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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
1.500.003.000.000.004.50

My lungs didn't appreciate me running outdoors in the muck yesterday so I stuck to the treadmill today. I warmed up @ 8:00-8:30/mi for 1 mile then bumped it to a 7:30/mi pace for 1.5 miles. I dropped it to 7:42/mi for another 1.5 miles then dropped down to 8:00-8:30/mi for a half mile cooldown.

I don't like running on the treadmill anyway, but today seemed especially bad. I was bored, too warm, and wasn't feeling very good anyway. My kids have been sick and I may have picked up a little something...or maybe it's from running in the gunk on Monday. I don't think it's anything that a good outdoor run in clean fresh air wouldn't cure.

Comments
From Scott on Thu, Feb 01, 2007 at 12:10:29

I'm curious about how long you think a tempo run should be when training for a 10k. The program I've been following says that the runs should be 3-4 miles, run 15-20 seconds slower than your 10k pace. 4 miles seems a little short to me - at least I have a hard time believing that I could increase my pace and hold it for 2 miles longer than I've done in training runs. What have you typically done in the past?

From Paul T on Thu, Feb 01, 2007 at 12:40:42

The first thing you should realize, if you haven't already, is that I don't generally follow a structured training plan. I probably should, but I don't. With the progress you have been making, I should probably come to you for training advice.

I often piggy back on the training plans of my running buddies who have similar goals...I run what they run. Beyond that I play it by ear, taking runs a day at a time. I enjoy running with buddies or alone, pushing hard or enjoying the scenery. For me, running is a lifestyle, with performance goals tossed in to keep it interesting.

That said, it is my experience that I always seem to be able to run quite a bit faster farther on race day than I have in my training. Using 3-4 mile tempo runs 15-20 seconds slower than race pace to train for a 6.2 mile race seems reasonable to me. If you feel up to 5-6 mile tempo runs at race pace, go for it. I think come race day you'll find yourself running even faster.

Again, take my advice with a grain of salt. I'm sure there are other bloggers (like Sasha) with far more knowledge and experience than I.

From Paul T on Thu, Feb 01, 2007 at 12:44:40

The first thing you should realize, if you haven't already, is that I don't generally follow a structured training plan. I probably should, but I don't. With the progress you have been making, I should probably come to you for training advice.

I often piggy back on the training plans of my running buddies who have similar goals...I run what they run. Beyond that I play it by ear, taking runs a day at a time. I enjoy running with buddies or alone, pushing hard or enjoying the scenery. For me, running is a lifestyle, with performance goals tossed in to keep it interesting.

That said, it is my experience that I always seem to be able to run quite a bit faster farther on race day than I have in my training. Using 3-4 mile tempo runs 15-20 seconds slower than race pace to train for a 6.2 mile race seems reasonable to me. If you feel up to 5-6 mile tempo runs at race pace, go for it. I think come race day you'll find yourself running even faster.

Again, take my advice with a grain of salt. I'm sure there are other bloggers (like Sasha) with far more knowledge and experience than I.

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