Every Run is a Great Run!

Running of the Leopards 5K

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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: 0.00 Month: 21.00 Year: 1344.24
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #6 Lifetime Miles: 316.02
Asics Gel-Nimbus23 #1 Lifetime Miles: 55.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.600.007.601.10191.30
Asics DSTrainer17 #3 Miles: 51.00Asics DSTrainer17 #4 Miles: 99.00Asics DSRacer Miles: 22.80Asics DSTrainer17 #2 Miles: 2.00Asics DSTrainer17 #5 Miles: 16.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 

Asics DSTrainer17 #3 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Had a dandy 18-miler in the morning with the gang. For the last 12 miles it was mainly Kim and I, Doug, and Alan.

Asics DSTrainer17 #4 Miles: 18.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Went out with Kim early. Temps weren't bad but there was some wind and snow/hail pellets that were kind of painful when they would pelt you in the eyes.

PM: Went to the gym around 3 for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing run in the sun just before lunch. Did some strides the last half of the run.

8:15/150

Asics DSTrainer17 #4 Miles: 7.00
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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
3.900.002.500.607.00

Great weather today perfect for another downhill 5K time trial. Temps in the low 40's and sunny with very little wind. I vowed to not make the same mistake as the last 2 weeks and go out too fast on the early steep downhill.

Plan was to run mile splits around 6:00, 6:15, and 6:30 to end up just under 19:30 for 5K. I almost forgot the plan and started out mile 1 a bit quick but then I mentally slapped myself upside the head and stuck to the plan, which ended up working out quite nicely and I ended up at 19:23.

Mile splits were 5:57, 6:16, 6:30, :39 (last .10)

I'm pleased with this workout. Maybe since Old Bean recently tweaked his hamstring playing church ball I can give him a little scare at the Leopard 5K!

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
14.000.000.000.0014.00

Another nice long run with the gang. A bit breezy with snow flurries at times but temps in the mid-30's so it wasn't too bad. Nice to be getting some good longer runs in the last few Saturdays.

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: Six miles with Kim on a very dark and kinda spooky morning.

PM: Thirty minutes XT + core at the gym. 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.507.50

Went out around 11am. Temps around 45-50, mostly sunny very little wind made for perfect running conditions.

Did my last speed workout before my 5K in 11 days. Drop-down 1, .75, .5, and .25 miles with 2-4 min jog/walk rests in between. The 1/.75 were on pretty steep downhill with the last .5/.25 on slightly downhill to flat terrain so that's why the short distances are slower.

Feel pretty good about the workout and should be ready for the race. Don't know that I'll be able to stay very close to Terry B but I should be able to beat my time from last year unless something weird happens like headwind instead of tailwind or I go out too fast. Should be fun!

Splits times/pace: 1m - 5:40, .75 - 4:02/5:23, .5 - 2:43/5:46, .25 - 1:25/5:40 

Asics DSRacer Miles: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles in the dark.

PM: 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:42/143

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

First 20-miler of the year, we'll do another one in 2 weeks then it's off to Boston 2 weeks after that for 26.2! Not sure how things would go after the emotionally draining week but it worked out ok. Weather was about perfect for a run like this in the mid-40s and maybe 50's by the end.

Lots of folks in St George this weekend but we still had company most of the run, glad the Hal and Carl G could stick with us the last half of the run it always helped to have a crowd. 

Asics DSTrainer17 #4 Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles

PM: Thirty min XT + core 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Spinkled in a dozen strides along the way.

8:26/145 

Asics DSTrainer17 #4 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Weather.com said 43 degrees and didn't seem windy at the house but shortly into the run it was apparent the wind was nasty and seemed to be blowing from all directions. Froze my fanny off it's probably still somewhere down in the river bottoms. Never did warm up the entire run.

PM: Did 2 more miles on the treadmill + core. The normally dull t-mill miles went by pretty quick because I was able to chat with Scott B. the whole time. 

Looks like the 5K on Saturday could be cold and yucky :( 

Asics DSTrainer17 #2 Miles: 2.00Asics DSTrainer17 #3 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run but got to the gym for 30 min XT.

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Race: Running of the Leopards 5K (3.1 Miles) 00:19:52, Place overall: 33, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.003.100.008.30

This ended up being more of a glorified tempo run than a race for me, spent a fair amount of time stressing out over slick spots on the road. Never could loosen up and felt overly tense the whole time.

With the cold/slick/sloppy conditions prior to the race I had completely gotten out of the mindset of trying to go all-out, then when it turned out the roads weren't quite as bad as expected I just could never seem to get my head into race mode. So it is what it is and I'm ok with the sub-20 even though it was over a full minute slower than last year and over 2 minutes slower than the Great Terry Bean who had an awesome race and ran sub-18.

Woke up to a blizzard and almost decided to bag the race and just do a long run close to home. But weather forecast showed clearing later and so thought I'd take my chances.  Drive up with Kim was downright treacherous with lots of cars off the road. Luckily we had left plenty early and were able to get to the race with plenty of time.

Met up with Terry, got on the bus and had time before to get in 3 miles warmup. The first and last part of the race had the worst of the slick spots but I was surprised that most everyone seemed to still able to run pretty quick the first mile and I tried to switch into a quicker mindset but it just wasn't working. I did end up running my first mile similar pace as last year but miles 2 and 3 were a lot slower.

I may see if I can find a 5K in 2 weeks and try and put my recent training to better use than I did today. 

Asics DSRacer Miles: 8.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles on a stinkin cold and windy morning, 20 degrees but felt like 10 with the stiff breeze. Felt pretty sluggish.

PM: Thirty min XT at the gym.

Asics DSTrainer17 #5 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Kim and I decided to drive over to Salem and run to get out of the wind. Felt sluggish the first 1/2 of the run but it got better the last half.

Asics DSTrainer17 #4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six easy about 4 of them with Kim. Bright moon and warmer temps were awesome. Kim taking a spill and getting all beat up not so awesome :(

PM: 30 min XT + core. 

Asics DSTrainer17 #5 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the sun just before lunch. Did 10 strides along the way.

8:10/157 

Asics DSTrainer17 #4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics DSTrainer17 #5 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Asics DSTrainer17 #4 Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.600.007.601.10191.30
Asics DSTrainer17 #3 Miles: 51.00Asics DSTrainer17 #4 Miles: 99.00Asics DSRacer Miles: 22.80Asics DSTrainer17 #2 Miles: 2.00Asics DSTrainer17 #5 Miles: 16.50
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