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Week starting Apr 26, 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
28.652.000.002.753.0036.40
Saucony Guide 7 Blue 2 Miles: 10.10Saucony Guide 7 Blue 1 Miles: 26.30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.250.000.000.753.006.00

6 miles @ 10:04/mi.  2000 N hill to Dry Canyon and Murdock trail north solo.

Beautiful morning. Took it easy up and down the hills. I felt strong, but not fast. As I was running on the canal trail near the end of the run, I was feeling slow, running 9:30+ pace. The neighborhood 5K is coming up in about a month. I've been meaning to add some speed work in recent weeks, but with losing a couple of weeks to illness and injury I haven't. So, with a little over a mile to go I threw in a 1/4 mile fartlek sprint hoping for around 7:30 pace...it was 6:55. Encourage, after a 0.3-ish recovery I pushed for another 1/4 mile hoping to break 7:00/mi again...it was 6:30/mi. After another 0.3 recovery I sprinted the last 1/4 mile of my run...6:31/mi. I was thrilled to know that my legs could move that fast, even if only for 1/4 mile...and it actually felt pretty good. I'm very encouraged.

Saucony Guide 7 Blue 2 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.300.000.002.000.006.30

6.3 miles @ 10:41  Speed work at THS with Kevin, Lyle, Larry and Jo.

It was great getting 5 of us out for a run. The track is nice because we all run different paces but can still interact.

I ran 4 x 800s today in 3:30, 3:27, 3:29, 3:32, so roughly 7:00 pace. I just need to build up to be able to do 10 x 800 at that pace.

Saucony Guide 7 Blue 1 Miles: 6.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:33/mi.  Murdock trail north.

Saucony Guide 7 Blue 1 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.100.000.000.000.004.10

4.1 miles @ 9:39/mi.  Wandered the neighborhood.

Saucony Guide 7 Blue 2 Miles: 4.10
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.002.000.000.000.0014.00

14 miles @ 9:00/mi.  Home to Bridal Veil and back solo.

What an enjoyable run. I had to start at 5:30am because of an 8:30am commitment, but it was already mid-50's and starting to get light. I just ran cruising pace most of the run and enjoyed the beautiful world around me. I still managed to average about 9:30 pace up and about 8:30 back home.

I pushed a bit the 2 miles between Nunns and Timpanogos park. I knew it would make the last 4 miles harder, and it did, but I see it as just making the training that much more effective.

Up: 10:01, 9:15, 8:45, 9:30, 9:23, 10:20, 9:30
Back: 8:16, 7:16, 7:55, 8:35, 10:13, 9:17, 9:03, 8:04

The 7:16 and 7:55 were the 2 miles from Nunns to Timpanogos.
The 10:13 was the hill up from Wil's and the subsequent uphill back to the trail.
The final 8:04 included 0.5 @ 7:29/mi down 1600 N from 400 E to Main (Fast Half Mile).

I passed Scott Nelson coming up 1600 N as I went down. He's a local elite runner who is almost exactly my age so he is always in my age division and he beats me in any race we are both in. We are friendly and say hello when we see each other out running, but not much more. Today he asked something like "Almost done?" as we passed. I said, "Yes...14". He then said something like "You're looking good". It was a bit out of character from what I'm used to and surprised me. It was kind of him...and kind of made my day. The guy I dream of beating someday complimented my running! I'm just glad he saw me when I was running 7:30 pace and not 10:13.

I felt no pain during or after the run and recovered quickly. It's very encouraging.

Saucony Guide 7 Blue 1 Miles: 14.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
28.652.000.002.753.0036.40
Saucony Guide 7 Blue 2 Miles: 10.10Saucony Guide 7 Blue 1 Miles: 26.30
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