Every Race is an Adventure!

Week starting Apr 27, 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

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
15.20	3.00	16.10	2.00	0.00	36.30

Altra Instinct 1.5 Miles: 7.80	Saucony Guide 6 Miles: 28.50

Mon, Apr 28, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
1.80	0.00	1.00	2.00	0.00	4.80

4x800 - 3:52, 3:53, 3:52, 3:56 (7:40/mi, 7:47/mi, 7:44/mi, 7:50/mi)
1 mile - 8:29

I've done some uptempo miles, but I decided to try my first "speed work" today. My goal is 3:59:59 or better at the Utah Valley marathon in June. If I understand Yasso 800's correctly, if you can run 8x800m repeats at x:xx (mm:ss) you should be able to run a marathon at x:xx (hh:mm). That means I need to get where I can run 8x800 at 3:59 or faster.

Today I started with try trying to 4x800 at that pace. Since I ran a 1:59 half marathon in my training a couple of weeks ago, I figured it should be possible. My splits ranged from 3:52 to 3:56. I'll take it.

I think pushed a mile trying to stay under 9:00 pace. I ran it in 8:29. Encouraging.

I'm feeling strong and healthy...knock on wood.

Altra Instinct 1.5 Miles: 4.80

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Tue, Apr 29, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	6.10	0.00	0.00	6.10

6.1 @ 9:08/mi

Saucony Guide 6 Miles: 6.10

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Thu, May 01, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.40	0.00	6.00	0.00	0.00	6.40

6.4 @ 8:52/mi

Kevin and I saw Lyle and ran with him a bit trying to convince him to do Ragnar again this year, then we headed up to our normal route on the canal trail north.

Saucony Guide 6 Miles: 6.40

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Fri, May 02, 2014

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

3 miles @ 7:59/mi

I did 4x800 Yasso 800's on Monday at my goal of 3:59 or better. I think I'll count today as 6x800 at 3:59 or better...I just did them without the rest in between. That's better, right?

Altra Instinct 1.5 Miles: 3.00

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Sat, May 03, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
13.00	0.00	3.00	0.00	0.00	16.00

16 miles @ 9:42/mi

My goal was just LSD (Long Slow Distance) today. My schedule had me doing 16 miles today. Kevin was out of town. Wayne had to be done by 8am so he ran with me until he had to turn back.

We started out very easy, due to it being a long run and also because Wayne had some leg pain during the week and wasn't sure how it would feel.

Mile splits were:
11:11 - uphill
10:06, 9:49, 9:51, 9:38 - with Wayne
9:45, 9:39 - first miles after Wayne turned back
9:08, 9:10 - mile before and mile after turn around
9:34, 9:40, 9:41, 9:32, 9:52, 9:47 - hangin' on, not feeling too bad
8:58 - downhill, home stretch

The weather was cool and beautiful. I saw lots of others on the trail. I felt pretty good at the end and recovered rather quickly. I started getting a little warm at the end. At mile 12.5 I really wanted a drink. I was happy to discover the fountain was turned on. The water was cool and clear and delicious.

Saucony Guide 6 Miles: 16.00

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
15.20	3.00	16.10	2.00	0.00	36.30

Altra Instinct 1.5 Miles: 7.80	Saucony Guide 6 Miles: 28.50

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