Every Race is an Adventure!

Week starting Oct 26, 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
17.905.002.000.009.7534.65
Mizuno Wave Rider 15 Miles: 12.30Saucony Guide 7 Miles: 22.35
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

6.3 miles @ 8:59/mi.  Murdock trail north with Kevin.

Mizuno Wave Rider 15 Miles: 6.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.600.000.000.004.005.60

5.6 miles @ 10:21/mi.  Dry Canyon trailhead solo. Easy hill work in the dark.

Saucony Guide 7 Miles: 5.60
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.002.002.000.000.006.00

6 miles @ 9:06/mi.  Murdock trail north with Kevin.

I started out intending to do an easy run (10:22 first mile with some uphill). We sped up a little when I picked Kevin up 0.6 miles into the run. He said he had to be back at 6:20 so when we turned around at 6:00 we picked up the pace. We were at 8:15 pace for a bit but averaged 8:30-ish pace for a couple of miles. I dropped to 9:30-ish pace after I dropped him off for about a mile then dropped back down to 8:35 pace for the last 1/4 mile.

Since I didn't push really hard yesterday, I think this mixed easy/hard day was probably okay. However, I need to be careful to keep my easy days easy.

Mizuno Wave Rider 15 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6 miles @ 9:32/mi.  Murdock trail north with Kevin. Easy day easy.

Saucony Guide 7 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.003.000.000.005.7510.75

10.75 miles - mostly slow with a few fast miles

Kevin, Wayne, and I ran up to Rock Pile then looped east on the Middle Earth trail which comes back along the fire road to the top of the water tank hills. We were just out to enjoy a trail hike/run together. We walked a lot of the uphill and ran the downhills easy. I think we all very much enjoyed the run, especially doing it together. With injuries, we've had fewer group runs than previous years.

Near the end, as we were coming back on the mostly level fire road, I decided to push the pace for a couple of miles. Wayne sent us ahead and Kevin came with me. The first mile was only at about 8:45 pace. After emptying my bladder, and my water bottle, and tying my long sleeve shirt around my waist, I felt much more comfortable and we ran the second mile in 8:07. My legs were aching from all the uphill and downhill earlier, but I decided to push for a third mile. Kevin had been hanging with me regardless of my pace. He stopped a couple of times briefly during the 3rd mile but caught me again both times. Finally I broke him (not my intention) and he let me go. I ran the last mile in 8:05.

It feels so good to be able to run hard again and push through exhaustion. I'm not quite sure why I enjoy that so much, it's kind of uncomfortable. I especially enjoyed being out with Kevin and Wayne. I missed Larry and Jo, who normally would have been with us. The weather was a little windy and, surprisingly for November, a little warm at times. It felt good to run in the mountains with my buddies. It felt good to stop. It was a great morning.

Saucony Guide 7 Miles: 10.75
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.905.002.000.009.7534.65
Mizuno Wave Rider 15 Miles: 12.30Saucony Guide 7 Miles: 22.35
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