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Week starting Nov 25, 2012

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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
4.502.0011.300.000.0017.80
Mizuno Wave Rider 15 Miles: 17.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.002.800.000.004.80

Solo run, variation on the neighborhood 5K route. 

4.8 miles @ 9:13/mi

The first 2.8 miles were @ 8:52/mi then I backed off for the last 2 miles. 

The knee pain from my Thanksgiving run did not return...thankfully. 

Mizuno Wave Rider 15 Miles: 4.80
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.002.002.000.000.005.00

5 miles @ 8:47/mi - 9:08 9:04 8:48 8:24 8:33 (some uphill out, some downhill back)

Mild morning. I started solo, Kevin caught me after 1/2 mile or so. He had to be back at 6:30am and I wanted to run 5 miles so we ran what was a fast pace for me these days. My chronic pain levels never got above a 1-2 level, mostly 1. Quite encouraging. 

Mizuno Wave Rider 15 Miles: 5.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.500.006.500.000.008.00

8 miles @ 9:27/mi - 11:10, 10:13, 8:55, 8:55, 8:58, 9:07, 9:30, 8:42

It was great to have the gang together again - Larry, Jolene, Wayne, Kevin, and me. We ran the new canal trail. It's great to have such a nice trail so close by. We still prefer some of the features of the Provo Canyon trail...trees, river, headwind & uphill at the beginning of the run instead of at the end.

We were pushing hard at the end of the run when Kevin's dog Dash clipped my heel and I dropped to the road. My right elbow hurts a little, but I came out pretty much unscathed. Note to self: Don't race against someone with a dog on a leash.

I know we could use some precipitation, but this mild weather has been nice. I went golfing with my sons and a friend again on Thursday. Golfing on Nov 29 in Utah. Nice. I even shot a 43, a new PR for me.

My plan to only run 3 days a week seems to be working. I'm getting a little faster, but mostly my chronic pains seem to be getting a little better (less), too. Sometimes I don't feel any pain at all, a rare state for most runners, especially at my age. 

Mizuno Wave Rider 15 Miles: 8.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.502.0011.300.000.0017.80
Mizuno Wave Rider 15 Miles: 17.80
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