain level: 2
Right IT band: 1-2 |
| Mizuno Wave Rider 15 Miles: 5.00 |
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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 @ 9:00/mi. Out: 9:30/mi Back: 8:30/mi
Effort level: medium+-medium++ Right buttock pain level: 1-2 Right outer hip pain level: 1 Right IT band: 2
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| Mizuno Wave Rider 15 Miles: 5.00 |
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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 solo @ 9:28/mi. I didn't look at my watch until the end of the run. I was hoping for closer to 9:00/mi pace but the temperature was in the teens so I'm okay with 9:28/mi. Effort level: med Right buttock pain level: 1-2 Right outer hip pain level: 1-2
Right IT band: 0 |
| Mizuno Wave Rider 15 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 1.00 | 2.50 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:31/mi with Larry, Wayne, and Kevin. The first 1.5 miles were at 11:00+ pace. One mile on the way back was at 7:53/mi. Two miles were at 8:41 and 8:53. Wayne and Kevin really worked me on the way back, but it felt pretty good. My pain levels were all at 2 or below. We'll see if that remains true through today and tomorrow. |
| Mizuno Wave Rider 15 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles @ 9:27/mi |
| Mizuno Wave Rider 15 Miles: 5.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:33/mi I was planning on 10 miles but my right knee started hurting such that I felt it was prudent to walk the last two miles home. It was a nice run, and a nice walk. There were quite a few people out on the new canal trail burning calories in preparation for Thanksgiving dinner. |
| Mizuno Wave Rider 15 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 2.80 | 0.00 | 0.00 | 4.80 |
| Solo run, variation on the neighborhood 5K route. 4.8 miles @ 9:13/mi The first 2.8 miles were @ 8:52/mi then I backed off for the last 2 miles. The knee pain from my Thanksgiving run did not return...thankfully. |
| Mizuno Wave Rider 15 Miles: 4.80 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 2.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:47/mi - 9:08 9:04 8:48 8:24 8:33 (some uphill out, some downhill back) Mild morning. I started solo, Kevin caught me after 1/2 mile or so. He had to be back at 6:30am and I wanted to run 5 miles so we ran what was a fast pace for me these days. My chronic pain levels never got above a 1-2 level, mostly 1. Quite encouraging. |
| Mizuno Wave Rider 15 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 28.60 | 3.00 | 24.40 | 0.00 | 0.00 | 56.00 |
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| Mizuno Wave Rider 15 Miles: 56.00 |
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