Every Run is a Great Run!

December 21, 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:

2024 plans: 

  • Work on core strength
  • 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 38 years. We have 5 great kids and 5 great grandkids.
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Miles:This week: 0.00 Month: 0.00 Year: 1058.20
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 829.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 483.25
Altra Escalante #1 Lifetime Miles: 194.00
Fri, Mar 07, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.109.10

Well the little Uneventful 5K experiment actually went pretty well. Better yet Kim was also able to get some miles today without any IT band pain. Yahoo!

Warmed up a couple of miles solo, then stretched and did another warmup mile with Kim which included a few striders to get the legs ready to make an attempt at a sub-19 5K race-like tempo run. Ran the Canyon Elementary IceBreaker 5K route. Wanted to go out around 6-min pace and see if I could hold it. Held it for 2 mile then faltered a tiny bit on mile 3 but made it up during the last .10 to average 6:00 pace for total time of 18:37. I'm very pleased with this run and although I was very tired at the end and the last mile and a half were a bit painful, I'm pretty sure I could go under 18:30 in a true race environment on a similar flat course. Afterward did 3 miles cooldown run, some with Kim and some solo.

Overall time: 18:37. Ave pace: 6:00/mi. Splits: 5:59, 6:00, 6:03, :33 (5:37 pace on last .10).

Good luck to everyone running down in Moab this weekend! Looking forward to the race reports! 

 

Comments
From Cal on Fri, Mar 07, 2008 at 15:32:46

Way to go Tom! I guess you can cross off another one of your short-term goals.

So looking back at last year on March 10th, you ran a 7:10 pace in a 5K. If you were to summarize what has made this big of a difference in a year, what would you say?

From JohnA on Fri, Mar 07, 2008 at 15:33:17

What no wrong turns?

I wish I could have joined you today. Congratulations on a good run.

From Paul T on Fri, Mar 07, 2008 at 16:20:19

You're the man, Tom! Congratulations!

From Terry on Fri, Mar 07, 2008 at 16:21:16

You da Man! Wow!

From Tom on Fri, Mar 07, 2008 at 17:32:23

Thanks guys.

Cal - In order of importance I would say the following factors made the difference, in order of importance: 1)Months of consistent high mileage weeks (50-70 mpw), 2)Medium-long distance tempo runs, mostly in the 1/2 marathon to marathon pace range, 3)Some degree of luck in not getting injured over a 6 mo period of time.

Of course being on the blog and getting all of the support, encouragement, and maybe occasional chastisement has helped immensely.

From Kerry on Fri, Mar 07, 2008 at 17:45:27

Tom, you continue to amaze!

Didn't you also run more 5 and 10K's than you did in the past? It seems like that was one of your goals at the beginning of 2007. I've thought of doing more of the shorter races just because my best 5k pace and best half marathon pace are just 8 seconds apart.

From Andy on Fri, Mar 07, 2008 at 18:13:30

That's a great time especially considering it was run in a non-competitive environment. Your improvement over the past few months has been amazing.

From JeffC on Fri, Mar 07, 2008 at 18:44:55

Wow!! That is a great run. I haven't followed your progress over the past several months so I will take everyones word that there has been a huge improvement. But it really doesn't matter sub 19 for a 5K is huge. I enjoyed the report and everyones comments. Congratulations!

From Lybi on Fri, Mar 07, 2008 at 18:51:41

Without competition! That's amazing Tom. This is the year of Tom! Can't wait to see how the rest of your season goes...

From adam on Fri, Mar 07, 2008 at 20:13:50

great job Tom! It's a great feeling isn't it? Now no more 19's! think sub 18, sub 18, sub 18..

From Tom on Fri, Mar 07, 2008 at 23:02:15

Kerry - you're right, I did do a few more shorter races, usually about 1 a month. Pretty much higher mileage and lots of 3-10 mile tempo runs.

Thanks for the kudos and encouragement everyone.

From dandy on Sat, Mar 08, 2008 at 02:38:59

Tom, great job on the run. To be honest, watching those splits you've been banging out lately, I was surprised that this time was a PR for you. I guess I didn't pay attention to your list of PRs. I have a feeling you'll bust this time open again.

In terms of the beard that you and Kim asked about ... its my Boston Qualifier beard. I started growing it when I started training for the St Louis Marathon. I keep everything trimmed except the chin. I said that I wouldn't touch the chin again until I qualified. Its now about 3 inches long, but its tough to tell from the pic. You've got to love that Salt and Peppa action though at 38, eh?

From Brent on Mon, Mar 10, 2008 at 19:00:16

Tom, mental toughness to set a PR on your own, 100 commando points. Ditto on the rest of the comments, pretty darn impressive.

Stay Kool, faster and faster, B of BS Rools out

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