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Week starting Sep 06, 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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
32.400.506.000.006.0044.90
Saucony Guide 2 Miles: 12.30Brooks Axiom Yellow Miles: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.001.000.003.006.00

I ran the 2000 N route with Larry, Wayne and Kent. Even though my legs felt pretty good after the relay, I took it easy until the last mile when I realized I had to hurry to get home in time. Wayne and Kent had gotten a little ahead, but when I shifted from 10:00/mi to 7:20/mi I caught and passed them pretty quickly.

My easy runs have been a little slower this year than in past years, and my fast runs have been sporadic, mostly in the form of races, fartleks, or short tempo runs. Still, I feel like I'm actually running pretty well. I'm not sure how my sore hip (comes and goes) would have handled more mileage and/or harder speed work. It will be interesting to see how I do at St. George this year.

Saucony Guide 2 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.100.500.000.003.006.60

I ran the water tank hills with Larry, Wayne and Kent. I wore my headlamp for the first time on this run this year, and was glad I did. It was pretty dark going up. I turned on the light just before we got to the bottom of the hills and when we got to the starting line I was off. I was in the mood to push today. I ran up the hills in 15:55, not quite a PR but good for me considering there was a little headwind. I ran down easy with the group then ran the last 1/2 mile at 5:50/mi, which was a PR for this year. It felt great!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.001.000.000.006.30

I ran the Cascade route with Larry, Wayne and Kent. Actually, at 1200 N & 800 E I saw Mike Jasper a little ahead of us so I caught up with him and ran to the turn around point with him. He always runs a faster pace than us so I had to work pretty hard to catch him. It took a minute before I could converse with him.

I ran back with my group, although Wayne and Kent (similar to previous days) started pulling ahead. With about a mile to go they turned north on 400 E. I needed to hurry to get back in time so I told Larry I was going to stay on 1200 N until Main and see if I could get to Main and 1600 N before Wayne and Kent. I did.

Saucony Guide 2 Miles: 6.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

I ran 6 easy miles solo on the library route this morning.With a 20-miler planned for tomorrow, I didn't want to push too hard. My right hip was also a little sore. I averaged 9:18/mi overall.

Brooks Axiom Yellow Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.004.000.000.0020.00

Today a group of us ran a new 20 mile Provo Canyon route worked out by Tom's friend Mike Elquist. I believe there were eleven of us: Tom, Kim, Mike, Mike's son, Nathan, Larry, Kevin, Kent, Lyle, Kris, and me. The weather stayed in the 50's the whole time. I ran with Nathan during some of the middle miles and he pulled me down to around 8:00 minute miles, which left me pretty tired at the end, but overall I feel like it was a pretty good run.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
32.400.506.000.006.0044.90
Saucony Guide 2 Miles: 12.30Brooks Axiom Yellow Miles: 6.00
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