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Week starting May 22, 2011

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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
9.553.5018.500.004.5036.05
Saucony Guide 3 Miles: 18.65Saucony Guide TR 2 Miles: 5.40Mizuno Wave Rider 13 Miles: 12.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.753.500.000.000.006.25

I went to the track alone this morning. I did 3x1 mile repeats again with an 800m interval at the end. My mile times were 7:31, 7:37, 7:32 with 3:38 for the 800m. If I split these into 7x800m intervals, it averages to about 3:45 per 800m. Using the Yasso 800 guidelines, this would indicate about a 3:45 marathon (about 9:00/mi). I ran 16 miles Saturday averaging about 8:57/mi for a training run, so a 3:45 marathon is probably a pretty good estimate of where I am right now. I'll take it for now. That may be my target for the Utah Valley Marathon next month, but I hope to be close to 3:30 (or faster?) by St. George in October.

Saucony Guide 3 Miles: 6.25
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.400.000.000.002.006.40

2000 N hill route with Kevin. Neither of us felt fast today, but we endured with a 9:05/mi average overall.

Saucony Guide 3 Miles: 6.40
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.000.000.006.00

Wil's Canyon Stop route with Kevin. We pushed the effort throughout this run and averaged 8:20/mi overall, which is good for us at this point. We dropped to 7:30/mi for the 1/2 mile from 800 E to 400 E on 1200 N.

Saucony Guide 3 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.400.000.500.002.505.40

Water tank hills solo on a warmer but overcast and very windy day. My legs felt very heavy this morning. I still managed a not fast but respectable 17:47 time up the hills. A lone biker started up the first steep hill just ahead of me. He's part of a group of bikers we regularly see in the morning. I managed to pass him and get well ahead by the top of the hill. He must have went back down or waited for his buddies because by the time I got to hill 5 I heard them talking coming up behind me. I made it to the top of hill 5 and turned back down just before they caught me.

The Fast Half Mile that is part of this run near the end was not so fast today...8:28/mi. That's slower than our average pace for the entire 6 mile run yesterday. I worked pretty hard today, it just wasn't fast. It's all good.

Saucony Guide TR 2 Miles: 5.40
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0012.000.000.0012.00

I had to get back to help clean the church at 8:00am so Kevin and I started at the mouth of the canyon at about 5:45am and maintained a pretty steady pace throughout the 12 miles.

The splits up were: 8:42, 8:50, 9:06, 9:10, 8:48, 8:52

The splits down were: 8:22, 8:24, 8:03, 7:55, 8:08, 7:44

Average pace: 8:30/mi 

Mizuno Wave Rider 13 Miles: 12.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.553.5018.500.004.5036.05
Saucony Guide 3 Miles: 18.65Saucony Guide TR 2 Miles: 5.40Mizuno Wave Rider 13 Miles: 12.00
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