Every Race is an Adventure!

Week starting Aug 09, 2009

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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
44.50	0.50	0.00	0.00	3.00	48.00

Brooks Axiom Yellow Miles: 11.50	Saucony Guide 2 Miles: 30.20	Saucony Guide TR Miles: 6.30

Mon, Aug 10, 2009

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

Kent said Larry said Wayne might show up this morning. Neither Larry nor Wayne showed up so Kent and I went to the track alone. My legs were a little stiff from Saturday's race so I didn't push hard this morning. I ran along as Kent did his 1/2 mile repeats.

Brooks Axiom Yellow Miles: 5.50

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Tue, Aug 11, 2009

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

Ran the 2000 N route with Larry at an easy pace. We saw Lyle near the elementary school and he ran in with us. His legs were still a little sore from the race Saturday (as were mine), but he seemed pretty excited about meeting his goal of sub-2:00.

Saucony Guide 2 Miles: 6.00

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Wed, Aug 12, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.80	0.50	0.00	0.00	3.00	6.30

Water tank hills with Larry, Wayne, and Kent. My legs were feeling pretty much recovered from the race Saturday. I pushed the hills up (16:47), and the last half mile (6:22/mi), but at about 90-95% effort instead of all out.

I was encouraged by my performance Saturday. Part of me wants to bump up the mileage and speed, but another part of me wants to be careful to avoid injury. I'll just take it a day at a time and try to find the right balance.

Saucony Guide TR Miles: 6.30

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Thu, Aug 13, 2009

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

Cascade run with Wayne and Kent.

Saucony Guide 2 Miles: 6.00

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Fri, Aug 14, 2009

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

Lindon loop with Larry, Wayne and Kevin.

Brooks Axiom Yellow Miles: 6.00

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Sat, Aug 15, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
18.20	0.00	0.00	0.00	0.00	18.20

We changed up our Provo Canyon run a bit this morning. We all wanted to go at least 16 miles. The mouth to Vivian is about 6 miles, so we started by running from the mouth the two miles down to Wil's Pit Stop and then back. Larry, Kent and Collin did 16. Wayne and I went 18 by adding one mile up South Fork and then back to Vivian.

We thought we might get rained on but it held off and the weather was great for running. It rained pretty hard for a while not long after we got back. I was grateful we didn't have to run in it.

Splits to Wil's and back: 9:27, 9:08, 9:42, 9:38 (all hanging together)

Up splits: 9:42, 9:27, 9:16, 9:29, 9:25, 9:07 (pulling away), 10:11 (South Fork), 9:51/mi (for 0.3)

Down splits: 7:47 (South Fork) , 8:21, 8:02, 8:05, 7:57, 7:36, 7:51/mi (for 0.9)

We average 8:55/mi overall for 18.2 miles.

I told Wayne I was starting to feel pretty tired with a couple of miles to go. That's when I noticed that the pace had dropped to sub-8:00. I was pleased to realize that I was feeling tired because we were picking up the pace at the end of an 18-miler, not because I was bonking.

I'm very satisfied with the run. I enjoyed it, held a respectable pace, and finished feeling tired but pretty good.

Saucony Guide 2 Miles: 18.20

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
44.50	0.50	0.00	0.00	3.00	48.00

Brooks Axiom Yellow Miles: 11.50	Saucony Guide 2 Miles: 30.20	Saucony Guide TR Miles: 6.30

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