Every Run is a Great Run!

Anything for Auni 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
127.907.0014.553.05152.50
Asics DSRacer Miles: 6.00Asics DSTrainer20 #1 Miles: 61.50Asics DSTrainer20 #2 Miles: 51.50Saucony Fastwitch #1 Miles: 33.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.000.506.00

Did 6x400 down on the tree-lined road. Felt pretty sluggish during warmup wasn't sure how things would go. Ended up feeling pretty good. Based on my workout 2 weeks ago I figure 1:35-1:40 (6:20-6:40 pace) splits to be a good range to shoot for. 

Ended up with splits of 1:38, 1:37, 1:36, 1:36, 1:35, 1:33.

Asics DSRacer Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #1 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.002.000.006.00

Progression run, 2 fastest miles were 7:30 & 7:19.

Asics DSTrainer20 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Ran some Center street hills with Kimi. Uphills were also into stiff canyon winds. Fun stuff.

Saucony Fastwitch #1 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Nice to run on the Provo River Trail for a change of pace before Kim's 5K where she was helping a friend finish her first race ever. Felt pretty good on the downhill/tailwind side of things.

Asics DSTrainer20 #1 Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.800.306.00

Headed to the track to run 9 x 200 repeats. Nice to not have any wind and temps not too bad just under 50. Based on my similar workout 2 weeks ago I figure around 45s (6 min pace) is good for me. Felt pretty good, better than last time I did this.

Splits were 44, 45, 44, 44, 43, 44, 43, 43, 42. 

Saucony Fastwitch #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.002.000.006.00

Progression run for 4 miles then 2 mile cooldown. Felt pretty good. Splits: 8:52, 8:09, 7:27, 7:13

Asics DSTrainer20 #1 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics DSTrainer20 #2 Miles: 4.50
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Race: Anything for Auni 5K (3 Miles) 00:21:20, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.001.008.00

Ran my first 5K since I don't remember when. This was my 'tester' 5K just to see where I'm at then I plan on doing the 'real' 5K in June. I had forgotten how not-fun 5Ks are the last mile or so, ouch!

Kind of a hard route for racing on the SF river trail, first 1/2 was very slightly downhill with a bit of tailwind then turn around and come back the same way with some good headwind the last quarter mile. Also didn't start until 9:15 so it was a bit warm. Felt pretty good the 1st half but died the last mile. Need to remember how to race and gut out the pain a little better without wimping out. 

I think the course was a bit short, maybe barely 3 miles. So probably true 5K distance I would have been just under 22.

Saucony Fastwitch #1 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Since I did the race Saturday decided to hold off on any fast stuff until Wed and go a little longer than usual and slower. Nice morning 50 degrees feels dandy to me and mother nature held off on the rain.

Asics DSTrainer20 #1 Miles: 7.00
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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
5.250.001.250.507.00

Went down to tree-line road to do 7x400 repeats. From last 2 times I did 400's it seems like 1:35-1:40 is about right for where I'm at right now.

Didn't pay much attention to my splits during the workout so I was quite surprised at my consistency as all but the last one clocked in at 1:36. Finished up with a 1:34.

Asics DSTrainer20 #1 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did a few hills nice and easy.

Asics DSTrainer20 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.000.0012.00

Just Kimi and I for the long run, nobody else showed up. Not much gas in the tank today for some reason.

Asics DSTrainer20 #2 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.000.256.50

Went to the track to do 10 x 200 repeats. My main goals with this workout are to 1) Run each repeat under 45s, and 2) Not get hurt. I'm happy to say I was succesful at each! I seemed to have been pretty locked in on 43s until the last one when I turned on the jets a bit.

Splits: 43, 44, 43, 43, 43, 43, 43, 43, 43, 41

 

Saucony Fastwitch #1 Miles: 6.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics DSTrainer20 #1 Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.002.000.007.00

Did a progression run. Kim joined me for the first couple miles into the wind. My 3 fastest miles were 7:29, 7:23, and 7:13, some of which was slightly downhill and tailwind-aided. Felt pretty good today I quite enjoyed the run.

Asics DSTrainer20 #2 Miles: 7.00
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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
13.000.000.000.0013.00

Beautiful morning for a run

Asics DSTrainer20 #1 Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.500.507.50

Did my final 400 repeat workout before my 5K race on the 11th. Today I did 8 repeats and felt pretty good. Also was pleased to see my ave split time today was the fastest of any of these type workouts I've done over the last 8 weeks. I might have had a bit of a tailwind on some of these.

Today's splits were 1:33, 1:34, 1:33, 1:31, 1:34, 1:34, 1:32, 1:30

Just to compare to the previous weeks when I did 7, 6, and 5 repeats.....

2 weeks ago: 1:36, 1:36, 1:36, 1:36, 1:36, 1:36, 1:34

4 weeks ago: 1:38, 1:37, 1:36, 1:36, 1:35, 1:33

6 weeks ago: 1:40, 1:40, 1:37, 1:37, 1:37

Always fun to see improvement over time!

Saucony Fastwitch #1 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice run in St George with Kimi on a beautiful morning in the desert.

Asics DSTrainer20 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
127.907.0014.553.05152.50
Asics DSRacer Miles: 6.00Asics DSTrainer20 #1 Miles: 61.50Asics DSTrainer20 #2 Miles: 51.50Saucony Fastwitch #1 Miles: 33.50
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