Every Race is an Adventure!

Week starting May 28, 2006

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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
10.507.2016.000.006.1039.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.003.000.002.508.00

I ran the extended Tuesday morning run. First 2.25 miles alone at 7:26/mi. Joined Kevin and Larry for normal run at a moderate pace. Overall average pace 8:33/mi. Last mile at 7:30/mi.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.002.502.500.003.0010.00

This morning I ran the normal Wednesday hills with Kevin and Larry. It was a beautiful morning and I enjoyed the conversation. Kevin and I did charge hill 3 pretty hard, but overall it was just a moderate effort.

At lunch time, I ran the 5 mile Lake View course with Tom, Cory, and Nathan. We averaged about 8:00/mi going out and 7:20/mi coming back, for an average of 7:40/mi.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.004.701.500.000.606.80

Just Kevin and I got out this morning. We intended to do the extended Thursday morning run, but part way into the run I was feeling really tired so we decided to cut out the big hill at the end and extended the distance a little. Kevin went a mile or two farther, but my legs told me to cut off early.

My total run:

6.8 mi @ 7:39/mi

Breakdown:

1.6 mi @ 7:26/mi

0.6 mi @ 6:44/mi

1.9 mi @ 7:06/mi

0.4 mi @ 9:57/mi (uphill)

1.0 mi @ 8:17/mi

0.2 mi @ 9:11/mi (uphill)

0.5 mi @ 8:24/mi

0.6 mi @ 7:06/mi (downhill)

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.009.000.000.0015.00

I ran from home to Bridal Veil Falls and back with Kevin and Wayne. Larry and Kurt were also there for the first part of the run back Larry had time constraints so they turned back early.

Interestingly enough, like last Saturday we ran 15 miles, and exactly like last Saturday I averaged 8:20/mi. A key difference was that last week's run was mostly all downhill, while today's run, being up and back, had plenty of uphill to balance the downhill.

We ran the first 4.5 miles at an easy 8:50/mi pace, and then pushed the last 3 miles up at 8:10/mi.

On the way back, we ran the first 1.7 miles at an easy 8:19/mi, pushed the next 1.7 miles at 7:40/mi, and then pushed the last 0.9 miles to the mouth at 7:27/mi. I ran the hill up from the mouth to the Cascade golf course at 9:04/mi, and then managed to average 7:51/mi the last 2.75 miles home. I feel good about this, except that the last 3 miles Kevin and Wayne gradually pulled away. Kevin finished well over 2 minutes ahead of me. I feel like I had a good run, but they had a great run.

I'm glad we left at 5am today (due to Larry's schedule). The weather was perfect and the morning was beautiful. A later start and I think it would have been too warm.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.507.2016.000.006.1039.80
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