Every Run is a Great Run!

March 2011

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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: 0.00 Year: 233.00
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 536.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 148.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.006.001.000.00189.00
Asics Gel 1150 Miles: 30.00Asics Gel 2150 #2 Miles: 60.50Asics Gel 2150 Miles: 23.00Asics DSTrainer Miles: 59.00Barefoot On Grass Miles: 6.50Brooks Launch Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 this morning with Kim same route as yesterday and about the same temps but today the canyon winds were insane!!  About as bad as I've ever seen and made the run feel like a tempo run when going into the wind even though pace was 9-10 range.

9:14/164

Later did 30-min XT at work gym similar to yesterday.

Asics Gel 1150 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning 6 miler very similar to the last 2 days, very WINDY!! It worked better for Kim to go later today so I was solo. Legs and hip feeling really good this week so just need to wait a couple more weeks or so for the cardio to catch up so my HR isn't so whacked out all the time.

8:58/168

Later went to gym for 30 min XT. Bikes were busy today so did 15 min each stairs and eliptical.

Asics Gel 2150 #2 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day today. Just did 30 min XT at the gym plus some core work.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim in the early morning. NO WIND today which made things especially nice!  Been a good running week so maybe I'll try 10-12 tomorrow.

9:11/152

Was going to go to the gym for some XT but been busy at work and I'm thinking I'll get more benefit from a nice nap at lunch.

Asics Gel 2150 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Survived  my first double-digit run since mid-Jan. Woohoo!  Ran mostly with Kim and Doug B. The wind was back again but it wasn't too bad.

8:56/152

Asics DSTrainer Miles: 12.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim in the early morn. Overcast but no wind made for a peaceful run. Everything is feeling pretty good.

9:05/150

Later did 30-min XT at the gym and some core.

Asics Gel 2150 #2 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim in the morning. 9:05 pace.  Later went to gym for 30 min XT.

Asics Gel 1150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.500.500.008.00

Working at home today so Kim and I went out later for a nice-weather 8-miler. We did some fartleking across the universe. My first day trying some faster pace stuff, mostly 6:30-7:30 range. Felt pretty good it was fun to run faster again after a 2 month break. Kim was looking pretty dang strong too.

8:40/156 (nice to see HR starting to get with the program a little bit)

Asics DSTrainer Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Had planned on just XT today and no running. But it was so nice out when I went to the gym I had to get outside a get a little sunshine and ended up running 1 mile BFOG.  Also did 30 min XT and some core.

Barefoot On Grass Miles: 1.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 in the morning mostly with Kim. Felt a bit sluggish for some reason. Later on did 30 min XT at the gym.

9:18/152

My heart goes out to all those suffering in Japan.

Asics Gel 2150 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Nice morning for a run. Ran 13 with Kim and the SF running dudes. I put all 13 as easy miles for but some reason I really ran out of gas the last 3-4 miles and they weren't so easy. Maybe the mid-week faster running took more out of me than I first thought. Need to remember that when you get to be an old-timer you need to be patient and build up the miles/speed v-e-r-y s-l-o-w-l-y....

9:01/161

Asics Gel 2150 #2 Miles: 13.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 6 with Kim on a very dark morning.  We spooked a deer who in turn gave us a major spook. Felt much better today than Friday/Saturday.

8:56/148

Later at the gym did 10 min on stairstepper then 2.5 miles of running including 1.5 BFOG.

8:16

Brooks Launch Miles: 1.00Barefoot On Grass Miles: 1.50Asics DSTrainer Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another dark & dandy early morning 6-miler with Kimi. Pace was dont-care, just over 9 min/mi I think. Dang time-change always makes me groggy for a few days.

Later did 30-min XT plus core at the gym.

Asics Gel 1150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles with Kim around lunch time. She had a hill repeat workout planned so I joined in for the fun. Ended up with 6 hill repeats, around .35 miles each.

9:03/146

Asics Gel 1150 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Mini-rest day today. Slept in and waited until later at work for the workout. Warmed up with 10 min on the stair stepper then 3 miles running and 10 min cooldown (bike/eliptical) and some core work. Feeling pretty good on the run.

7:59/153

 

Brooks Launch Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the morning with Kim. Had a huge full moon for a little while before it set a couple miles into it.  The canyon winds were in one their angrier moods, holy cow it was blowing something fierce!!

8:59

Later went to gym at work for 30 min XT plus some core.

Asics Gel 2150 #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Nice & easy but kinda long social run today.  Kim and I ran with the SF group and enjoyed hearing a mix of both somber and silly stories. 

The first part of the run we listened to Doc Ludlow recount his experiences of the past week and a half in Japan. His wife is Japanese and her family is from the Sendai area and ironically they had made a trip to Sendai just days before the disaster hit. Fortunately they were in an area of Sendai 6 miles from the ocean so the tsunami didn't affect them, but some of the extended family lived closer to the ocean and were affected. Thankfully all the relatives survived. It was very interesting to hear a firsthand account.

Then later we got to hear out some of the escapades of "British" Bob and a his long time buddy and running partner Dave.  Stories of an encounter with "Diaper Boy" on the Provo river trail and other various running/racing adventures. Good stuff and made the run go by quick. Hadn't run 15 miles since early January. I probably won't go much further than for another couple months or so.

9:14/146

Asics DSTrainer Miles: 15.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 5 with Kim on a windy but fairly warm morning. Then we parted ways and I ran 2 more while she put on her new coach hat and helped some 20+ ladies get started on a couch-to-5k 9 week beginning runner training program. Go Coach Kimmer!

8:49/152

Later went to the gym for 10 min XT and 2 miles BFOG. Brrrrr on the BF!

Barefoot On Grass Miles: 2.00Asics Gel 2150 #2 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the morning with Kim. When we started we had a nasty wind with snow pellets smacking our face but thankfully after the first mile or so the wind died down and it ended up being a pretty nice run.

Later to the gym for 30 min XT and some core.

Asics Gel 2150 Miles: 6.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Working at home so we ran just before noon in the sun. The sun was really nice but the dang wind was bothersome. But we're used to wind here in SF.  Kim had a 3 mile tempo run planned which sounded good to me to help me transition to a bit faster running and MP. She had some pretty good mojo going and averaged 7:40 over the 3 miles finishing with a strong sub-7:30 on the last one. Nice.

Asics DSTrainer Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Mini-rest day. After 10 min warmup on the stair stepper I had a nice relaxation 4 mile run at work.

8:14/151

Brooks Launch Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Coach Kim and Kay went out extra early this morning so she could get her 6 in before meeting up with her newbie runner ladies group. Since I was only going 4 or 5 I decided to sleep a bit longer and go out solo. Ended up with 5 on a cloudy but peaceful morning.

During the run I was inspired to give Sensei Kim's running grasshopper's group the honorable name of "Kim and the Kardiodashians". So from this point forward that is what they shall be know as.

8:48/154

Later to the gym for 30 min XT plus some core.

Asics Gel 1150 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A bit cold for late March and the canyon wind was ruthless this morning. But we got out and got er done early running with the other SF crazy runners. Ended up with 14 miles. The last mile uphill into the wind kicked my fanny.

9:02/150

Asics Gel 2150 #2 Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Up and at it early today, ran 5 with Kim then some more solo as Kim went to meet up with the Kardiodashians.  Nice to not have any wind for a change. Feeling pretty good today, wasn't sure how much more I'd go solo but just went with the flow and ended up with 10.

8:44/147

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

Six miles in the morning with Kim. Hopefully we get some warmer more spring-like weather soon.

Had plans to go to the gym later for some XT and core but got too busy at work and it didn't happen.


Asics Gel 2150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.500.500.008.50

Worked at home today so did the run later in the morning. Kim was doing a 6 x 800 workout (400 rests) so I joined in for the fun.  Temps were pretty nice (40's) but the dang wind made the 800's feel harder than normal. Plan was to shoot for 3:30-3:45 for each interval.

Kim stayed pretty consistent thoughout except for the last one when Coach Tom decided to mess with her a little and pick up the pace to see if she would notice. She figured it out by about 1/2 way through and I don't know that she appreciated it but did a good job staying close and finished it in 3:20something.

Splits (rests):

3:37 (2:32)

3:37 (2:43)

3:36 (2:52)

3:39 (3:02)

3:38 (3:13)

3:18

Asics Gel 2150 #2 Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Mini-rest day.  Ran 4 miles just before lunch including 2 BFOG. Also did 10 min XT warmup and some core.

Brooks Launch Miles: 2.00Barefoot On Grass Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.006.001.000.00189.00
Asics Gel 1150 Miles: 30.00Asics Gel 2150 #2 Miles: 60.50Asics Gel 2150 Miles: 23.00Asics DSTrainer Miles: 59.00Barefoot On Grass Miles: 6.50Brooks Launch Miles: 10.00
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