Every Race is an Adventure!

Week starting May 19, 2013

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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
12.60	1.00	17.50	0.00	6.00	37.10

Altra Instinct 1.5 Miles: 10.20	Mizuno Wave Rider 15 Miles: 21.50	Saucony Guide TR 2 Miles: 5.40

Mon, May 20, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.20	0.00	2.00	0.00	0.00	6.20

6.2 miles @ 9:19/mi - Solo. Longest run to date in zero-drop Altras. Felt good.

Altra Instinct 1.5 Miles: 6.20

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Tue, May 21, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	0.00	0.00	0.00	3.00	6.00

6 miles @ 9:34/mi - Solo. First time up long, steep 2000 N hill this year.

Mizuno Wave Rider 15 Miles: 6.00

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Wed, May 22, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.40	0.00	0.00	0.00	3.00	5.40

5.4 miles @ 10:35/mi - Solo. First time to top of water tank hills this year.

Saucony Guide TR 2 Miles: 5.40

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Thu, May 23, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
1.00	0.00	4.50	0.00	0.00	5.50

5.5 miles @ 8:45/mi - Cascade route with Kevin.

Mizuno Wave Rider 15 Miles: 5.50

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Fri, May 24, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.00	1.00	1.00	0.00	0.00	4.00

4 miles @ 8:58/mi - Solo. THS track. Altras.

I ran easy over to the THS track @ 9:30/mi, picked up the pace to 8:30/mi for a mile, then did a 1 mile tempo run in 7:50. On the way home I felt a hot spot (wore some old socks today) so I took off my shoes and ran barefoot part of the way.

Altra Instinct 1.5 Miles: 4.00

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Sat, May 25, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	10.00	0.00	0.00	10.00

10 miles @ 9:13/mi - Home to Provo Canyon with Kevin.

Over 1 min/mile faster pace than last week's 18 mile run...but 8 miles shorter. I guess it's time to start tapering for the Utah Valley marathon in two weeks. I wish I was starting from a higher average weekly mileage position, but I'm content.

It was feeling warm at the end of the run. I haven't done much running in the heat this spring. I hope marathon day is on the cooler side.

This will be my 6th Utah Valley marathon. I've run every year since it started. My times have been:
2012 4:57:39 Recovering from Dec surgery.
2011 4:03:48 Not enough long runs.
2010 4:28:59 One week after Squaw Peak 50
2009 3:50:00 Intentionally slower training run before WBR
2008 3:30:00 2nd in age group, 16th overall

It's time to reverse this trend. My goal for this year is 4:30 and no injuries. I've run 18 miles at that pace. It will be another fun (and likely tiring and painful) adventure to once again find out what's inside me and get it all out on race day.

Mizuno Wave Rider 15 Miles: 10.00

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.60	1.00	17.50	0.00	6.00	37.10

Altra Instinct 1.5 Miles: 10.20	Mizuno Wave Rider 15 Miles: 21.50	Saucony Guide TR 2 Miles: 5.40

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