Every Run is a Great Run!

April 24, 2024

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2023 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • Have fun!

 

Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this

 

Personal:

I've been married to the lovely Kimberly for 36 years. We have 5 great kids and 5 great grandkids.
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Miles:This week: 20.00 Month: 94.20 Year: 389.20
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 622.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 218.75
Tue, Aug 19, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.753.750.0013.00

AM: Dang, forgot to make use of the Save as Draft button and lost my first write up after some fat-fingering so now I'll do the quick version. Plan today was for 2x3.75 miles at HMP to MP with .5 mile rest in the middle. I've learned I just can't hit the kind of paces in the early AM hours that I used to hit back in the winter/early-spring when I used to run before lunch. So main goal today was just to finish the workout without quiting, allow myself a wide pace range (6:20-7:00) and get good and tired by the end. I was successful in meeting these goals so I consider the workout a success. Sure I'd love to be 15-45 seconds faster per mile but it wasn't that kind of day today. It felt hard enough so I would think I should still reap the desired benefits. Started at the 3 mile point of the SF 1/2 marathon route and followed the 1/2 marathon course. This is the hilly section of the race route so my splits are all over the place.

 

Splits for first 3.75 miles: 6:45 (hill in the middle), 6:29 (slightly downhill), 6:55 (uphill at the end), ??? (not sure on time, pace was 7:11, mostly all uphill).

Ave pace: 6:49

Splits for 2nd 3.75 miles: 6:23 (downhill), 6:38 (mostly flat), 7:00 (slightly uphill, got lazy on this one), 6:27 (downhill & flat).

Ave pace: 6:38

Late AM: 11 minutes on bike and core workout.

RHR 49

Comments
From TylerS on Tue, Aug 19, 2008 at 11:28:46

Great job Tom.. Save some of that energy for Hobble.

From Tom on Tue, Aug 19, 2008 at 11:36:57

Thanks Tyler. Hey now that I know Tuesdays are bad for you and Wednesdays are better, I'll try and work it so Wednesday is a hard workout so maybe you can join me sometimes and push me a bit. It's tough for me, especially in the early morning to get much motivation to push on these long tempo runs like today.

Hopefully I didn't overdo it with Hobble on Saturday. But like I mentioned to you I'll be treating Hobble more like a training run and won't be going all out, at least not the first half of the race. Hopefully the 2nd half I'll feel pretty good and be able to pass a few folks.

For next week I think Kim and I and the gang are doing Payson Canyon again. Perhaps we can push a bit harder than last time and finish the 11 miles in under 1:10:00.

From TylerS on Tue, Aug 19, 2008 at 11:42:25

I would appreciate if you could/would try and do your hard work outs on wednesday mornings. I am sitting here in Park City waiting to go into another meeting. So Tuesdays are horrible. I think that next wednesay will work for Payson. No races after Hobble, until St george so I really want to push it after this saturday. I guess I do have a 25 mile stretch on the wasatch 100, but my friend will be pretty tired come mile 75...!!! So it will most likely be a nice Nature hike filled with motivational thoughts for him

From JimF on Tue, Aug 19, 2008 at 13:45:42

Good job on the workout! Good luck on the half this weekend. These type of workouts should pay big dividends.

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