Every Race is an Adventure!

Week starting Nov 12, 2006

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPaul Thomas's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200620072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
15.520.0017.000.000.0032.52
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.000.000.000.002.50

Larry and I went out this morning in spite of the falling snow. The snow and the wind picked up shortly after we started so we opted to cut the run short. I may try to put in a few miles at lunch time, but I'm leaving work early for my daughter's dance performance and I have a lot of work to do so it may not be possible.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

With the wind gusting and rain beating on the windows, Larry and I decided to skip our run this morning. Instead I went with my son Andrew to basketball again. When the weather is bad it's nice to be able to exercise indoors. It was fun. I even took an assist from my son to hit the game winner in one of the games. I also dribbled off my toe to turn the ball over, and barely drew iron on a wide open 10 footer. It's all good. Being 5'7" and 46 years old, if I expect too much I'm almost certain to be disappointed.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

Ran the Orem course with Larry. Temperature was in the mid 20's. Canyon breeze had a bit of an edge when we were running east on 400 North.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.005.000.000.006.00

I ran about 6 miles with Larry this morning. We did the normal Orem route with a little extra at the beginning and end.

Larry has been reading about Jeff Galloway's run-walk approach to running and suggested we try some run-walk intervals of running about 4 minutes then walking for 30 seconds. It sounded interesting.

We warmed up for about half a mile then averaged the following paces/mi for the 10 roughly half mile intervals: 7:49, 7:49, 7:53, 8:02, 7:40, 7:24, 7:59, 7:48, 7:56, 7:22. With the walking included, we averaged about 8:20/mi overall.

Larry wants to try about 13 miles of this on Saturday. It should be an interesting experiment.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Basketball with my son Andrew again.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.720.0012.000.000.0012.72

Larry, Wayne, and I tried something a little different. We alternated running for 3:52 (roughly half a mile) and walking for 30 seconds. We completed 25 intervals, at the paces below:

1 - 9:20 (warmup, uphill to canal road)

2 - 7:55

3 - 7:41

4 - 7:51

5 - 7:56

6 - 7:54

7 - 7:34

8 - 7:50

9 - 7:58

10 - 7:54

11 - 7:39

12 - 7:51

13 - 8:01

14 - 7:39

15 - 8:00

16 - 8:44

17 - 8:05

18 - 7:56

19 - 7:58

20 - 7:32

21 - 8:04

22 - 7:59

23 - 7:44

24 - 7:48

25 - 6:57

Total 12.72 miles 1:47:26 (8:27/mi)

I'm not sure what to make of the run. It was enjoyable running with Larry and Wayne, the weather was pretty good, and I feel like we got a pretty good workout. However, I don't think I would ever use the run-walk for a race. It was interesting only having to worry about holding the pace for half a mile at a time, and it allowed us to stay together even though we were running slightly different paces. For me, however, the frequent walking resulted in a disappointing overall pace.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.520.0017.000.000.0032.52
Debt Reduction Calculator
Featured Announcements
Recent Comments: