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Week starting Aug 30, 2015

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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
29.303.003.200.0011.0046.50
Saucony Guide 7 Blue 2 Miles: 19.00Saucony Guide 7 Black 1 Miles: 24.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:45/mi.  Murdock trail north.

Saucony Guide 7 Blue 2 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.300.000.000.003.006.30

6.3 miles @ 10:09/mi.  Water tank hills with Kevin.

I pushed up the hills in 17:40.

Saucony Guide 7 Black 1 Miles: 6.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:32/mi. Easy Murdock/Lindon loop with Kevin.

Saucony Guide 7 Blue 2 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.003.001.000.000.007.00

7 miles @ 9:15/mi.  THS track.

6 x 800 splits: 3:41, 3:44, 3:45, 3:45, 3:46, 3:48 (7:30/mi avg)
1 x 1 mile: 8:43

I felt pretty good. It was a nice cool morning. It felt good to push a little, but I still don't feel like I opened up all the way. That's okay. I've always get injury in the back of my mind. I'm content going at 80-90% as long as I'm improving, which I seem to be, and can avoid serious injury. I'm beginning to feel some minor pain indicating I'm near the edge of my training potential. It's such a balancing act.

Saucony Guide 7 Blue 2 Miles: 7.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Bball in AM

I asked another player if it was bad to hope I was having a stroke so I'd have an excuse for playing so poorly.

In the early afternoon I competed in 3 go-cart races at Miller Motorsports Park as a work team building/reward activity. I was tired afterward, so it must count as some sort of cross training. I won't count any miles, but I wish all training could be so much fun.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.002.200.008.0018.20

18.2 miles @ 9:59/mi.  Provo Canyon (mouth to Trefoil and back).

Wayne and I ran the whole distance together. Kevin ran the first 4 to Bridal Veil Falls with us then turned back. He's running the Big Cottonwood marathon next week.

We knew with half the route being uphill, this week's 18 miles was going to be quite a bit harder than last week's 17 miles down. We didn't push the 9 miles up. By then, our legs were so tired we didn't push the next 7 miles down either. We did push the last couple of miles a bit (9:02, 8:57), and I went sub-8:00 the last 0.2.

We had an interesting experience on the way up. As we came around a bend there was a big bull moose grazing on the grass at the side of the road. The road is pretty narrow, and with the moose staring at us, we didn't feel like risking a charge if we tried to run past him. We tried tossing a rock near him, and one in the trees across the road from him, but he didn't budge and eventually started grazing again. Finally a truck came up the road and we flagged it down. It turned out to be a rancher who lives up there. He had seem the moose around. He graciously gave us a ride past the moose. As we passed, the moose wandered into the trees off the road. We didn't see him on our way back down. But as we continued up, shortly after the moose we came across 7 wild hen turkeys in the road. We joked that the rancher was going to find us pecked to death by the wild turkeys...but they just moved up the sie of the road and let us pass.

 

Saucony Guide 7 Black 1 Miles: 18.20
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
29.303.003.200.0011.0046.50
Saucony Guide 7 Blue 2 Miles: 19.00Saucony Guide 7 Black 1 Miles: 24.50
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