"A Hefty Hunk Of Steamin Junk"

November 05, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

2024:

I'd like to just run more overall.

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	5.20	Month:	17.20	Year:	974.57
Nimbus 25 Blue New Lifetime Miles:						174.36
Nimbus 26 Dark Blue Lifetime Miles:						187.75
Nimbus 26 Grey Lifetime Miles:						176.16
Cumulus 26 Lifetime Miles:						31.90
Nimbus 26 Sandstone Lifetime Miles:						90.73
Nimbus 26 Blue Red Stripe Lifetime Miles:						94.42
Nimbus 26 Orange/Green Lifetime Miles:						34.90

Sat, Dec 08, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.06	0.00	0.00	0.00	0.00	10.06

I ran the Salem Canal to Spanish Fork riverbottoms route, out and back, the weather was a lot better than last week, it was pretty warm too. After yeaterdays hard workout ( 5 mile tempo) I just wanted to keep everything nice and easy and hammer out a 10 mile long run, I thought about going 12 miles but decided against it... I wanted today to keep the average pace under a 9 minute mile and just cruse along at a comfortable pace, my average pace was 8:56 with a total time of 1:29:57 my average heart rate was 143. My legs were getting pretty tired toward the end, not bad but I think I hadn't fully recovered from yesterdays workout and I started to feel it towards the end of todays run. There wasn't alot of people out today, I passed a few early on but I didn't reconize any of the runners, I think they all started alittle earlier. The cooler was out at GU corner when I passed by there but I didn't see anybody, and then I passed a few runners down in the riverbottoms.

I felt pretty good today, I have worked out hard this week and I am glad it is Saturday, I am ready for a day off tomorrow to rest...

See ya Monday.

Kayano 12 Orange (149)

Comments

From Mike Warren on Sat, Dec 08, 2007 at 14:33:14

I noticed you have run both the St. George and Ogden Marathons. I have run St. George and will be running Ogden in May. Could you compare the two courses for me? Thank You.

From Sasha Pachev on Sat, Dec 08, 2007 at 14:51:57

Ogden is much slower. It has some nasty rollers from mile 8 to mile 17, and all of that is happening at 5000 feet, bad news. St. George has a steady climb from 7 to 12, but that gets offset big time by the high quality downhill the rest of the way. Especially in the second half, after you've dropped some elevation, have more oxygen, and are still going down. There is no course in the country I know of that gets anywhere close to St. George in terms of speed. California International would probably be the closest, and it is about 2 minutes slower for a 2:25 marathoner.

From Mike Warren on Sat, Dec 08, 2007 at 14:59:41

Sasha, Thanks for the reply. Your information although not good news is very helpful. I am planning on training twice as hard as i did for St. George. I will be logging 70 mile weeks with alot of speed and hill training. (As long as the Knee holds up) Do you have any other training tips to get me ready for that elevation? Thanks alot much appreciated.

From Clay on Sat, Dec 08, 2007 at 15:57:14

Mike

Ogden was fun to run but I don't remmber it being real tough until after mile 18, just coming over the dam and then it is straight down hill, that section is pretty tough. So I would do some serious down hill training (which I didn't do alot of). I would agree with Sasha that it is alot slower course than the SGM, so some tempo work is in order and then work an your form for the downhill section...

I hope that helps!!!

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