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Week starting Aug 31, 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
26.400.006.700.004.0037.10
Saucony Guide 6 II Miles: 30.40Mizuno Wave Rider 15 Miles: 6.20Altra Instinct 1.5 Miles: 0.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.200.000.006.20

6.2 mi @ 8:44/mi  4x1 miles repeats

Mile splits: 7:43, 7:40, 7:38, 7:34

Saucony Guide 6 II Miles: 6.20
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

6.2 mi @ 9:24

Mizuno Wave Rider 15 Miles: 6.20
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.004.006.00

6 mi @ 9:48/mi  Climb up 2000 N then up to Dry Canyon trailhead.

Felt strong up the hills. Some 6:30-ish pace down 2000 N.

Saucony Guide 6 II Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.500.000.000.50

0.5 miles @ 8:35/mi.  As I started my run I noticed bright lightning, rumbling, and dark skies to the west. I decided to stay close to home and just run laps around the block. After a single lap the wind picked up considerably, the lightning got closer, and the thunder was very loud and rocked the neighborhood. I wisely went inside. Simultaneous lighting/thunder rattled the house a few times.

Altra Instinct 1.5 Miles: 0.50
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.200.000.000.000.0018.20

18,2 mi @ 9:28/mi  Timpanogos Park to top of South Fork up/down.

I averaged about 10:15/mi up with a considerable head wind.

I had a couple of sub-8:00 miles down South Fork and a few sub-9:00 miles near the end.

I felt strong. The weather was awesome. The only hiccup was about mile 17. A large group of elite BYU runners were coming up the trail. They were clumpted together covering the running lane and both bike lanes. I chose to step off down to the gravel along the side. When I stepped back up I guess I was tired and misstepped and rolled my left ankle. I was able to run it off and thank I'll be okay, but it was a little frustrating. The most disappointing thing was that I said "Good moring!" as they passed and not a single one of them returned my greeting. I greet nearly everyone I pass and the vast majority greet me back, but not these guys today.

Saucony Guide 6 II Miles: 18.20
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.400.006.700.004.0037.10
Saucony Guide 6 II Miles: 30.40Mizuno Wave Rider 15 Miles: 6.20Altra Instinct 1.5 Miles: 0.50
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