Every Run is a Great Run!

January 2007

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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:

2022 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 35 years. We have 5 great kids.

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Miles:This week: 12.30 Month: 127.55 Year: 668.40
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 459.05
Asics Gel-Nimbus23 #2 Lifetime Miles: 168.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.500.0012.507.5058.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Speedwork session on treadmill. 1/2mile warmup then 1, .75, .5, and 3 .25 mile intervals between 6:00 & 6:30 min/mile pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-train day: 5 min bike, circuit/weight train 30 min, 15 min stairmaster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.500.006.00

Tempo run: 1 mile warmup, 4.5 miles @ 7:10 to 7:20 pace, 1/2 mile cooldown.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crosstrain day: 20 minutes bike, 20 minutes stairmaster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-train day: 30-40 min weight-training.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.001.504.00

Mini-speed session on treadmill. 1.5 mile warmup, .75/.50/.25 mile intervals at 6:00-6:20 pace, with .25 rests in between.

Reduced mileage week. Still trying to get over lingering high-hamstring problem in left leg.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crosstrain: Bike/Weights/Stair

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.000.004.00

Mini-tempo run: 1 mile warmup, 3 miles @ 7:00-7:15 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-train: 20 min bike, 20 min stair

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight-training day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Treadmill speed workout. 1.5 miles warmup, then 1m, .75m, .5m, 3 x .25m intervals @ between 5:55 & 6:22 min/mi. pace. Still doing .25m rests in between intervals, mostly walking on longer intervals and slow running on shorter intervals.

This workout is getting a little easier but is still tough to get motivated about. I sure wish weather was nicer so I could run outside. Hopefully this workout will help me get my 5K times down a bit and make a 6:25-6:35 pace feel easier.

Hamstring feeling a little better today.

 

 

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-train: Bike/Weights/Stair

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.000.006.00

Tempo run on treadmill. 1 mile warmup then 5 miles @ 7:15-7:30 pace. I had a hard time making it to 5 miles today, getting real bored on the treadmill. I look forward to doing this workout outside for comparison.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.500.0012.507.5058.50
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