Every Run is a Great Run!

March 29, 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:

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: 5.00 Month: 56.00 Year: 289.00
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 561.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 179.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Warmed up with 4 miles running from home to CV park. Still a bit on the warm/muggy side. Temps 65-70 but humidity factor always makes it feel warmer than that to me and I sweat like crazy and run out of gas quickly.  Kim is wisely still babying her achilles and backing off the running until things improve.

After a few strides I did a 3 mile tempo run along the Speedy Spaniard 10K course.  First mile has a bunch of uphill then the rest of the miles are mostly gradual downhill or flat. Wanted to try a pace that would put me in the 41-42 finish time range.  According to course tool and based on my past races this means I need to run mile 1 around 7:30 and the rest of the miles in the 6:30-6:45 range.

Actual splits/aveHR ended up as follows:

Mile 1 - 7:29/174 already feels harder than I want it to feel)

Mile 2- 6:43/184 HR already approaching red-line territory (190) by the end of this mile, not a good sign, means I only have about a mile left before lactic acid attacks my legs and any speed goes bye-bye.

Mile 3- 6:41/189 red-lining, HR around 190+ the whole mile and legs going to pot. Good thing I don't have 3.2 more miles to go today.

Cooldown 3 miles.  Man I just don't do very well in this warmer, muggy stuff.  Been running in these conditions a lot the last couple week I would hope my body might start adjusting better but not yet.  Hopefully come race day (2 weeks from today) with training kicking in and a bit of race magic things will go better.

Overall: 8:08/161 (max HR 193)


Asics DSTrainer Miles: 10.00
Comments
From Brent on Tue, Jul 12, 2011 at 22:41:00 from 66.7.127.67

Tom, that 10K course is tougher than it looks, uphill starting out, fly like bat out of hel.... until halfway, climb and then weave around city blocks. It always seems tough to weave around city blocks, me and Sylive ran the Speedy Spaniard about 10 years ago, ran a 41 and change, was disappointed as hit halfway at 19:25, tougher course than expected if the course has not changed, a 41 or 42 would be a very good time on that course, good luck, you can do it.

Stay Kool, B of bS Rools out

From TBean on Wed, Jul 13, 2011 at 12:23:58 from 63.241.173.64

You're ability to redline it is impressive!

From Tom on Wed, Jul 13, 2011 at 12:31:28 from 137.65.56.2

Brent yes this course is definitely tougher than it looks on paper. That first uphill mile trips up a lot of runners so they die the last couple miles. Looking at the last time I ran this race (3 yrs ago) I think I ran it just about perfectly. Don't know how I snuck in under 39 minutes and don't know that it will ever happen again. But I'm content to take whatever my body will give me this year, mainly just want to run a smart race.

Terry my redlining would be much more impressive if it didn't happen at that pace for 10 to 15 miles instead of 2 to 3.

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