Every Race is an Adventure!

Week starting May 06, 2012

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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
14.400.0013.300.000.0027.70
Saucony Guide 3 Miles: 7.40Mizuno Wave Rider 14 Miles: 10.30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.003.000.000.003.00

I ran 3 miles @ 9:54/mi this morning on the neighborhood 5K course (mostly). Our annual neighborhood 5K is in a couple of weeks. In past years I've tried to give the young bucks (and does) a challenge, but one or two of them always seem to beat me. I've run it in sub-20:00 before, but this year it will be closer to 30 minutes. I'm okay with that. While I enjoy competition, my ultimate goal on race day is always to pull out my body what it's capable of giving me. Whether it's a 20 minute 5K or a 30 minute 5K, the challenge and adventure is the same.

My mile splits today were 10:18, 9:54, and 9:27. I maintained a moderate effort throughout. The splits reveal where the hills were.

Later walked 3.1 miles @ 16:32/mi with Karen. 

Saucony Guide 3 Miles: 3.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

4 @ 10:44/mi with Larry and Wayne.

Mizuno Wave Rider 14 Miles: 4.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.400.003.000.000.004.40

I ran the same 3 miles as Tues, again pushing the effort moderately. My avg. pace two days ago was 9:54/mi, today's was 8:58/mi. I felt like it was roughly the same effort. I can't explain the nearly 1 minute per mile faster pace, but I'll take it. I've been trying to  be careful not to do too much too soon as I get back to running. Maybe it's muscle memory. Maybe my body's beginning to remember how it feels to run fast and efficiently. I'm definitely not at 100% yet, but I'm beginning to feel stronger. It feels good.

Saucony Guide 3 Miles: 4.40
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.002.300.000.006.30

2.3 miles @ 9:12/mi with Wayne. Met Larry. 4 more miles @ 10:54/mi.

Mizuno Wave Rider 14 Miles: 6.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Walked 3 miles with Karen.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.005.000.000.0010.00

Provo Canyon trail. 3 miles with Larry (11:21, 11:20, 12:03). 2 miles with Wayne and Colby (9:40, 9:26). 5 miles back down with Wayne (9:12, 8:52, 8:59, 8:43, 8:34).

Avg. pace up 10:45/mi, down 8:52/mi, total 9:49/mi. 

This was my first run up the canyon this year. I really enjoyed it. It was also my first double digit run since I started my recovery. I felt good at the end. I am encouraged. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.400.0013.300.000.0027.70
Saucony Guide 3 Miles: 7.40Mizuno Wave Rider 14 Miles: 10.30
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