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Week starting Mar 30, 2014

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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
16.203.0014.600.000.0033.80
Mizuno Wave Rider 15 Miles: 9.00Saucony Guide 6 Miles: 24.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

3 miles @ 9:28/mi

Mizuno Wave Rider 15 Miles: 3.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:37/mi

Saucony Guide 6 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.003.000.000.003.00

3 miles @ 9:12/mi

Mizuno Wave Rider 15 Miles: 3.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.004.600.000.004.60

4.6 miles @ 9:13/mi

Saucony Guide 6 Miles: 4.60
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.003.000.000.000.003.00

3 miles @ 8:28/mi

Mizuno Wave Rider 15 Miles: 3.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.007.000.000.0014.20

14.2 miles @ 9:07/mi

Two weeks ago was 13.1 @ 9:30/mi. Last week was 14 @ 9:50/mi. I felt much better this week. I even ran miles 9 and 10 (Nunn's to Timpanogos Park) in 7:53 and 7:52, and the last 3/4 miles @ 7:56/mi. Sure, there was some downgrade in those miles, but I still feel like two sub-8:00 miles that far into a long run, and finishing strong, is a pretty big step forward for me.

I finished UVM in June last year in 4:59:59, then St. George in 4:10. My goal for UVM this year is at least 1 hour faster than last year (3:59:59 or faster). That means I need to hold today's pace for an additional 12 miles.

I still have a ways to go, but I've still got 2 months of training left. Two months ago I was running 6 @ 10:00. I've more than doubled the distance and dropped the pace about a minute per mile. If I do that again in the next 2 months, I should be able to run 28.4 miles @ about 8:00/mi, or around a 3:30 marathon, right? (just kidding) I know my improvement rate will slow as I get in better shape. My "stars aligned" goal for UVM is closer to 3:45 (26.2 @ 8:35/mi), although I haven't ruled out a "stars aligned" St. George goal of 3:40 (Boston qualifying time). (Hey, a guy has to have a dream, right?)

Saucony Guide 6 Miles: 14.20
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.203.0014.600.000.0033.80
Mizuno Wave Rider 15 Miles: 9.00Saucony Guide 6 Miles: 24.80
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