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Week starting May 27, 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
23.002.004.600.003.0032.60
Mizuno Wave Rider 14 Miles: 20.60Saucony Guide 3 Miles: 6.00Saucony Guide TR 2 Miles: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.002.004.600.000.006.60

Karen took the girls shopping in the evening so I headed up the canyon for a run.

There were a lot of people on the trail...skate boarders, bikers (quite a few families biking together), walkers, and some runners. The weather was ideal. The parks were full of people eating, playing, visiting, and just enjoying a beautiful day.

I felt pretty good so I push the pace a little (for me). Saturday I averaged 10:00 pace going up the canyon. Today I averaged 9:18/mi, though it was only for 3.36 miles instead of 6. I ran from the mouth of the canyon to the second fountain at Nunn's Park.

There was a "Your Speed" sign at the entrance to the park to remind people to slow down to 15 mph. When I was ready to start my return trip back down the canyon, I waited until nobody else was around the sign and took off as fast as I could to see if the sign would register my speed. I managed to get it to read 10mph.

Of course that pace didn't last very long, but I did hold a pretty good pace going down. For the two miles between Nunn's and Mt. Timpanogos Park I pushed hard and my mile splits were 7:52 and 7:54. That's much faster than what I've done previously this year. As I ran along I pretended all the people on the trail and in the parks actually noticed me and cared how well I was doing. I tried to hold my form and look good for my pretended audience.

After a stop at the Mt. Timpanogos Park fountain, I "coasted" in the last mile or so at 8:38/mi. My average pace for the 6.6 mile run was 8:44/mi. I think this was my best run since I began my recovery this year. I really enjoyed it.

My son Andrew called as I was walking to my car to say the chicken was ready to come off the grill. I took a quick shower when I got home and enjoyed a great dinner on the deck with my family. 

Mizuno Wave Rider 14 Miles: 6.60
Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

It was tough running this morning after running hard last night. I managed to get in 6 miles @ 11:16 mi. The first mile was rough at 12:00/mi but I managed to gradually speed up until the last mile at 10:49/mi.

Saucony Guide 3 Miles: 6.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.003.006.00

I got out a little early so I got in about 3/4 of a mile before I went to meet up with anyone else getting out this morning...which was nobody again. I planned for this to be my last hard run before the marathon a week from Saturday, and my downhillers definitely need more work, so I decided to do the hills anyway.

It was an effort all the way up. I felt like I was slower than last week but got up the hills 5 seconds faster (19:33). My legs were so dead I didn't even try to push the last fast half mile back home like I normally do.

Overall, 6 miles @ 11:18/mi. (13:48/mi up the hills). 

Saucony Guide TR 2 Miles: 6.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Solo again this morning. I meandered a flat course around north Orem for 6 miles @ 10:10/mi.

Mizuno Wave Rider 14 Miles: 6.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

8 miles @ 9:45/mi.

Wayne and I ran some easy miles up Provo Canyon. Wayne threw in a couple of faster miles on the way down, but I just coasted. 

Mizuno Wave Rider 14 Miles: 8.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
23.002.004.600.003.0032.60
Mizuno Wave Rider 14 Miles: 20.60Saucony Guide 3 Miles: 6.00Saucony Guide TR 2 Miles: 6.00
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