Every Run is a Great Run!

April 19, 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.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	18.60	Month:	65.20	Year:	360.20
Saucony Fastwitch #1 Lifetime Miles:						65.50
Asics Gel-Nimbus23 #3 Lifetime Miles:						718.70
Asics Gel-Nimbus23 #4 Lifetime Miles:						602.45
Asics Gel-Nimbus23 #5 Lifetime Miles:						209.75

Mon, Apr 05, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	1.00	1.50	0.50	9.00

Not having the greatest day today. Lots of stress at work and then when I got to the gym I realized I forgot my running shorts. Luckily they usually have a few "loaner" items (don't worry they've been through the laundry) and so I got to run in some super-huge basketball shorts that looked like bermuda shorts on me.

Plan was for a 3-3-3 workout. 3 miles easy, then 3 mile progression run starting at MP and ending up at 5K pace, then 3 miles easy cooldown. Based on my HR I think the effort was there, maybe even harder than called for as ave HR on the high side.

What messed everything up was the dang-blasted wind! Right in my face for the 1st half of the run and especially during the 2nd faster mile, must have been gusts of 20-40 mph, I was having trouble holding sub 8:30 for a time even though HR was over 180. At least I had the tail wind for the last mile or so.

Splits/AHR: 7:31/171 (headwind), 7:26/180 (very strong headwind the first half, then tailwind), 6:14/188 (tailwind).

HR was pegged at 190+ the last 1/2 mile so I'll count that as V02 max. Since I had a strong tailwind this last mile it seems like I should have been able to do better than 6:14 but it is what it is. Seems like lately I'm getting my endurance legs back but the speed seems to have left me. Also not sure why my ave HR is always high the last while, resting HR a bit high too. Oh well....patience....

Overall: 7:54/161.

Got a migraine for a while after getting back to the office. Thankfully it's gone now. I really don't like migraines so much.

Comments

From RivertonPaul on Mon, Apr 05, 2010 at 17:34:44 from 67.42.27.114

Shame you had to run in the gusty wind with sails on your legs. Hope you feel better.

From Calvin on Mon, Apr 05, 2010 at 17:40:31 from 66.133.117.3

Sounds like a nice effort Tom, regardless of what your watch said.

I'm thinking of stashing an emergency pair of shorts in my desk drawer. Had a similar issue last Friday when i was ready for a mid-day run at work.

From Tom on Mon, Apr 05, 2010 at 17:45:03 from 137.65.56.16

Thanks Paul, I hadn't factored in the baggy shorts and the wind-sail factor, I'm sure that costs me a few seconds per mile at least ;)

From Dale on Mon, Apr 05, 2010 at 21:21:12 from 69.10.215.11

Headwind always takes more away than a tailwind gives, especially since the tailwinds negate some cooling effect. And those are some pretty stiff wind speeds you were running in....workout conditions like those it's probably best to chuck notions of pace and go by effort alone.

Perhaps some short intervals would bring a bit of speed back to your steps. Like 20 x 1 min on/1 min off...short enough to run very fast but enough of them to give you a decent boost.

From Brent on Mon, Apr 05, 2010 at 23:06:26 from 66.7.127.219

Slam a jamma, Stockton short shorts preferred- old school - impressed with your max heart rate - how long can you run at 190? Likely the shorts gave you the migrane - looking like a fool with pants hanging down.

Stay Kool, B of BS Rools out

From Tom on Tue, Apr 06, 2010 at 08:58:30 from 137.65.56.16

Dale - thanks for the suggestion, I notice my planned Thursday workout is along those lines but shorter since I'll be racing Saturday. Hopefully it will help.

Brent - Once my HR gets to 190 then it means I'm in red-line mode and I'll be lucky if I can get another mile in before I crash and burn. I've learned a persons max HR can vary wildly from runner to runner. For whatever reason mine is abnormally high for my age, I think Sasha's is in the 170's. I keep expecting mine to go down as I get older since that what the HR calculators say should happen, but so far that hasn't happened much if at all. I've also learned that HR can be real deceiving, sometimes I'll be dying at 170 but other times feel like I can run forever at 180+. Weird stuff.

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