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Week starting Sep 21, 2008

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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
26.750.0011.500.000.0038.25
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

AM. I ran the Lindon loop with Lyle this morning. He's running really well. He's targeting sub-4:00 in his first marathon at St. George in two weeks. I just let him set the pace this morning and he was surprised that we averaged 8:50/mi for the 6 miles. It seemed pretty easy to him. I think he's going to have a great race.

PM. I ran 5 miles with Nathan towards Eagles View. We stayed conversational and didn't push very hard, but still averaged around 7:38/mi, even with the hill and overpasses. I wish I was as confident that I have a sub-3:00 in me as Nathan and some of my other buddies are. Even better would be if I had as much confidence that I have a sub-3:00 in me as I am that Nathan has a sub-3:00 in him. He's so ready.

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.250.001.000.000.004.25

Larry, Wayne and I went a little over 4 miles this morning. Collin ran a mile or two with us but he hasn't been running so he dropped off early. We went a little quicker than normal this morning, and a little shorter. I pushed the second mile at 7:06 (some uphill) and averaged 8:05/mi overall for the 4.25 miles.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Larry and I ran 5 easy miles (9:00/mi) this morning. Good conversation made the run pass quickly.

I staying at home today so I guess I'll miss the noon run at work. Dang.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Larry, Wayne, and I started out planning to run 5 miles. We spent some extra time and distance looking for Larry's dog Ozzie at one point, and ended up with an extra mile.

Comments(7)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.500.0010.500.000.0012.00

We did our traditional "week before the marathon" 10 mile run down Provo Canyon from Trefoil to the mouth. The mostly downhill course gives us a good feel for the marathon (quad pounding, leg turnover, feel what marathon pace feels like, test run of race day shoes/socks/clothes) but only 38% of the distance. Larry, Wayne, Kevin, Michael, Colin and I started together. Colin hasn't been running much and only ran down to Vivian where his car was parked.

The weather was cool. I hit the portapotty just before we started. The only stop I made during the run was for a quick drink at Vivian Park. I warmed up briefly. When we started I just released the brakes and let gravity pull me down the road. I hoped to average around 6:30/mi for the first 4 miles down South Fork, then try to stay sub-7:00 for the remaining six miles down to the mouth.

Mile splits: 6:10, 6:31, 6:41, 6:32 (6:29 avg for first 4 miles), 6:49, 7:01, 6:39, 6:42, 6:57, 6:47 (6:49 avg for last 6 miles). Total time 1:06:51 (avg 6:41/mi).

I finished first and jogged back the 3/4 of a mile to the drinking fountain at Timpanogos Park. I passed Wayne then Michael and then Larry just before the fountain. Kevin had stopped at a bathroom and was farther back. I took a quick drink then headed back. I could see Larry ahead and decided to close the gap. I noticed Wayne had also doubled back after finishing and was now running with Larry. I pushed my pace to 6:47 and closed some of the gap but Larry finished very strongly and I wasn't able to catch him.

I'm encouraged because I feel like I ran well today and my legs felt pretty good, during and after. I was disappointed that I got a little blister and a little chafing, but I think I know what to do to address those issues so I'm not too concerned. Averaging 6:52/mi for 26.2 miles is quite a bit bigger challenge than 6:41/mi for 10 miles, but I haven't given up hope. With the lower altitude, a good taper this week, carbo loading, and race day magic, you never know.

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.750.0011.500.000.0038.25
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