| 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: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 25.05 | 3.75 | 5.00 | 0.00 | 0.00 | 33.80 |
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| Saucony Guide 6 II Miles: 12.10 | Saucony Guide 7 Miles: 15.70 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.35 | 0.75 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles @ 9:34/mi. Murdock canal north variant solo.
It was cold, only about 14 degrees. I only saw a few others out this morning.
I felt like running a couple of fartleks this morning. I pushed one flat section for 0.25 miles @ 7:16/mi about 3.5 miles into the run and then at about mile 5 pushed the 0.5 mile downhill from 400 E to Main on 1600 N at 6:41/mi.
I'm not used to seeing sub-7:00 on my watch, especially when it's so cold. The encouraging part is that I didn't really feel like I was pushing that hard. I love the feeling of running fast and smooth. I need to be careful that I don't get carried away and overdo it. I'm trying to add a little more speed right now because of the 4 mile "Earn Your Turkey" run I signed up for on Thanksgiving morning. I'm a little surprised at how much I'm looking forward to it.
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| Saucony Guide 6 II Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 1.00 | 0.50 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:22/mi. Murdock canal north solo.
It was cold again, about 16°. Ran first 3 miles easy. I picked up to 8:09 for mile 4 but then my left calf kindly asked me to back off, reminding me we had pushed some speed on Saturday and Monday. So I did. The last half mile down from the trail I eased into 8:03/mi which felt very comfortable.
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:21/mi. Murdock trail north with Kevin and Dash in the cold and dark.
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 2.00 | 0.50 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:55/mi. Murdock trail north solo.
I threw in some 1/2 mile intervals this morning at the beginning of miles 2, 3, 4, and 5.
Split pace/mi: 7:39, 7:09, 7:20, 7:12
The last 1/2 downhill-ish mile was at 7:54/mi at moderate effort.
At the 3 mile turn around I stopped at the gate and tried some of the exercises from the "Th Ideal Pre-Race Warm-Up". I know the timing wasn't ideal, but I didn't think about it until I was well into my run. I've seen some elite runners doing this sort of exercises. I may try to work them into my routine. Here's the link:
http://www.active.com/running/Articles/The-Ideal-Pre-Race-Warm-Up.htm
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.70 | 0.00 | 4.00 | 0.00 | 0.00 | 9.70 |
| 9.7 miles @ 9:09/mi. Timp park to Vivian with Kevin and Wayne.
I took it easy going up. On the way down I tried to push the pace for 4 miles. The headwind coming in ahead of the cold front was quite strong and cold. My effort, which I felt was pretty strong and consistent, didn't result in very fast splits. I was envisioning sub-8:00 at least, maybe closer to 7:30, but they were: 8:37, 8:12, 8:24, 8:23. I still feel good about the effort. The mental and physical strength I gained from the pushing against the resistance will pay benefits in a future race, especially with a downhill tailwind.
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| Saucony Guide 7 Miles: 9.70 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 25.05 | 3.75 | 5.00 | 0.00 | 0.00 | 33.80 |
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| Saucony Guide 6 II Miles: 12.10 | Saucony Guide 7 Miles: 15.70 |
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