Every Run is a Great Run!

Running of the Leopards 5K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTom's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010201120122013201420152016201720182019202020212022
15% off for Fast Running Blog members at St. George Running Center!

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:

2021 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 34 years. We have 5 great kids.

http://lyndybutler.com/track/at-the-end-braydons-song

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 6.00 Month: 61.50 Year: 61.50
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #6 Lifetime Miles: 387.52
Asics Gel-Nimbus23 #1 Lifetime Miles: 141.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
177.108.5027.400.50213.50
Brooks Launch Miles: 31.00Asics DSTrainer Miles: 6.00Asics DSTrainer #4 Miles: 97.50Asics DSRacer Miles: 35.00Asics DSTrainer #3 Miles: 21.00Asics DSTrainer #2 Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Ran 7 miles at work on the treadmill since roads were still a little wet & slushy in places. Did 8 x 45s strides during the last 1/2 of the run at 9-9.7mph

57:33 (8:13) 

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

Six with Kim.

8:57/136

Asics DSTrainer Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Ten miles on a chilly morning with Kim and the SFRC.  Ended up being a mild progression run for me with the last 2 miles or so around MP.

8:33/153 

Asics DSTrainer #4 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.001.250.0010.00

Wow what a great day, nearly perfect for a March running day.  Went out around 11am and ran just over 3 with Kim then we went our own way and I finished out 10 miles that included 10 x 45s repeats mostly around 6 min pace.  Everything felt pretty good today.

8:20/156 

Asics DSTrainer #4 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another warm day but the nasty wind was a spoiler.  Ran hills at work including 8 x 8s hill sprints.

8:25/148 

Brooks Launch Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.001.400.0010.00

Ran 10 just before lunch.  Did 8 x 60s pickups the last half of the run, 6-6:30 pace.

8:06/156 

Asics DSTrainer #4 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles at work on a bright sunny day.  Tried out my new DSRacers, I think they're a keeper.

8:19/147 

Asics DSRacer Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 with Kim around noon on a dandy sunshiny day.

8:56/136 

Asics DSTrainer #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Slept in a little bit today and waited until the sun came out to do a mostly track workout. Plan was for 9 miles with 4 mile track tempo run in the middle.

Goal was to not focus on pace so much but just to keep my HR in the half marathon pace HR range which for me is around 175-185.  This was my first time trying out the new track at the Junior High. Pretty nice and even nicer that it's only a half mile from home.

I figured I'd be around 7 min pace and I was right.  Felt a bit harder than I wanted it to but I've run decent miles this week and this the 3rd focused/harder workout for the week so my legs weren't so fresh.  Overall I think it was a decent workout that will pay benefits later.

4 miles overall time 28:03 (7:01 pace). Ave HR 182. 

Asics DSTrainer #4 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Wow quite the toasty warm day for a March run, 55-60 degrees.  I was actually a bit warm with my short sleeve shirt, need to go singlet next time and get used to running in warmer weather again.  Went our around 11am, did just over 3 miles with Kimi then did a progression run solo, finishing out with some hard uphill.  Pretty pooped after this run.

8:13/158 

Asics DSRacer Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work including 9 hill sprints.

8:15/150 

Asics DSTrainer #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Another unseasonably warm & windy day.  I had no gas in the tank today, I haven't slept so great this week (dang daylight savings!) and maybe between that and not being used to the warmer temps made me wimpy. 

I did manage to do 8 x 60s uphill repeats at 5K effort (not 5K pace). 

Asics DSTrainer #2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just a nice & easy recovery run in the sun at work.

8:30/145 

Brooks Launch Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.004.400.009.00

Went to the track at the JH to do a tempo workout.  Plan was for 2 x 15 min at HMP to 10KP (6:40 to 7:05 pace range) with 1 min jog/rest in between.  

At 60 degrees and sunny it was a bit warmer and windier than I would have preferred but the faster miles actually went pretty well.

15-min repeat 1: 6:55 pace, ave HR 177

15-min repeat 2: 6:45 pace, ave HR 188 (max HR 193)

Total tempo miles: 4.4 

Asics DSRacer Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Not very often you get to run in 50 degrees on a March morning!  Of course there is always the SF canyon winds to balance things out and give you some moments of unpleasantness. Since much of the SF population is down in St George there was not much turn out for the run.  Mostly ran with Kim then she added on a few more with Bob and Dave. Kept in nice & easy after the tempo miles yesterday.

9:18/132 

Asics DSTrainer #4 Miles: 12.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.002.500.009.00

Back to winter just a bit today with temps around 32 and a little breezy.  But it actually wasn't too bad.   Did a progression run just before lunch, started out nice & easy then gradually speed up and finish the last 20 minutes in the HMP/tempo range including some good uphill to finish up.   Pretty pooped at the end of these runs but I usually feel pretty dandy after cooldown, lunch and a shower.

8:00/162 

Asics DSTrainer #4 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice & easy 6 mile hilly run at work including 10 x 8s steep hill sprints.

8:19/149 

Asics DSTrainer #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.002.400.008.00

Ran down to the row of trees just before lunch then did 15 x 1 min repeats at 5K pace with 1 min active recovery.  Kept the pace in the 6:15-6:30 range.  Seems like these type workouts always feel harder than they should.

Asics DSTrainer #4 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work.  Didn't have much mojo today.

8:23/146 

Brooks Launch Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 miles with Kim on a breezy sunny morning.  Hopefully I make a respectful showing at my 5K race tomorrow.

Asics DSTrainer #3 Miles: 3.00
Comments(1)
Race: Running of the Leopards 5K (3.11 Miles) 00:18:44, Place overall: 24, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.002.600.508.00

Had a blast running this speedy 5K course.  Those East High folks know how to put on a 5K with not just tons of downhill but also tailwind as well!  

So yes I need to make the disclaimer that despite this tying my lifetime 5K PR time, it was a VERY aided course, but it sure was fun!  Yes I do love that downhill running and luckily my aging body seemed to handle it OK and I don't think I sustained any injuries.  I would say this is probably worth a 19:45 time on an honest 5K course.

Mile-by-mile breakdown:

Mile 1 - 6:10  Felt very good this mile, it's been so long since I've run a 5K I couldn't remember how mile 1 is supposed to feel so I maybe held back a little.  The only uphill of the course comes toward the end of this mile and the beginning of mile 2.

Mile 2 - 6:06 Still feeling good, having fun passing all the foolish teenagers who didn't train and are now dying after running mile 1 too fast. I can see that I have a pretty good shot at sub-19.

Mile 3 - 5:52 This is the ideal mile 3 for a 5K - straight, downhill, with a tailwind.  Just having fun passing more teenagers (and even a few more seasoned runners) and hoping I don't hurt myself since I haven't run a sub-6 mile in a race for a long time.

.1 - :37 (5:24) Race finishes on the East High track and I get in a battle with another Master runner (turns out he was 50), I pass him, he passes me, I sneak up and pass him again around the final turn but I kick too soon and he catches me again just before the finish. Dang. Oh well it made for a fun finish and kept me focused.

Overall I'm happy with the race and look forward to a 10K next month. 

 

Asics DSRacer Miles: 8.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.500.000.0011.00

Got the run done just before lunch.  Quite the blustery unsettled day, got a little bit of every thing weather-wise during the run.  Ran 3 with Kim then 8 more solo.  Did a mild progression run with last 20 minutes in the MP range.

8:18/151 

Asics DSTrainer #4 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work.  Felt sluggish at first but felt better as the run progressed.  Did 8 x 10s hill sprints toward the end.

8:09/150 

Asics DSTrainer #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.001.100.009.00

Nice sunny day today probably around 60 degrees.  Went out with Kim around 11am, did just over 3 with her, then did some hill repeats - 8 x 60s @ 5K effort, then finished up with about 3 more miles with Kim. 

8:44/148 

Asics DSTrainer #4 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6-miler at work just before lunch.

8:22/149 

Brooks Launch Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.750.009.00

We got wild & crazy today and deviated from the typical late morning run routine and went out in the early morning instead.  Ran 2 or 3 with Kim then she did some on her own and went to work with her WannaRunna5K gang while I did a track workout.  

My plan was for 2 x 15 min @ just faster than HMP with 5 min jog in between.  But sometimes things don't go as planned and that was the case today.  I need to remember to ease off the pace a bit in the early morning compared to later in the day to achieve the same workout.  I did the first 15 min too fast and I think the canyon wind got to me as well.  Ran out of gas on the 2nd repeat and had some GI distress and cut it short just over 10 min.  Oh well still better than nothing.  All faster miles between 6:45-7:00 min/mile pace.

8:05/162 

Asics DSTrainer #4 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy recovery run on a warm but breezy morning to finish out March.  Ran mostly with Kim, Doug and Alan for not quite 8 miles before I headed home and they finished up their 16-18 milers.  Got in 1 mile with Rui dog.

9:19/131 

Asics DSTrainer #2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
177.108.5027.400.50213.50
Brooks Launch Miles: 31.00Asics DSTrainer Miles: 6.00Asics DSTrainer #4 Miles: 97.50Asics DSRacer Miles: 35.00Asics DSTrainer #3 Miles: 21.00Asics DSTrainer #2 Miles: 23.00
Debt Reduction Calculator
Featured Announcements