Every Run is a Great Run!

April 2016

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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: 10.00 Month: 68.00 Year: 601.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 715.95
Asics Gel-Nimbus23 #5 Lifetime Miles: 333.75
Altra Escalante #1 Lifetime Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
130.2510.004.500.75145.50
Asics DSTrainer20 #2 Miles: 60.00Asics DSTrainer20 #1 Miles: 74.50Asics DSRacer Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Felt pretty perky today so did some up tempo miles the last part of the run. Kind of sad that up tempo for me nowadays means 8-8:15 pace when it used to be a minute or more faster. But I'm just thankful to feel good and be improving.

Asics DSTrainer20 #2 Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Strides

Asics DSTrainer20 #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer20 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Hill repeats.

Asics DSTrainer20 #1 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer20 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Beautiful morning. 50 degrees. Legs felt pretty heavy I think I'm due for a rest week.

Asics DSTrainer20 #1 Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #1 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Hills

Asics DSTrainer20 #1 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Asics DSTrainer20 #2 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.750.506.00

After doing pretty much the same old thing the last few months I decided to try start an 8 week 5K training plan. Today called for 5x400 repeats with 400 walk/jog recovery.

Had no idea what to expect since I've done nothing fast but a few strides in the last couple years. Since I'm targeting a conservative 7 min-ish pace for my 5K pace I figured I'd just try to run the 400s faster than that, around 6:45. Was pleasantly surprised to find that the pace I naturally seemed to want to go was closer to 6:30. Yes this is quite a bit slower than the sub-6 pace I used to do this type of workout but considering how long it's been and that I'm not exactly a spring chicken anymore I was happy with the workout. Maybe I still have a few fast-twitch muscles left in these old legs.

Splits were 6:40, 6:42, 6:29, 6:29, 6:29

Asics DSRacer Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #1 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.501.500.005.00

Did a bit of a progression to around 7:15-7:30 pace and held it there for around 10 min. Felt pretty good.

Asics DSTrainer20 #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did 4 hill repeats, but nice and easy since I pushed it yesterday.

Asics DSTrainer20 #1 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Legs felt kinda dead today

Asics DSTrainer20 #1 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.750.255.00

Went to the track to attempt a 8 x 200 workout. Wasn't sure what pace to expect so just went with what felt doable. All repeats ended up being around 45s give or take 1 second, or right around 6 min pace. In between each repeat I walk/jogged 200. It didn't kill me but I was pretty tired afterward. Was pretty nervous doing short/fast intervals like this that I might pop my hamstring or something else but so far it seems I survived. 

Asics DSRacer Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.001.500.005.00

Progression run similar to last week. Felt pretty good.

Asics DSTrainer20 #1 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did a few hills with Kim, I did them wimpy while Kim rocked it.

Asics DSTrainer20 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.500.000.0012.50

Got in a couple faster miles with Kim the speedster who was kicking my fanny.

Asics DSTrainer20 #1 Miles: 12.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
130.2510.004.500.75145.50
Asics DSTrainer20 #2 Miles: 60.00Asics DSTrainer20 #1 Miles: 74.50Asics DSRacer Miles: 11.00
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