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March 29, 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
5.000.001.000.506.50

Nice AM run in sunny St. George in short sleeves on the river trail, mostly with Kimi and the bunnies.  Absolutely gorgeous day down here today.

After 2 mile warmup I did a 1-2-3-2-1, where the numbers are how many minutes of running with rests in between. It occurs to me as I type that I did the rests wrong, I was supposed to rest for however many minutes the previous repeat was but I spaced and just did 1 min rests for all of them. Oh well..I suppose that just slowed me down a bit on the later repeats. 

Mostly ran by feel not paying attention to watch, but should be in the 5:45-6:15 pace range, which appears to be exactly where I ended up.  Just trying to get the legs used to the idea of running faster on Saturday for the Run 4 Kids 10K. Kim's doing the 5K and our daughters are running the 1K. Should be fun.

Splits (Ave pace/HR): 5:56/156, 6:08/169, 6:15/174, 6:06/181, 5:47/179

Comments
From Dale on Thu, Apr 08, 2010 at 19:22:55 from 69.10.215.11

Wow, that's a fairly brutal mistake to make on those! Not suffering too badly is a really good sign.

From Tom on Thu, Apr 08, 2010 at 19:37:01 from 74.211.9.52

Dale I'm sure it helped that I'm in St. George which is 2000 feet lower elevation than back home.

From Dale on Thu, Apr 08, 2010 at 19:38:58 from 69.10.215.11

Oh, so you're cheating.

From Dale on Thu, Apr 08, 2010 at 19:40:06 from 69.10.215.11

Kidding...

Yet another plug for training at altitude.

From RivertonPaul on Fri, Apr 09, 2010 at 12:49:36 from 67.42.27.114

Enjoy the 10k.

From Tom on Fri, Apr 09, 2010 at 12:54:57 from 74.211.9.52

Thanks Dale and Paul. Since the race is also lower altitude (although 500 ft higher than St. George) I'm hoping it helps. Kinda hilly thought so that might negate any low altitude benefits.

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