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Week starting Jul 02, 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
18.254.255.750.005.5033.75
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Due to the holiday weekend, I ended up running alone this morning. I ran the normal Monday morning course. Due to how slowly I ran, I classified the miles as easy miles, but they didn't feel all that easy. My legs aren't sore at all, but they still feel a little tired.

I ran 6 miles. The mile splits were 8:58, 8:24, 8:03, 8:21, 8:33, and 8:03. I ran pretty steady; the slower miles had some uphill and the faster miles some downhill. My overall average pace was 8:25/mi.

I plan to skip running tomorrow (4th of July) and play basketball again with my old bball buddies and my two sons Andrew and Adam.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.250.005.000.003.0010.25

Once again I ran alone this morning. It will be nice when everyone gets back to a regular schedule. I ran the normal Wednesday morning hill run.

I warmed up running to the hills. I ran the ascent pretty strong but did not push real hard. I took the descent easy watching my footing to avoid another ankle turn. I picked up the pace some when I reached the bottom and then more when I started the gradual downhill at 400 E. I still had to watch my footing as 1600 N is torn up for construction. Running near a 7:00/mi pace at the end felt good. I'm finally getting a little spring back in my legs after the WBR and the hard long run on Saturday.

I averaged 9:06/mi to the hills, 11:06/mi up the hills, 9:05/mi down the hills, 7:52/mi for the 1/2 mile from 800 E to 400 E, and 7:02/mi the last 0.6 miles home.

At lunch time I ran the Lake View run with Tom. Cory joined us for the return trip. It was about 80 degrees. We went out at a little over an 8 minute pace per mile and came back at a sub-8 minute pace per mile.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.002.505.50

It was nice to not run alone this morning. I ran the normal Thursday morning run with Kurt, Kent, and Larry. It was overcast and a little humid.

I averaged about 8:33/mi for the entire run. I pushed the big hill on 2000 N enough (about 9:38/mi) to close a little on Kurt but I couldn't catch him. I averaged 7:34/mi for the first mile back down then pushed to 6:52/mi for the last 1/3 of a mile.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.004.250.750.000.0012.00

Kurt, Kevin, and I ran from home up Provo Canyon and back. We ran most of it between 8:30/mi and 8:45/mi. We pushed one section on the way down the canyon for about 2.2 miles at an average pace of 7:02/mi. Running from the mouth to home last week I labored to run around a 9:00/mi pace. I vowed to do better this week. I ran the last three 1/2 mile sections at 6:55/mi, 7:13/mi, and 7:22/mi. I felt much better than the previous week.

It took me a little over a week to get my legs back after the WBR, but less than two weeks. This is encouraging as my current plans are to run Top of Utah in 3:20 or better and then run St. George two weeks later and try to stay with Kerry and Larry as they try to qualify with a 3:35 or better.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.254.255.750.005.5033.75
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