Every Race is an Adventure!

Week starting Feb 22, 2015

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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.

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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

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
20.80	4.60	6.00	0.00	4.00	35.40

Saucony Guide 7 Blue 1 Miles: 12.00	Saucony Guide 7 Blue 2 Miles: 23.40

Mon, Feb 23, 2015

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 @ 10:02/mi. Murdock trail north solo.

My right hip and right IT band felt a little stiff and sore in the cold this morning.

Saucony Guide 7 Blue 1 Miles: 6.00

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Tue, Feb 24, 2015

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	0.00	3.00	0.00	0.00	6.00

6 miles @ 9:08/mi. Murdock trail north with Kevin.

It was as cold as yesterday, but my average pace was about a minute per mile faster. Contributing factors: Kevin, no hip or IT band pain. I hope the pain yesterday was just an aberration. I took some pain reliever mid-day and again before bed last night, and did some rolling and stretching and felt much better this morning. I'll have to step up the rolling and stretching, I've been slacking.

Saucony Guide 7 Blue 2 Miles: 6.00

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Wed, Feb 25, 2015

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	2.00	0.00	4.00	6.00

6 miles @ 9:37/mi. Dry Canyon trailhead, Murdock trail north, solo.

2 miles - 11:10, 13:01 Up Main, 1600 N, to Dry Canyon trailhead.
1 mile - 7:46 Down Dry Canyon Rd.
0.5 mile - 7:29/mi. Down 1600 N.
1 mile - 9:21 Murdock north
1 mile - 9:02 Murdock south
0.5 mile - 7:16/mi Down Main St. to home.

It was a good run. The pains from Monday did not return. I felt strong. I never really pushed hard, just at cruising speed.

Saucony Guide 7 Blue 1 Miles: 6.00

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Thu, Feb 26, 2015

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 miles @ 9:32/mi. Murdock trail north with Kevin.

Easy day easy.

Saucony Guide 7 Blue 2 Miles: 6.20

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Sat, Feb 28, 2015

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.60	4.60	1.00	0.00	0.00	11.20

11.2 miles @ 8:59/mi. Provo Canyon with Kevin.

It was around 30° at 6:30am when we started at Timpanogos Park, but with the strong, cold headwind it felt more like low 20's. At one point my hat blew off and I had to chase it as it blew back down the trail.

Of course, typically when you turn around and start running the direction that strong headwind becomes a strong tailwind, and doesn't feel nearly as cold. Fortunately, that was true today.

We mostly moderate pace up (Kevin chased a runner up South Fork for a bit and pulled ahead of me). Coming back down we raised our effort levels and pushed the pace harder.

Up, headwind: 9:58, 9:44, 9:50, 9:32, 9:46, 0.6 @ 10:23/mi
Down, tailwind: 7:37, 8:30, 8:06, 0.6 @ 8:14/mi, 8:12, 8:09/mi

Given the dark, cold, and wind I feel pretty good about this run. I felt some pain in my left Achilles and right IT band for a while after the run, but after some stretching...and especially after warming up...I felt much better.

Saucony Guide 7 Blue 2 Miles: 11.20

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
20.80	4.60	6.00	0.00	4.00	35.40

Saucony Guide 7 Blue 1 Miles: 12.00	Saucony Guide 7 Blue 2 Miles: 23.40

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