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Week starting Jul 27, 2014

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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
32.150.000.004.006.0042.15
Mizuno Wave Rider 15 Miles: 13.00Saucony Guide 6 II Miles: 29.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.004.000.007.00

7 miles @ 9:15/mi.  4 x 1 mile interval at THS.

Mile splits: 7:50, 7:50, 7:48, 7:54

My legs felt very tired as I began, and throughout the intervals. I was surprised, and pleased, that I still managed to stay under 8:00/mi.

Mizuno Wave Rider 15 Miles: 7.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.750.000.000.003.005.75

5.75 @ 10:02/mi. 2000 N Orem and 400 N Lindon hills.

Once again I took it easy uphill and pushed the downhills (0.67 @ 6:11/mi, 0.53 @ 6:09/mi).

Saucony Guide 6 II Miles: 5.75
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:30/mi.  Murdock Canal trail north.

Mizuno Wave Rider 15 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.400.000.000.003.005.40

5.4 miles. Water tank hills.

I guess I messed up pushing buttons on my watch so I didn't correctly meausre the distance or my time up the hills this week.  I felt like I did okay, even though my legs felt pretty tired.

Saucony Guide 6 II Miles: 5.40
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

I only did core exercises today. I decided my legs needed a rest. They've felt tired and I would like to do a long run tomorrow.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

18 miles @ 10:00/mi. Timpanogos Park up to the top of South Fork (Trefoil) and back.

I forgot my Garmin watch this morning, but I had my phone so I used the MapMyRun app. It was only my second time using it, and I messed up the starting and stopping a little, but overall it worked pretty well.

I was hoping to go at least 14 miles, maybe 16, and kept open the possibility of 18 if I felt up to it. I did, but I was sure ready to turn back downhill when I reached the Trefoil gate at the top of South Fork.

The weather was cool, perfect, all the way up. It warmed up some on the way back down when the sun hit me, but it wasn't too hot.

My legs felt good the entire run. I ran an easy pace. I didn't push, but I feel like I maintained good form and a strong, steady pace through to the finish. I didn't feel overly tired at the end, and recovered pretty quickly.

About mile 15 or 16 I saw runners who looked like they were racing but were not wearing bibs. One of them, a young boy, turned around at a duct tape line on the trail just after I crossed it. As he slowing passed me, I asked if he was in a race. He was. It was a famly reunion 5K. Pretty cool. He was running well, but didn't quite pull away away from me so we talked a little more. His name was Danny. (I learned this from family members who were cheering him as the passed in the other direction.) He was 8 years old and in 5th place...the others were all older than him. I asked if he liked running. He said he did. I complimented his form and how well he was running and encouraged him to continue throughout his life. I coached him a little as he ran the steep uphill out of Nunn's Park. I asked him if he knew how to sprint, and told him that when he saw the finish line he should run as fast as he can, that he could breath later. He didn't know the name of the park where he was to finish. As we came to Canyon Glen, he paused a little but then continued on. A young woman behind him, a fellow family member in the race whom he had been trying to stay ahead of, yelled and told him he should have turned. He hurried back but she was a little ahead of him by then. I felt bad for him, then wondered if he would remember what I said about sprinting to the finish. I hit a spot where I could see the finish through the trees so I stopped to watch. He caught her just before the line. It made me smile. I later realized that during that stretch I had sped up from about 10:00/mi to sub-8:30/mi. It didn't feel like. I guess I benefitted from a little race day magic, even though I wasn't racing.

It was a very enjoyable run. After a couple of almost 40 mile weeks, this was my first 40+ mile week. I've intentionally worked my legs hard these past few weeks, attempting to significantly step up my training (distance, hills, speed) while avoiding injury. I feel I've been pretty successful.

I plan to back off the intensity a little the next week couple of weeks and let my legs heal up for the Hobble Creek Half Marathon on August 16. I'll pick it up again after that in preparation for the St. George marathon in October.

Saucony Guide 6 II Miles: 18.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
32.150.000.004.006.0042.15
Mizuno Wave Rider 15 Miles: 13.00Saucony Guide 6 II Miles: 29.15
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