Every Run is a Great Run!

April 24, 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
Mon, Mar 17, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.008.000.0013.00

Went out just before noon, did a few miles warmup then 8 mile tempo in the 1/2 marathon pace range. Legs felt pretty good today and I was pleased with the run, although it took my brain a couple of miles to get in the game. I was quite happy to have enough gas left on the last mile to push a bit and get the 6:16.

I wore the Adidas Adizero racing flats so that might have bought me a few seconds. But I need to remember I have to wear the right socks with these shoes or I get nasty blisters on the balls of my feet. Unfortunately I did NOT wear the right socks today so I've got a huge one on my left foot. Hope it doesn't bug me all week.

Finished the 8 mile tempo in 51:32. Ave pace 6:26. Splits were 6:31, 6:29, 6:26, 6:24, 6:26, 6:27, 6:29, 6:16.

Also did some circuit/weights afterward.

 

Comments
From Kim on Mon, Mar 17, 2008 at 15:48:03

Good job, Tom! Some day I want to be able to run that fast with you, even if it were just for a half a block!

From Tom on Mon, Mar 17, 2008 at 15:51:23

Kim actually you seem to be a better sprinter/kicker than me so you probably can already whoop me good on a 1/2 block race!

From Cal on Mon, Mar 17, 2008 at 15:54:41

Nice job again! I'm continually impressed with your abilities to whip out those great times.

From Kerry on Mon, Mar 17, 2008 at 16:15:23

Man, that's the advantage of being able to average a 6:26 pace -- you can get in a long run and still have time for some circuit weights. That's something I need to start working on. My lower back muscles need to be a lot stronger.

From Brent on Mon, Mar 17, 2008 at 16:42:51

Tom, just read an article about tempo runs, 15 to 20 seconds per mile faster than marathon pace, close to the pace you could hold for a half marathon. It seems you are right on track to break 3 hrs. I don't know how you stay so darn consisent on these runs?

Stay Kool, Great Workout, B of BS Rools out

From Terry on Mon, Mar 17, 2008 at 17:15:23

You're a running machine! Nice strong finish with a 6:16, WOW!

From johnA on Mon, Mar 17, 2008 at 18:20:19

6:16 to wrap up the workout. Excellent!!!

From Clay on Mon, Mar 17, 2008 at 21:20:06

Great job Tom you are primed for a great racing season, I'm kind of excited to see how you do this year...

From Sasha Pachev on Thu, Mar 20, 2008 at 10:17:02

That is very good. What used to be your 5 K pace is now a long tempo. Note that this would be slower than your true race pace in the half-marathon. It is virtually impossible to run 8 miles alone after a 5 mile warm-up on a regular training day at your true half-marathon race pace.

From Tom on Thu, Mar 20, 2008 at 10:20:41

So Sasha, what do you think I should shoot for at Striders 1/2 and how should I approach the race? I really have nothing to prove and I don't mind taking some risks and going out aggressive early even if that means I bomb the race at the end.

BTW I should mention I actually ran about 2.5 mile warmup miles, then did the 8 mile tempo then 2.5 more cooldown miles.

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