Every Run is a Great Run!

February 2013

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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: 11.00 Month: 125.50 Year: 533.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 678.95
Asics Gel-Nimbus23 #5 Lifetime Miles: 306.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
163.000.0012.252.25177.50
Asics DSTrainer17 #4 Miles: 84.50Asics DSTrainer17 #3 Miles: 59.00Asics DSRacer Miles: 29.00Asics DSTrainer17 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A dandy little 6 miler with Kim in the sunshine. Shorts and t-shirt and temps in the 50's. No complaints!

Asics DSTrainer17 #4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nice morning run up/down the trail including Snow Canyon.  

Asics DSTrainer17 #4 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning out in the lovely 14 degree inversion weather.

8:58 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.508.00

Gotta be up in SLC all day for work so got to the gym early for a fine treadmill workout. Must have been brain-dead I forgot most my gear and also the breakfast I had put together last night to bring with me to eat after the run. Luckily the gym has loaner gear (if you don't mind looking like a dork) and I got some food at the cafe at work so all was well.

After 2 mile warmup did 4 x 1 mile @ just-faster-than-5K-pace with 1/2 mile jog rests in between. Workout was OK, always seems like speed work is a easier on the treadmill and you're cheating a bit but it sure beat trying to do it in frigid temps and gunky air. Did first mile around 6:20 then sped up each mile finishing the last one in just under 6.

Asics DSRacer Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the early morning. Around 25 degrees which feels warm this year.

8:50 

Asics DSTrainer17 #4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got out around noon and enjoyed a nice run in the sun minus the smog. Around 30-35 degrees but with the unfiltered sun if felt warmer. Too bad we only get these days once in a blue moon in between inversion-land and the next storm.

8:22/144 

Asics DSTrainer17 #3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five on the treadmill.

Asics DSTrainer17 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Definitely tough to get these longs runs in on these cold, stormy and sometimes slick-road mornings. But we got it done albeit at a very leisurely but sometimes still difficult pace. Started out with a good sized group but it was mostly Doug and Kim and I for the last half of the run.

Asics DSTrainer17 #4 Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Had a nice run in light snow with Kim in the early morning. About an inch of fresh snow on the roads but not slick most places and not windy so it made for a nice peaceful run. 

PM: Went to the gym at work around 2:30pm for 30 min XT + core.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.001.009.00

Was hoping it would warm up a bit more for the 800m repeats workout but just before noon before I went out it was still only in the low 20's. Oh well at least the air was fairly clean and the roads were clear. 

Been trying to get lots of downhill training since my March 5K is very downhill. Ideal would be running down a canyon but doesn't work so good in the winter. So for workout today I maybe dropped 100-200 feet overall but nothing very steep. And the hoped for tailwind actually ended up being a bit of headwind so that made the workout pretty tough. Ended up taking full advantage of the 3-4 minute rests in between and did more walking than usual.

Did 8 x 1/2 mile repeats, shooting for 5:55-6:05 and that's just about how things worked out. Felt pretty well pooped at the finish and glad to be done. Didn't love having longs and my jacket the last 4 repeats, I was wishing for shorts and no jacket.

Splits were as follows: 3:03, 2:58, 3:00, 3:03, 3:02, 3:02, 2:57, 3:00. 

Asics DSRacer Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Had a nice recovery run, mostly with the lovely and talented Kimi.

PM: Did 30 min XT + core at the gym. 

Asics DSTrainer17 #4 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 miler just before lunch.

8:28/149 

Asics DSTrainer17 #3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice & easy 5 miler in the early morning with Kim and Kay.

Asics DSTrainer17 #3 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Had a nice run this morning, weather was cold and a bit windy but skies and roads were clear and we got some nice sun the last few miles. Started out with a pretty good sized group that ended up with Doug and Alan and Kim and I most of the last 2/3 of the run.  

Had planned anywhere between 12 and 16 miles depending on how things went and thankfully everything went well and we got the full 16.  

Asics DSTrainer17 #4 Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Waited until the sun came out then went out with Kim for 6. A bit cold and breezy but still nice to see the sun.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice short-sleeves and shorts run in St George just before lunch. Around 50 degrees so pretty nice even with the breeziness. Did a few downhill strides along the way.

8:17/152 

Asics DSTrainer17 #4 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

Asics DSTrainer17 #3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

Had plans for a downhill 5K tempo run so decided to wait until just before lunch and run down from the top of Harry's Hill. Thankfully the weather cooperated and roads were clear and not too cold, although the cooler/humid conditions tend to give me calf cramps.

This route is very downhill the first 1.25 miles, then some decent downhill the rest of mile 2 with mostly flat to slight downhill the last mile. I had mapped out the course with the course tool earlier and had plans to try and run splits of around 6:00, 6:15, 6:30 to finish around 19:30 for 5K.

But stupid me with the downhill I have a hard time pacing and like to go out too fast, which I did today making me hit close to max HR (around 190) too soon around middle of mile 2 which leads me to crash and burn shortly there after. Barely into mile 3 I started feeling the GI distress and legs turning to noodles and feeling like they might cramp so I wimped out and decided to stop at 2.5.

I'll do this run again in a couple week where I hope to redeem myself.

Splits/Ave HR:

mile 1 - 5:45/174

mile 2 - 6:11/185

mile 2.5 - 3:18/189

Max HR 191 

Asics DSRacer Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice morning run with the gang and nice to cut back the miles a bit this week.

Asics DSTrainer17 #4 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the brrrr early morning (15 degrees with wind chill of 2) and a humongous moon.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.250.758.00

Just before noon did some mile repeats with the first 2 being very downhill and the last 2 just a bit downhill but essentially flat with the dang headwind that made me very tired by the end!

Mile splits were 5:47, 5:47, 6:29, 6:39. Jog/walk rests of 4-5 minutes in between.  

Asics DSTrainer17 #4 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice & easy 6 miler with Kim on a sunny (but still dang cold!) day around 10am.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 

Asics DSRacer Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
163.000.0012.252.25177.50
Asics DSTrainer17 #4 Miles: 84.50Asics DSTrainer17 #3 Miles: 59.00Asics DSRacer Miles: 29.00Asics DSTrainer17 #2 Miles: 5.00
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