Every Run is a Great Run!

February 2012

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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: 94.00 Year: 743.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 748.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 382.25
Altra Escalante #1 Lifetime Miles: 62.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.409.000.600.50190.50
Asics DSTrainer #4 Miles: 103.50Brooks Launch Miles: 40.00Asics DSTrainer #3 Miles: 27.00Asics DSTrainer Miles: 7.00Asics DSTrainer #2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

When Kim and I headed at the door around 11am the wind was pretty wicked from the east. So we headed west down the hill and into the bottoms with hopes the wind would be calmer by the river.  Thankfully it was quite a bit nicer in the bottoms than the bench, ended up feeling a bit overdressed and too warm.

Ran just over 3 with Kim then 5 more solo.  Still feeling pretty good, planning on donating blood later today so we'll see if I still feel good for tomorrow's run.

Did 1 steep hill sprint early in the run.

8:30/145 

Asics DSTrainer #4 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran at work - did part of my 7 Peaks out & back run (only 6 peaks worth). Felt pretty good considering I donated blood last night.  HR was pretty high though, I'm assuming that's why.

8:31/155 

Brooks Launch Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Did the usual Saturday long run with the SF running club.  Felt OK the first few miles then we hit a ruthless headwind and things got pretty tough. Nice to be done with the run for the day.

8:45/150 

Asics DSTrainer #4 Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got out just before lunch on a sunny day.  Ran with Kim for 2 or 3 then the rest solo.  Did a couple of steep hill sprints.  Not much gas in the tank today and always felt like a headwind no matter which direction.  Not sure if the blood donation last week still has me messed up or something else.  Ave HR was way high too considering the pace. Oh well I guess some days are just like that.   

8:52/148 

Asics DSTrainer #3 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got tied up at work and didn't get out to run until after 3pm.  Not my favorite time to run but the unseasonably warm temps (40's) and sunshine helped.  

Kind of a weird run, my legs felt great but I was breathing way too heavy for the pace and my HR was thru the roof with my overall ave HR about where it should be after a tempo run. Talking to Kim she's been feeling the same way so I think we chalk it up to the blood donation last week.

8:30/158 

Asics DSTrainer Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Bit cloudy and chillier today than we've become used to, but still pretty nice for early Feb with temps in the high 30's.  Felt a little better today than that last few days but still taking it easy. Ran with Kim for around 2 miles or so but she was really not feeling the love today so we mostly did our own thing.

8:43/151 

Asics DSTrainer #4 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Hill run at work.  Did 2 steep hill sprints toward the end. Feeling a bit weary lately I'm thinking I'll lower the running miles and maybe add some cross-training for a few weeks.

8:28/153 

Brooks Launch Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Figured cross-training might be good but working at home today so no gym access.  So only option was to crank the incline on the treadmill all the way (it doesn't go that far) and do some uphill walking.  

I was actually surprised how good a workout I could get with the incline, HR stayed in the 130's and 140's most of the time about the same as a slow run. Pretty boring but helps to be able to watch/listen to TV.  I lasted an entire hour and covered just over 3 1/2 miles.

Legs feeling quite rejuvenated and refreshed so maybe doing 1-2 days of XT for a while will be a dandy thing and keep the dang -itis's under control. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics DSTrainer #4 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Felt better today than I've felt for a while.  Still breathing awfully hard for not-so-fast pace but so is Kim so we're figuring it's still the blood donation effect running it's course.  

Ran just over 3 miles with Kim then the rest solo. Did a mild progression run, start out nice & easy then gradually work toward MP effort the last 2 or 3 miles with uphill the last mile.

8:23/157 

Asics DSTrainer #4 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hill run at work. Did 3 steep hill sprints towards the end. Felt pretty good.

8:22/151 

Brooks Launch Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran an easy 7 miles in the mid-morning mostly with Kimi. Enjoying a day off from work.

9:10/140 

Asics DSTrainer #2 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.507.00

Ran at work just before noon.  Did 8 x 20s strides during the last half of the run. 

8:15/157 

Brooks Launch Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles just before lunch mostly with Kim. Toward the end did 4 hill sprints.

8:55/139 

Asics DSTrainer #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Would have been a good day to stay in bed for me today. I've had a sore throat and head cold coming on the last couple of days. Took some Nyquil last night to help me sleep (which it did), but unfortunately it left me with a bit of hangover for the morning run and made it feel like a death march.  I was just glad to be done after 8 miles. Hopefully taking it easy today and day off tomorrow will make things good to go for Monday.

Asics DSTrainer #4 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

A bit nippy with a bit of canyon breezy when we went out around 10am.  But the bright sunshine made it feel pretty good for a February run.  Plan was for a 10 mile progression run, start out nice & easy and speed up to MP effort for the last 20 minutes or so.

Started with Kim and we ran together for about 3 miles then she headed up the hill and I stayed in the bottoms to do an out-and-back route gradually speeding up each mile.

Felt pretty good, still have a bit of head cold and congestion but felt tons better than Saturday.

8:19/158 max HR 183 

Asics DSTrainer #4 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run just before lunch.  Ran up and down a few hills and did 5 hill sprints for fun.

8:26/152 

Asics DSTrainer #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

We sure have been spoiled with weather this winter.  Even days like today that are supposed to be stormy end up having 40 degree temps and sun at 9am. Nice!  

Ran 8.5 easy mostly with Kimi.

8:55/146 

Asics DSTrainer #4 Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.600.007.00

Ran at work just before lunch.  Got intimidated by the wind and decided to go the treadmill route. Never my fave but it wasn't too bad today. Did 8 x 30s strides with speed set between 9-10mph the last half of the run to break up the monotony.

58:30 (8:21) 

Brooks Launch Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on a nice sunny morning. Toward the end did 6 x 8s hill sprints up Heartbreak Hill aka Stinky Skunk Hill. Legs feeling good.

8:16/152 

Asics DSTrainer #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles with Kim down in St George on a nice sunny morning.  A little chilly starting out but warmed up nicely once the sun came out.  Did out-and-back up/down the trail that heads towards Snow Canyon. Beautiful scenery as usual.  Kim added 4 more miles after I got done.

9:15/140 

Asics DSTrainer #4 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Did a long-ish run just before lunch.  Wind was horrendous from the canyon so I cheated and had Kim drive me to the mouth of the canyon and I ran down toward Benjamin then she picked me up when I was done.

I did do the last 4 miles back toward SF where it was slightly uphill and into the wind so I it wasn't entirely cheating the whole 12. Felt pretty good, it's nice to finally feel like my conditioning is coming back.

7:58/158 

Asics DSTrainer #4 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mile hill run at work. Weather was a bit stormy/snowy but not windy so I didn't mind it at all.  Did 7 hill sprints toward the end.

8:20/147 

Brooks Launch Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 8 mile recovery run mostly with Kim on a bit of a blustery day to finish out February.  

8:52/140 

Asics DSTrainer #4 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.409.000.600.50190.50
Asics DSTrainer #4 Miles: 103.50Brooks Launch Miles: 40.00Asics DSTrainer #3 Miles: 27.00Asics DSTrainer Miles: 7.00Asics DSTrainer #2 Miles: 13.00
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