"A Hefty Hunk Of Steamin Junk"

Week starting Sep 16, 2012

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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.

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Miles:This week: 20.55 Month: 114.94 Year: 433.36
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 199.18
Nimbus 25 Blue New Lifetime Miles: 151.90
Nimbus 26 Dark Blue Lifetime Miles: 104.59
Nimbus 26 Grey Lifetime Miles: 21.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
37.0310.150.000.000.0047.18
Nimbus 13 White & Blue Miles: 13.26Nimbus 13 Black & Red New Miles: 26.50Nimbus 14 Blue Miles: 3.30Nimbus 13 Black & Green Miles: 4.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I ran after work today and it felt nice, a little hot but not to bad! I ran out past mini GU and then back to the house all via canal road. Pace was pretty good considering my bad back and not having very good form, it felt better by the time I got home it was feeling pretty loose after the run I did my upper body weight training and then some push-ups, average pace was 8:25 with a total time of 1:00:22. I might run Payson Canyon tomorrow if I can find someone to go with.

See ya tomorrow. 

Nimbus 13 White & Blue Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.009.150.000.000.0011.15

I ran Payson canyon this morning with the SF running club, ran most of the way with Alan and we kept the pace pretty upbeat. Warmed up for a mile (8:12) and then started to increase the pace a little each mile, 7:56,7:37, 7:37, 7:38, 7:27, 7:27, 8:02 slowing at beer can and dropping off Alan, 7:32, 7:15, 7:33. The last 3 felt pretty good so the miles that are sub 8 I'll count as MP miles, my average pace for the run was 7:40 with a total time of 1:25:17 my calf held up really well so that was a positive. That will be my last Payson Canyon run before St. George so I feel that I have had better downhill training this time around and I have also ran Mt Loafer canyon a few times, up and down,  so I should be ready for it. I hope anyway... I wish I would have had a few more long runs but with my calf injury those have been lost but I'll just have to make do with what I have done. I will try and get in a 15 to 16 miler on Saturday and then I will start to taper about 10 days out, I finished up with some lower body weight training: Squats, leg raises and calf raises.

See ya tomorrow.

Nimbus 13 Black & Red New Miles: 11.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

My legs are pretty trashed from the good down hill run yesterday so I wasn't sure I was going to be able to run today but as each mile went by my legs seemed to get a little looser. I ran out past mini gu and just took my time and enjoyed the day and tried to clear my mind of all of my problems, it worked to until I got back home. My average pace was 8:34 with a total time of 52:10, I'm glad I got her done today.

Nimbus 13 White & Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.301.000.000.000.003.30

Just a little afternoon run out past the old barn and then back to the house via canal road, just wanted to get the legs moving. Average pace was 8:28 with a total time of 27:52 one of the miles was in the 8 minute range so I'm counting that as a MP mile. I'll do 4 to 5 miles tomorrow and then 15 on Saturday. See ya then! Nice day out!

Later. 

Nimbus 14 Blue Miles: 3.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.120.000.000.000.004.12

I ran out past the stake center for nice little 4 miler just to keep the legs loosened up and I have felt pretty good the last couple of days so that is a good sign. My average pace was 8:30 with a total time of 34:50,  I finished up with some upper body weight training and then some push-ups... 

See ya tomorrow.

Nimbus 13 Black & Green Miles: 4.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.350.000.000.000.0015.35

I ran out to Gu to the river bottoms and then back up over Harry's hill up to the mail boxes and then home via Mt Loafer school, after getting back I ran out past the stake center and then back to the house. I did not feel as good today as I had the previous days but I was going faster towards the end of the run so I guess that is a good sign. Average pace was 8:44, kind of struggled today, and my time was 2:14:15. I will start tapering next week, probably 10 days out I'll start to cut back. Ethan Had a pretty good meet yesterday, full 5K in 19:00. His goal is to get it down under 18 minutes by the end of the season. I'm very proud of his dedication!

See ya Monday. 

 

Nimbus 13 Black & Red New Miles: 15.35
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
37.0310.150.000.000.0047.18
Nimbus 13 White & Blue Miles: 13.26Nimbus 13 Black & Red New Miles: 26.50Nimbus 14 Blue Miles: 3.30Nimbus 13 Black & Green Miles: 4.12
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