Every Race is an Adventure!

Week starting Nov 30, 2014

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.

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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

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
17.60	2.50	9.90	0.00	6.00	36.00

Saucony Guide 6 II Miles: 12.00	Saucony Guide 7 Miles: 24.00

Mon, Dec 01, 2014

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 @ 9:57/mi. Murdock trail north solo. Easy day easy.

After working my legs hard on Thu, Fri, and Sat I needed an easy day today. (See Kevin, I don't always run fast when you don't make it out.)

Saucony Guide 6 II Miles: 6.00

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Tue, Dec 02, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	2.00	4.00	0.00	0.00	6.00

6 miles @ 8:23/mi. Orem library route solo.

I ran the entire run uptempo, and threw in 3 fartlek sections:
0.8 @ 7:28/mi (slight downhill)
0.5 @ 7:17/mi (slightly more downhill)
0.66 @ 7:33/mi (slight uphill at end of run)

It feels good to be able to run hard again. I'm still cautious to go all out. There's no rush. I'm satisfied with incremental improvement. Honestly, I'm a little surprised I'm running as well as I am. I'll just enjoy it while I can.

Saucony Guide 7 Miles: 6.00

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Wed, Dec 03, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.50	0.50	0.00	0.00	0.00	6.00

6 miles @ 9:08/mi. Murdock trail south solo in a light rain.

Easy day, but threw in a fast downhill 0.5 mile (400E to Main on 1600N) @ 7:01/mi.

Saucony Guide 6 II Miles: 6.00

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Fri, Dec 05, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	5.90	0.00	0.00	5.90

5.9 miles @ 8:49/mi. Lost Lindon loop solo.

I was thinking of running the 2 mile hill up to the Dry Canyon trailhead. I got a late start knew I needed faster miles so I turned left at the 4-way stop at Main St. and headed to the old Lindon loop. I made a wrong turn or too in Lindon/PG in the dark and for a mile or two I wasn't exactly sure where I was. Fortunately, it's hard to get lost with most of the streets running north-south and east-west and with Mt. Timpanogos on one side and the freeway noise on the other. I wanted to get in about 6 miles and get back home by 6:45am for family prayer and scripture study. Winding my way on unfamiliar streets I still arrived back home at exactly 6:45am having gone 5.9 miles. Close enough for me.

Saucony Guide 7 Miles: 5.90

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Sat, Dec 06, 2014

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.10	0.00	0.00	0.00	6.00	12.10

12.1 miles @ 10:34/mi. Dry Canyon to Battle Creek to Grove Creek trailheads then down to the Murdock trail and back home.

Splits up to Dry Canyon and on the up/down trails: 10:47, 12:52, 12:28, 11:46, 11:25, 11:49
Splits on paved road/trail: 9:33, 9:15, 9:26, 9:18, 9:22, 9:04

After running the 6 miles up and down in the foothills, my legs were pretty tired for the 6 mile run back home. I felt like mentally I held on pretty well and maintained a solid effort. I've been focusing on speed more lately. This was a good 2.5 hour run that shifted the focus back towards endurance.

Saucony Guide 7 Miles: 12.10

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
17.60	2.50	9.90	0.00	6.00	36.00

Saucony Guide 6 II Miles: 12.00	Saucony Guide 7 Miles: 24.00

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