Every Run is a Great Run!

March 28, 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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to Ukraine's Armed Forces
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
15.104.001.000.0020.10

Ran with some of the SF faster group for about 11 miles then did just over 9 miles solo. We had a pretty good size group today, I started out with Hal, Kevin, Chad and another guy and high school kid from Chad's neck of the woods (Genola) whose names I don't know. After a mile or 2, the high school kid took off and we didn't see much of him after that. At about mile 5 I caught the high school kid walking but when he saw me coming he took off again. The young bucks seem to have a hard time pacing themselves wisely for a long run.

Ran with Hal and Kevin to the top of Harry's which was about the 10 mile point. I was feeling pretty good for a change so I decided to do a progression run for the next 8 miles, speeding up each mile and ending up at around my 1/2 marathon pace. Splits for the progression are as follows:

mile 11 - 6:47 (downhill mile so the pace is much faster than the effort I put into it)

mile 12 - 7:15 (also mostly downhill)

mile 13 - 7:18

mile 14 - 7:10

mile 15 - 7:02 (stopped for gu and drink after this mile)

mile 16 - 6:39

mile 17 - 6:24

Finished up with 3 easy miles. Very enjoyable run today. I'm pleased with this run, in particular I'm happy I was able to run the 6:24 on pretty much the same stretch of road where Wednesday I had trouble holding this pace over 4 miles. I felt like I could have held this pace for another mile or 2 if I had to. For whatever reason I just do a lot better on these longer runs in the morning after a 8-10 mile warmup. I most certainly must be a slow-twitch kind of guy.

RHR 52

Comments
From Kim on Sat, Jul 19, 2008 at 11:47:51

I'm glad this one turned out good for you! Slow twitch guys are all the rage I hear!

From Jeff (LAD) on Sat, Jul 19, 2008 at 11:52:15

I think this was a great run for you Tom. Those are some great splits that deep into a run. This just goes to the point I keep bumping into time after time in both my own running and in others when I see them talk about a successful run. As the body warms up slowly and we can relax, we get faster and it doesn't seem to require as much effort. Great run Tom!

From Ian on Sat, Jul 19, 2008 at 11:58:19

Good run Tom, when we're enjoying a run everything just seems to naturally flow.

From Shauna on Sat, Jul 19, 2008 at 12:11:21

Nice run today! And you just answered the question I had on my blog about running better several miles into a long run.

It's so funny when people start running or speed up when they see you coming! So competitive...

From Clay on Sat, Jul 19, 2008 at 17:48:52

Nice run Tom! Man, you are really getting in shape Dude!

Keep working hard!

From JohnA on Sun, Jul 20, 2008 at 16:50:04

Great run Tom.

Way to close out the workout with the sub 7 min. miles

From JimF on Mon, Jul 21, 2008 at 11:00:39

Great run! I think it is good to take advantage of days you feel good and put in nice workouts. You certainly did that on this run!

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