Every Run is a Great Run!

May 2011

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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: 15.00 Month: 75.60 Year: 1183.82
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #5 Lifetime Miles: 469.10
Asics Gel Excite #6 Lifetime Miles: 236.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.1023.0010.000.25203.35
Asics Gel 2150 #2 Miles: 55.25Asics DSTrainer Miles: 98.10Brooks Launch Miles: 26.00Asics Gel 1150 Miles: 7.00Asics Gel 2150 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Another nippy morning, we don't usually see 25-30 degrees in  May. But clear and not too windy so a nice morning for a nice run to start out the week.  Looks like this just might be our last sub-freezing morning until fall or winter.

Ran just under 4 with Kim then did some hills while Kim finished up and did her thing with the WannaRunna5K ladies - who I passed on the last mile - they were doing really good. I was feeling pretty good today as well and finished up the last mile running MP.

8:25/156

Asics Gel 2150 #2 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking a little bit of a rest week. No run today but went to the gym and did 40 min XT and some core work.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.750.500.2510.00

Went down to the track to do a drop-down workout with Kim. Temps around 40 about perfect for this workout except for some wind from the West. Plan was for 1, .75, .50, .25 mile intervals starting around Kim's 5K pace and progressively faster. Rests were .25m around 3 minutes or so. Kim had good mojo going despite having back/hip issues thru the night and executed the workout perfectly.  I didn't get split info off the watch but I know the first mile was around 7:25-7:30 and the last quarter was 1:32 (6:08 pace).

After the drop-down ran another mile with Kim then she went to give the WannaRunna ladies a workout and I ran 4 more miles to make it 10 for the day.  I was feeling good at the end so I did the last mile at MP.

8:25/156

Asics DSTrainer Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice and easy recovery run in the morning.  Ran 3 with Kim then 2 more solo. Later went to the gym for 30 min XT + core.

8:54/141

Brooks Launch Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 min XT + core at the gym just before lunch.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.250.000.0015.25

Nice morning for a run today.  A bit windy at times but in the 50's and finished in the sun. Ran with Kim and the SF group, we didn't have very many starting out but picked up a pretty good sized group along the way.  From the getgo for some reason I didn't have much gusto and my HR was pretty high.  Maybe I'm not used to temps above 40's yet. But an enjoyable run nonetheless.

8:40/162 

Asics Gel 2150 #2 Miles: 15.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Back to our dark & drizzly mornings after a few days of reprieve last week.  But on the sunny side of things Kim and I made it into St. George - woohoo! Had a great day yesterday with lots of family over for a Mother's Day celebration and feast, and best of all got to spend about 90 minutes talking to our son Tyler in Denmark. So the week is starting out dandy despite the rain!

Ran just shy of 4 miles with Kim then ran some hills while she went to coach her WannaRunna ladies. Had pretty good pep today, much better than Saturday. Still not sure what the deal was. Finished last mile in around 7 min.

8:17/157

Asics DSTrainer Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles with Kim on a cloudy but pleasant morning.  Ran down by ballparks along the river trail to check out the flooding situation. Already starting to encroach on some of the yards of the homes close by. I'm afraid it will only get worse the next few weeks. 

Kinda groggy today.  Last night heard about some very negative behavior from someone in the neighborhood and it bothered me during the night and made for some restlessness.

Had planned later to go to the gym for a little XT and core but I forgot my gym bag at home so guess I'll bag it or maybe tomorrow.  Probably get more out of a long nap anyways.

8:54/140

Asics Gel 1150 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 this morning, 5 with Kim including a 1/2 dozen strides then 5 more solo. Later went to the gym for 30 min XT and some core work.

8:37/158

Asics Gel 2150 #2 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice easy recovery run with Kim in the morning as we scoped out the 5K course for her WannaRunna5K beginner race next week. Later went to the gym for 30 min XT + core.

Brooks Launch Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Ran just under 5 on a clear but windy morning. Later did 30 min XT at the gym.

8:17/157

Asics Gel 2150 Miles: 4.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

Nice long run on a nice day, albeit a bit windy as usual.  Ran with the SF group and then some solo.  Finally ended up over in Salem to cheer Kim with her 5K-that-ended-up-being-3.5K race.   She did real well despite being shorted a mile. Course had a few rolling hills and with the wind and warmer temps made it not the fastest for racing.  Need to start adding in some warmer temp miles to get used to the summer temps soon to come our way.  We're too used to 35-45 degrees in the dark.

Managed to get in 3 MP miles during the last part of the run.  With my current fitness level and based on what my HR monitor tells me, I'm counting anything in the 7:00-7:40 range as MP.

8:15/161

Asics DSTrainer Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Ran about 2 with Kim then did some hills. Not quite as much pep today compared to the last 2 mondays, maybe still some lingering effects of the Saturday long run.

8:31/162

Asics Gel 2150 #2 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Recovery run on another overcast but peaceful morning.  Ran about 5 with Kim then 2 more solo. Later went to the gym for 30 min XT + core.

8:58/142

Brooks Launch Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

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(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Well today was Y-A-R-R!! (Yet Another Rain Run). One of the wettest mornings so far.  Kim was diligent today in keeping to her plan to do her long run (14 miles) since she has her WannaRunna5K doings on Saturday. She got a bunch in while I was still sleeping then I joined her for the middle of her run. Pretty much soaked from head to toe. But legs feel surprisingly good after the tempo experiment yesterday.

Later to the gym for 30 min XT + core.


Asics Gel 2150 Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

YARR. 8:31/154

Brooks Launch Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.001.000.0016.00

Well we finally got our reward for all the rainy runs the last week and all spring.  Today was an absolutely gorgeous near-perfect running May morning.  Clear skies, mild winds and amazing scenery with all the green and snow-capped mountains.  

Today was Kim's WannaRunna5K finale as her little band of formerly non-runners toed the starting line and finished their first official 5K. I helped Kim set up a bit then did my long run while she shepherded  her ladies.  Sounds like they did super and kudos to Kim and all of them for gettin' er done. 

Ran with the SF group but mostly Hal.  We got ambitious and ran up Harry's for the 1st time this year. Then Hal kicked my fanny on the way back to Osbournes.  I'm not quite where I'd like to be with the cardio but I'm getting better each week and enjoying the journey and not dealing with any injuries.

8:13/163 

Asics DSTrainer Miles: 16.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.500.0010.00

 Happy 17th Birthday to boy #3 Jansen Lee!!!

Mini-rest week this week so no run yesterday. Kim and I had a good time in St. George for a quick trip to work on our 1 BR condo we're getting ready to add to our vacation rental pool.

Plan for today was to go to the track to do some Yasso 800's. Figured I'd start with 5 reps in the 3:10-3:15 range and see how it went.  Lucky me just about the time I got to the track the rain started pouring and stayed that way the whole time I was doing the workout. Yet again soaked from head to toe but we're used to that now.

These were harder than I wanted them to be but nice to get done. I would like to think the nasty weather and wet clothes slowed me down some.  I figure I need to be able to do around 10 of these at 3:10-3:15 to translate to a 3:05-3:10 at SGM. Finished up with a 3 mile cooldown run with Kimi.

8:18/156

800 splits (with equal rest jog in between):  3:11, 3:12, 3:10, 3:11, 3:10

Later did 20 min XT + core.


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

A bit chilly and breezy this morning but no rain so that was nice.  Nice recovery run with Kim then later to the gym for 30 min XT.

9:12/134

Brooks Launch Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Decided to kick up the hill training a notch since WBR is getting close.  Kim and I drove over to base of Harry's hill ran up an down 3 times.  Not the funnest thing to run up that hill but temps were pretty warm and it felt pretty good.

8:23/168

Asics Gel 2150 #2 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Enjoyed sleeping in this morning.  Later went to the gym for 45 min XT.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.105.000.000.0016.10

Headed to Ephraim for Scandinavian Festival in just a bit so had to get up early and get the run done. Ran 7 or 8 with Kim then joined up with the SF group and I got some MP miles in with Chad and Steve.  These runs do seem to be getting a little easier every week so maybe the mojo is coming back.

8:21/154 

Asics DSTrainer Miles: 16.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Woke up a little before 7 and the rain was pouring down.  Decided to roll the dice and wait a bit and went back to bed.  Good choice.  One hour later and the rain had stopped and it wasn't too bad at all.  Later on the sun actually came out for a while and it was beautiful.

Ran 4 mile warmup with Kim including a few strides to get the legs prepped for the 4 mile tempo run that came afterward.  Wanted to keep the ave pace below 7, somewhere between 10K and HM pace. Turned out to be a nice little tempo run.

4 mile tempo AP/HR: 6:46/181 (max HR 191)

Splits (AP/HR):

1:  6:36/170 (cheated on this mile, good downhill in the middle)

2:  6:52/180

3:  6:48/187

4:  6:45/190 (had to work the last 1.5 miles, had a pretty good headwind) 

Asics DSTrainer Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice recovery 7 mile run with Kimi in the morning.  Nice clear skies but a little nippy for May 31 and MONGO WIND!  Just about got blown off the road a couple times. 

Later to the gym for 30 min XT and core.

8:52

Asics Gel 2150 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.1023.0010.000.25203.35
Asics Gel 2150 #2 Miles: 55.25Asics DSTrainer Miles: 98.10Brooks Launch Miles: 26.00Asics Gel 1150 Miles: 7.00Asics Gel 2150 Miles: 17.00
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