Every Run is a Great Run!

December 21, 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:

2024 plans: 

  • Work on core strength
  • 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 38 years. We have 5 great kids and 5 great grandkids.
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Miles:This week: 0.00 Month: 0.00 Year: 1058.20
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 829.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 483.25
Altra Escalante #1 Lifetime Miles: 194.00
Thu, Jul 31, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM: Ran 5.1 easy miles with Kim around the river bottoms. Slept better last night but it was still hard to get up this morning for the run. My legs are a bit stiff from the downhill run yesterday, mostly in the front leg muscles (quads, shins, ankles) as expected. But I certainly feel better than other years after the first run all the way down, I'm sure the high miles and doing fast workouts with running flats has helped prep the legs for downhill. Also Kim was kind enough to work my legs over a bit last night so I'm sure that helped as well. Thanks Kim! As usual she isn't hardly even sore at all, Coach Tom seems to really have to work her over good to get any kind of soreness or tiredness out of her. Maybe we'll just have to do Loafer one more time or something :)

Ave pace 9:59

Late AM: Ran Lakeview 5.1 mile out&back route. Decided to go earlier than usual to beat the worst of the heat. Right calf is feeling pretty tight today.

Ave pace 8:46

Looks like I ended up with just over 311 miles for July. This is my all-time mileage record. I suppose August will be 300+ as well. Hope my body will stay happy through this peak marathon training period.

Comments
From JeffC on Thu, Jul 31, 2008 at 11:21:48

Man you are so good about keeping the pace slow on recovery days. I always end up going faster than I should and then feel like I pay for it in the form of injuries or fatigue. My goal tomorrow is to keep my pace around 9:00/mile, I swear....

From Tom on Thu, Jul 31, 2008 at 13:08:36

Jeff it used to be really hard for me to go slower than 9:00/mile but I've kind of gotten used to it the last few months. It's kind of weird, now when I run with Kim or other runners going a slower pace my brain seems to automatically switch to another mindset regarding pace. There are times I would swear I am running 8:00/mi pace but then I check and I'm doing closer to 10. Then I'll come into work and run what feels like the same effort with the guys at work and I look and we're running 7:50 pace.

Now on recovery days I don't give a hoot what the pace is, even if it's slower than 10 min pace. I've finally learned to worry more about going too fast than too slow. But I think if you go with this mindset then you need to be equally vigilant in keeping the planned hard workouts HARD.

Anyway for me it seems the hard-days-hard, easy-days-REALLY-easy formula works best. I think for Masters runners this is even more critical.

Now my problem is that Kim is getting so dang fast that it's sometimes hard to keep her from running faster than what I am wanting for recovery :)

From JeffC on Thu, Jul 31, 2008 at 13:54:45

Thanks for the info Tom.

Don't you work at Novell? How do you squeeze in a run at lunch? Do they have showers for employees? Sounds like a great place to work if you're a runer.

From Tom on Thu, Jul 31, 2008 at 14:03:53

Yes Jeff I work at Novell. We are lucky to have a fitness center (weights, treadmills, bikes, rowing machines, etc..) and nice shower facilities. However with all the cost-cutting going on seemingly all the time I wouldn't be surprised to see the fitness center get closed down here pretty soon. Heck for that matter our entire department could get "closed down" and I could have all kinds of time on my hand for training :)

I'm lucky to have a boss who doesn't care what time of day I work or even where the work gets done (home or office) as long as the work gets done within the schedule requirements. This last year I've also been lucky(?) that our department hasn't been terribly busy compared to the norm. However that could change here shortly in which case I may have to tweak my training schedule.

Just hope and pray I won't have to make any trips to India again like last year....

From JeffC on Thu, Jul 31, 2008 at 14:41:51

INDIA!!! Holy Crap! Do you train all the techs that I can't understand on the phone? I interviewed at Novell a couple years ago (guy in accounting named Lambert) but decided to stay in lovely Las Vegas. Something to be said for working at the gas company, stability, stability, stability, knock on wood!

Sounds like you have a pretty dang good gig at work, enjoy it while you got it.

From jtshad on Thu, Jul 31, 2008 at 16:32:48

Nice mileage this month...that is smoking. Your training will pay off, August will be awesome and you will go into SGM ready to conquer it!

From Clay on Thu, Jul 31, 2008 at 17:18:14

Great job today Tom, you are diffenatly a model to follow as far as recovery runs go. I think that is where I have problems because I am to stubborn to go slow on those days, but I'm learning:-) (The Hard Way)

From JimF on Thu, Jul 31, 2008 at 20:04:17

Awesome job on the mileage this month. I'm sure that your consistency will pay off big time in the marathon.

From Ian on Fri, Aug 01, 2008 at 08:37:32

Well done on the mileage record for July. One of the good things I've picked up from your blog is to keep the recovery days slow. I put the brakes on now when I'm creeping out of my rec pace range.

From Dale on Fri, Aug 01, 2008 at 10:20:45

Nice work getting in a mileage record and staying healthy. It's tough to walk that fine line but you're doing it very well. It'll definitely pay off in the end.

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