Every Run is a Great Run!

December 21, 2024

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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:

2024 plans:

Work on core strength
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 38 years. We have 5 great kids and 5 great grandkids.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	1058.20
Saucony Fastwitch #1 Lifetime Miles:						65.50
Asics Gel-Nimbus23 #4 Lifetime Miles:						829.45
Asics Gel-Nimbus23 #5 Lifetime Miles:						483.25
Altra Escalante #1 Lifetime Miles:						194.00

Wed, May 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Another lovely blustery overcast morning. Today was an experiment day for me. Time to attempt my first official tempo run in a very very long time. Wanted to ease into things so only plan I had was to run anywhere from 1 to 3 miles at any pace that started with a 6.

Warmed up a bit with Kim then she went to do some WannaRunna5k business and I finished my long warmup of about 4 miles with some strides. I have to confess I tilted things in my favor a bit for this tempo run by working it so I had the winds at my back and a ever so slight downhill course.

Started out probably a bit fast the 1st mile so decided to just go with it and get to 2 miles. Overall I'm pleased with the run. Averaged 6:31 pace overall which I figure is probably good for 6:40-6:50 on a true flat no-tail wind course. So I'm thinking my 5K pace right now may be around 6:40 and I'm pretty sure I can drop that 20s or so the next few months with some good training.

Overall for 2 mile tempo: Ave pace/HR 6:31/181 max HR 194

Mile 1 - 6:35 / 176

Mile 2 - 6:27 / 188

Asics DSTrainer Miles: 10.00

Comments

From Dale on Wed, May 18, 2011 at 13:48:29 from 69.10.215.11

Excellent!

From TBean on Wed, May 18, 2011 at 14:48:21 from 63.241.173.64

Very nice! A two mile avg. of 6:31 without competition pushing you is great. I think all that easy running you've been doing has a big benefit.

From Brent on Wed, May 18, 2011 at 20:10:06 from 168.178.30.219

Tom, zippy legs - oh what a feeling, without the black eyed peas, sweet pace.

Stay Kool, B of BS Rools out

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