Every Run is a Great Run!

April 26, 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, Mar 11, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.007.000.0011.00

Ran just before noon mostly on Kuhni Road.  Two mile warmup then 7 mile tempo run in the half marathon pace range. As I walked to the gym to get the running gear on it looked like it might be a cloudy, dreary day but it actually ended up being another beautiful day, nearly perfect for this type of workout.

I was hoping I would feel similar to how I felt 2 weeks ago when I did a similar 6 mile tempo and be able to keep the pace under 6:30 but today I just couldn't seem to get in a good rhythm or find a pace that felt very good. Ended up just trying/hoping to keep all the miles under 6:40. At least I was able to do this. I've noticed a pattern after races or race-like hard runs where it seems to take me quite a few days to fully recover to where I can do a tempo run at a decent pace. I need to keep this in mind when I set expectations about these type of workouts. Or perhaps I just need Kim to come out and warm up with me and give me moral support like she has the last couple of weeks.

Ave tempo pace 6:35.

Splits were 6:28, 6:31, 6:33, 6:32, 6:38, 6:38, 6:38

Also did a half-hearted circuit/weights workout afterward.

 

Comments
From josse on Tue, Mar 11, 2008 at 15:00:15

Great job on the workout your are headed for a great Marathon, which one are you planning on running?

From Tom on Tue, Mar 11, 2008 at 15:35:40

I'm only looking at St. George at the moment. I've occasionally been tempted to run a spring marathon while things are going well, since I'm paranoid something bad might happen (injury, etc.) before October. But looking at the schedule right now it's looking like SGM will be the next one. Any thing under 3 hours will be nice, but lately I'm thinking sub 2:50 sounds alot better.

From Clay on Tue, Mar 11, 2008 at 15:41:24

Tom I would kill for those splits! That was still a good workout, nice job...

From Dale on Tue, Mar 11, 2008 at 19:15:07

I find even if I *feel* recovered I'm usually not until a few days after a race. Nonetheless, those are some very respectable splits for a 6 mile tempo run. Having support definitely helps, I think, but you got it done and it's in the bank. Good work.

From Dale on Tue, Mar 11, 2008 at 19:20:48

My bad.....didn't mean to short you a mile of your tempo. A SEVEN mile tempo! Nice!

From Curtis on Tue, Mar 11, 2008 at 19:30:49

Nice job today Tom. That was still a very respectable workout.

From Kim on Tue, Mar 11, 2008 at 19:33:23

You always have awesome workouts! You are just too hard on yourself! Give yourself a big pat on the back! I'll give you a big pat on the back on Thursday! :)

From Brent on Tue, Mar 11, 2008 at 20:34:00

Tom, I wonder about days where the pace on a tempo might be slower than wanted? Is not the body getting the same workout or better if the effort is there? It is an interesting question as runners try to recover for the next race or tougher workout. We have all likely had a similar experience.

By the way, for what it is worth, many runners get injured before St.George regardless of being cautious. All eggs in one basket thing? Ogden is a gentle marathon without the steep downhills of St.George and would likely give you a positive PR.

Sasha Science would be interesting here.

Stay Kool, thanks for the support, B of BS Rools out

From Cal on Wed, Mar 12, 2008 at 09:45:07

I second what Brent said. You should give the Ogden Marathon some consideration.

Great tempo run, by the way!

From Terry on Wed, Mar 12, 2008 at 10:21:29

Nice tempo run, It looks from the splits that you may have actually listened to your body the last few miles telling you that you were pushing it to hard for a 7 mile tempo run for the day. Maybe another day and your body will tell you to push it harder the last 3 miles.

I'll agree with some of the others in saying if a marathon is one of your goals for the year then you should plan on doing 2 marathons. Too many times you'll have a bad day or bad weather that throws any PR hopes out the window. If the 1st marathon you try goes perfect then you can bag the 2nd.

From Tom on Wed, Mar 12, 2008 at 14:42:50

Terry I think I am finally learning to not try and force things on these tempo runs, but rather just take what my body gives me and be happy to finish out the workout. Much better than like there for a few weeks I was having to quit early all the time.

You guys are really trying to tempt me with the spring marathon idea. Hmmmmm. For now I think I'll just focus on the Striders half.

From Mike Warren on Wed, Mar 12, 2008 at 15:30:12

Tom, I would love to see you run Ogden! I have 2 marathons in mind this year also, STG and Ogden. My thinking was to get my BQ out of the way at Ogden and then just try to tear STG up! Because of my knee issues, I have considered skipping Ogden. I just have not been able to train consistent. So my thought was, do I stand a better chance putting my eggs in 2 baskets and run both. Or take it easy on my body and just hope and pray it all works out at STG. I don't know what to do. But in your case, just my 2 cents but you are flat tearing it up this year! Why not increase your chances at marathon glory?

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