Every Run is a Great Run!

April 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:

2022 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 35 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 115.25 Year: 656.10
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 459.05
Asics Gel-Nimbus23 #2 Lifetime Miles: 156.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.0010.501.500.00206.00
Asics Gel 1150 Miles: 16.00Asics DSTrainer Miles: 83.50Asics Gel 2150 #2 Miles: 74.00Brooks Launch Miles: 16.50Asics Gel 2150 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five in the early morning. Busy morning at work but managed later to squeeze in 30 min XT plus core.

8:39/153

Asics Gel 1150 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Very enjoyable run today with the SF group on maybe the warmest morning of the year so far. The wind was pretty nasty at first but by the end the sun was out and we were in short sleeves. Sure felt good!

Had some excitement early on when it was still dark. Chad and Dan who had started earlier than everyone else decided to hide off the side of the road and give us a big spook. Kim let loose with the mother-of-all-screams and provided entertainment to everyone for the rest of the run.

Maybe the best I've felt all year finishing up this long run.  Not blazingly fast but just happy to be feeling good and not pooped at the end.

8:54/151

Asics DSTrainer Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Looks like this morning we got knocked back into February! Chilly in the 20's with wind chill making it feel like teens. Roads were mostly clear but snow everywhere else. We got dumped on Sat night & Sunday morning with 6-8 of wet sloppy white stuff.

Ran just over 3 with Kim then she went to finish up on her own and get over to coach the WannaRunna5k Kardiodashian ladies.  Since I had the time I headed over to the trail with thoughts of running 8-10 miles.  Bad move to run on the trail.  It was still dark and the winds and heavy snow from the weekend storm made the trail a treacherous obstacle course, with branches and entire trees laying across the trail everywhere.  So decided to bag the trail idea and ran on the roads up around the golf course and home for 10 miles.

8:52/148

Asics Gel 2150 #2 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Early morning 6-miler with Kim. Pretty cold again and of course windy, but nicer than yesterday. An enjoyable run overall.

8:58/140

Later went to gym with plans for 30 min XT. But the sun and warmer temps beckoned so I did 10 min XT and 2 miles easy run outside. Finished with core workout.

Brooks Launch Miles: 2.00Asics Gel 2150 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Got about 3 miles solo then met up with Kim and did some short hill repeats. Plan was for 6-10 repeats but Kim was feeling the love so we actually did 11. Felt pretty good and the weather was kind and ended up being pretty nice for this kind of workout.

8:58/149

Asics DSTrainer Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Mini-rest day. Ran 5 easy in the early morning. Work day and running rest day for Kim so I was solo. Later at the gym did 30 min XT and some core.

8:45

Asics Gel 1150 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

The weather wasn't too inviting at first as we contemplated our Friday morning long run. Needed to get the long run done today since too much going on tomorrow. But we headed out and ended up having a great run.

The rain/snow calmed down after the first few miles and we were able to get into a good groove after about 6 miles. Didn't have a particular course in mind, just sorta random. Just past mile 6 we were by the high school so we decided to run a few laps around the track. I thought it would be really boring, but surprisingly it kinda put me into a trance/meditation mode and I kinda enjoyed running round and around the track. Felt like auto-pilot running. Kim seemed to be feeling good too as she sneakily picked up the tempo as we went.

Finished off running on the river trail and then up river bottoms and up heartbreak hill back home. Now time for a rest week and some R&R.

8:55/145 (nice to see that ave HR working its way down each week)

Asics Gel 2150 #2 Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.500.000.0010.00

Had a dandy morning run with Kim around the citrus trees and Redlands temple. Beautiful sunny morning with near perfect running temps in the 50's.

8:44/146

Asics DSTrainer Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.000.000.007.50

Had a nice morning run - 5 miles with Kim then 2.5 more solo. We ran in the vicinity of the happiest place on earth.  I usually feel sluggish running during vacation/travel time but actually felt pretty peppy after the first 3 or 4 miles.  Gotta love that near-sea-level oxygenated air.

9:10/131 (5) 7:43/159(2.5)

 

Asics DSTrainer Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Squeezed in one more Disneyland run before the long drive home. Vacations are nice but home is best!

 

Asics DSTrainer Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Since we got switched over to Pacific time zone sleep habits we decided not to rock the boat just yet even though we're home now and we went out an hour later than usual.

I wasn't a good eating boy on vacation so today we start the process of purging all the gunky out of the body and try and get rid of the vacation gut. Actually I felt pretty good today notwithstanding the extra 5 pounds.  Had only planned on going 10-12 but ended up tacking on an extra mile. Weather today was awesome - mid 40's - felt just dandy. Kim started off maybe a tad sluggish but was really cruising the last half of the run.

8:53/144

Asics Gel 2150 #2 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got er done early before the worst of  the storm comes in later. Warm temps around 50 and humid. No rain at the start and just a light sprinkle towards the end. All in all a pretty nice morning. Ran about 4 with Kim then did 6 more solo around the golf course and river trail. Still packing an extra 3 pounds or so from the vacation but still feeling pretty good on the run.

8:33/160 

Asics Gel 2150 #2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on another wet but peaceful morning. This time we started out with rain but after a mile or 2 it mostly tapered off. Later did 30 min various XT at the gym and some core. The scale at the gym was kinder than the one at home and only showed me up a couple pounds since pre-vacation.

8:59/146

Man was that a crazy Boston yesterday or what? Fun to watch and amazing to contemplate the kinds of times turned in by the winners.  Big congrats to those on the blog who ran it.

Asics Gel 1150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.001.000.0010.00

Went to the track for the first 6 miles then 4 more on the roads.  With my coach hat on and to help me ease into faster running and help Kim at the same time, we both ran a 6 x 800 workout.

Did a similar workout 3 or 4 weeks ago but coach Tom kinda messed up and didn't do the rests as long as they should have been which made things too hard the last 1/2 of the workout. Other than after the 1st repeat, this time I did better at keeping the rest time in the 3-4 minute range like it's supposed to be. This was good and allowed Kim to improve a little bit with each repeat. She was still pooped at the end but the earlier repeats seemed quite a bit easier than last time.

 Don't have my watch so I'm not exactly sure on the repeat times but I think they were 3:38, 3:37, 3:31, 3:30, 3:29, 3:28.  All the rests were in the 3:00-3:30 range except for the first one which was 2:5something. Nice!

For comparison, here are the splits from a few weeks ago:

3:37 (2:32)

3:37 (2:43)

3:36 (2:52)

3:39 (3:02)

3:38 (3:13)

3:32

Asics DSTrainer Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miler in the morning. Later in the morning did 30 min XT and core at the gym.

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

Felt a bit nippy for late April this morning. Watch temps jump from the 50's to the 90's in the blink of an eye come May. Ran 5 easy with Kim then later did 30 min XT at the gym.

 

Asics Gel 2150 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Nice morning, a bit cool and overcast but very little wind - a rare event in SF. Kim and I met up with a good size group at 6 and ended up getting a dandy run in.  Around mile 8 I tried my luck for the first time in a while running with some of the speedier guys including Chad and Hal. They about wore me out but I managed to finish in one piece and get in my fastest long run for a long time, maybe for the year.

8:24/161

Asics Gel 2150 #2 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It was a dark and stormy morning.  Actually that's about how every morning has been in Utah the last few weeks.  Ran just shy of 4 miles with Kim then she went to coach her wanna-runna-5K ladies and I ran a few hills. Feeling pretty good, but looking forward to a little sun one of these days. 

8:34/152

Asics DSTrainer Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

It was a dark and stormy morning. The wind blew, rain fell, hail pellets in my face, soaked shoes. Yet it was strangely relaxing.

8:17/152

Later 30 min XT at the gym and some core.

Brooks Launch Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.500.0010.00

Well we finally got a morning that wasn't so dark and stormy. Clear but pretty dang nippy with temps around 30. Ran down to the track and did a few strides and 220s as I'm trying to get the legs used to the idea of faster running. Finished up running the river bottoms back home.

8:22/157

Asics Gel 2150 #2 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Nice to have Kim back safe-and-sound from her work-trip down to St. George to kick off the remodel on our 1BR condo we picked up a couple months ago. This condo is right next door and shares a wall with our bigger condo. So we're excited to fix it up and have more options with our vacation rental business and also to be able to more comfortably handle large family/friend groups when we're down there. Big thanks to Kim's parents for helping out with a bunch of manual labor stuff this week.

Another coolish morning, a little above freezing so warmer temps than yesterday, but the wind chill factor probably made it feel colder. Just ran a nice and easy 4.5 recovery run.

Later did 30 min XT and core at the gym. Nice to see some sun today!!!

Brooks Launch Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Guess we're back to dark-and-stormy mode today.  Got in 5 miles in the morning. Kind of a weird run, legs felt good and fresh but seemed to have no wind and my HR was definitely on the high side. Not sure what's up with that, hopefully I'm not coming down with something.

8:34/155

Asics Gel 2150 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

Went out an hour earlier than usual since we needed to be in Ephraim for our son's graduation (good job Camron!).  Not used to being surrounded by a winter wonderland of snow on the last day of April but such is the weather this year.

Got in about 10 with Kim then 5 more solo with a bit in there with Dan and Pat.  Got in a few MP miles during the middle of the run.  

8:31/158 

Asics DSTrainer Miles: 15.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.0010.501.500.00206.00
Asics Gel 1150 Miles: 16.00Asics DSTrainer Miles: 83.50Asics Gel 2150 #2 Miles: 74.00Brooks Launch Miles: 16.50Asics Gel 2150 Miles: 16.00
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