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Week starting Sep 21, 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
26.000.008.000.000.0034.00
Saucony Guide 7 Miles: 30.00Saucony Guide 6 II Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 @ 9:35/mi  Murdock trail north with Kevin.

Saucony Guide 7 Miles: 6.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.000.000.006.00

6 @ 8:53/mi  Murdock trail north.

Saucony Guide 7 Miles: 6.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 @ 9:49/mi  Murdock trail north easy.

Saucony Guide 7 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.002.000.000.006.00

6 miles @ 9:20/mi  Murdock canal north.

I'm tapering for the marathon so I didn't do the hill run up to Dry Canyon. I did try to do some miles at marathon pace just to remind myself what that felt like.

I ran miles 2 and 3 in 8:28 and 8:54. The 8:28 was probably a little fast, the 8:54 effort felt more like a maintainable marathon pace effort. I maintained that effort for miles 4 and 5, maybe backing off slightly, and ran them in 9:33 and 9:35 on a slight upgrade with a headwind.

My stretch goal pace, for a 3:40 BQ time, is 8:24/mi. I was a little discouraged as I slowed to a cool down pace for mile 6. I then reminded myself about downhill, tapering, lower elevation, and race day magic. The last half mile was mostly downhill so I decided to maintain a comfortable effort and see what my pace was for that half mile. It was 8:18/mi. This boosted my confidence.

After I got home I reviewed my recent Hobble Creek half marathon results. I averaged 7:54/mi on a course similar to what St. George will be. I know I'm in better shape now that I was then. If I were to run that pace for half of St. George, that would leave me needing to run 8:54/mi for the other half. I think it may still be within the realm of possibility.

Saucony Guide 7 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

4 miles @ 10:40/mi.  An easy jaunt around local streets.

Saucony Guide 6 II Miles: 4.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:13/mi  Murdock trail north with Kevin in the dark in a light rain.

This was just an easy pace run. I enjoyed the conversation and the run despite the dark and the rain. It wasn't cold, but that may be the last time for a while. It sounds like cooler weather is moving in.

Again today I checked my pace coming down the last half mile from Kevin's house to mine as I ran at a smotth, easy pace. I was pleased to see it at around 8:30/mi, right around my target marathon pace for next week.

Saucony Guide 7 Miles: 6.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.000.008.000.000.0034.00
Saucony Guide 7 Miles: 30.00Saucony Guide 6 II Miles: 4.00
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