| 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. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.40 | 0.00 | 13.30 | 0.00 | 0.00 | 27.70 |
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| Saucony Guide 3 Miles: 7.40 | Mizuno Wave Rider 14 Miles: 10.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
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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.
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| Saucony Guide 3 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 @ 10:44/mi with Larry and Wayne. |
| Mizuno Wave Rider 14 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.40 | 0.00 | 3.00 | 0.00 | 0.00 | 4.40 |
| 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 Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.30 | 0.00 | 0.00 | 6.30 |
| 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 Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 3 miles with Karen. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 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. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.40 | 0.00 | 13.30 | 0.00 | 0.00 | 27.70 |
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| Saucony Guide 3 Miles: 7.40 | Mizuno Wave Rider 14 Miles: 10.30 |
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