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Week starting Mar 01, 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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.904.500.000.000.0031.40
Saucony Guide 7 Blue 1 Miles: 12.20Saucony Guide 7 Blue 2 Miles: 19.20
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 10:18/mi.  Murdock trail north solo.

Dark, light rain, mid-30's. Some right hip pain like last Monday. Maybe related to Saturday runs.

Saucony Guide 7 Blue 1 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

6.1 miles @ 9:47/mi.  Murdock trail north with Kevin.

Low 20's, light covering of snow. Just enough to hide the slippery spots. I slipped a couple of times. Kevin had a major slip. He was spared an epic fall by his graceful ballerina moves.

Saucony Guide 7 Blue 2 Miles: 6.10
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.702.500.000.000.006.20

6.2 miles @ 9:02/mi.  Murdock trail with Kevin (part of the time).

Saucony Guide 7 Blue 1 Miles: 6.20
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.102.000.000.000.0013.10

13.1 miles @ 8:45/mi.  Provo Canyon down from Trefoil with Kevin and Wayne.

We watched the thermometer on Kevin's car drop from 35° to 22° as we drove up South Fork Canyon. It felt pretty cold as we started down.

8:42, 8:35, 8:37, 8:25, 9:02, 9:00, 8:16:
We ran a moderately easy pace down South Fork and down Provo Canyon to Nunns Park.

7:26, 8:06:
Kevin and I pushed the two miles from Nunns to Timpanogos Park. I started at 6:54 pace after 0.3, but that was too aggressive and I faded. Kevin finished about 45 secs ahead of me at the fountain.

8:41: Timpanogos to Wil's.

10:03: Hill up from Wil's.

9:30, 9:25: Just hanging on the last two miles home on the Murdock trail.

I feel good about running a 1:54:31 half marathon at mostly easy pace on a cold, early March morning. My goal was just to maintain during the winter, but I think I've actually improved a bit...due in part maybe to the relatively mild winter. Knock on wood...I feel like I've got a strong base built as spring approaches.

Saucony Guide 7 Blue 2 Miles: 13.10
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.904.500.000.000.0031.40
Saucony Guide 7 Blue 1 Miles: 12.20Saucony Guide 7 Blue 2 Miles: 19.20
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