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March 28, 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: 5.00 Month: 56.00 Year: 289.00
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 561.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 179.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.202.000.000.0014.20

AM: Had a hard time getting to sleep last night, not sure why. Wasn't so excited to get up at 4:25. Kim and I ran the Payson canyon downhill run. We were going to run this one Thursday but then we found out a group was running today so we volunteered our van as the transport vehicle and Neldon drove our van back down to Pateetneet (his knees are bad so he does and up/down run instead of all down). Pretty good size group, I think we packed 10 or 11 runners in the van. After a slow warmup mile I sped up a bit and did the rest solo as nobody else wanted to push the pace much. I had a stopwatch but no garmin so I just ran what felt comfortable and resisted the urge to speed up since this is the first time doing the all downhill run. I think most miles were in the 6:30-6:45 range. As the miles felt easy I'm counting most of them as easy despite the faster pace. There may have been a couple in there that felt like marathon pace. I'm feeling really good right now but I'll wait for tomorrow before getting very excited. If all goes well next time I'll remember the garmin and try running more 6-6:30 pace miles since this is the range I'll need to run most the downhill miles at SGM.

This run is pretty steep in spots and a bit risky as far as potential for injury, but if you can survive running if a few times before SGM it makes a big difference as far as being able to push the downhills good all the way to end without completely trashing your legs. The next day you are also the envy of the post-race runners at the hotel as you prance down the stairs while most other runners do the infamous SG-shuffle step.

Total time 1:15:00. Ave pace 6:45.

PM: Ran 3 miles real easy pace at work. Can feel tightness in the ankle/calf/shin area from the downhill but so far not too bad.  Ave pace 8:47.

RHR 47

Comments
From marion on Wed, Jul 30, 2008 at 10:54:15

Excellent run! Glad to see the Payson Canyon Fox club live on!!! No wild life.. or is Kim the animal observer of the family? ;D Great run- Payson canyon is SO beautiful!!!

From Tom on Wed, Jul 30, 2008 at 11:05:06

Marion, Kim is a bit more observant than I am. Do cows count as wildlife? I think I pretty much saw about 10 cows and that's about it. I may have caught a glimpse of 1 deer (and of course 1 fox who is also a 'dear').

From JeffC on Wed, Jul 30, 2008 at 11:13:21

I don't know if any amount of training will help me to "prance" up and down the stairs after SGM.:) Nice work on the downhill run, should pay off come marathon day.

From Tom on Wed, Jul 30, 2008 at 11:20:03

OK "prance" might not quite be the right word. I should have probably said "go down the stairs and still maintain some semblance of normal/natural movement and without an agonized, pained expression on the face with each step".

From jtshad on Wed, Jul 30, 2008 at 11:24:39

Nice run! Practicing downhill running on a slope approximating SGM second half is a very key element to success. I agree that this type of training will bode well for you.

From JeffC on Wed, Jul 30, 2008 at 11:37:34

OK "prance" might not quite be the right word. I should have probably said "go down the stairs and still maintain some semblance of normal/natural movement and without an agonized, pained expression on the face with each step".

LOL, that's more like it! But I'll still be doing the SGM shuffle.

From Kim on Wed, Jul 30, 2008 at 11:51:54

Hey Wild Man! You took off from the rest of us like we were not even moving! We saw the back of your shirt until the first bend and then....whooosh...not until the end! You are doing so good!

Even though you are helping me with this marathon training, I have a feeling I won't be prancing down any stairs much through all of October! Maybe in November I'll be able to prance again!

Great job today as always!

From Dale on Wed, Jul 30, 2008 at 13:15:20

Good sign that 6:45 and faster felt easy on the downhills. Higher injury risk, yes, but higher still if you don't practice them, right? Sounds like you're coming out of your slump....perhaps changing up your training a bit helped. Keep it up!

From Terry on Wed, Jul 30, 2008 at 14:38:06

Dang, I was just getting over being nervous about you catching me on a half marathon or shorter run but now you go talking about easy 6:45 runs.

Keep up the good work!

From Tom on Wed, Jul 30, 2008 at 14:43:28

Terry don't worry too much. Remember this run was down Payson canyon which probably averages about 3-5% grade.

From JOhnA on Wed, Jul 30, 2008 at 18:45:11

Excellent run man!!

Hope the legs feel good tomorrow.

From Ian on Thu, Jul 31, 2008 at 07:25:19

Good targeted workout Tom. I think you can kiss goodbye to your 'slump' now.

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