Every Run is a Great Run!

Speedy Spaniard 10K

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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: 6.00 Month: 61.50 Year: 61.50
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #6 Lifetime Miles: 387.52
Asics Gel-Nimbus23 #1 Lifetime Miles: 141.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
155.103.0019.151.75179.00
Asics DSTrainer20 #1 Miles: 40.50Asics DSTrainer20 #2 Miles: 88.00Asics DSTrainer20 #3 Miles: 33.50Saucony Fastwitch #1 Miles: 17.00
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
13.000.000.000.0013.00

Nice to have Hal join in on the run.

Asics DSTrainer20 #2 Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Asics DSTrainer20 #1 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.500.006.00

Went to the track and did a few fast miles around 7:15 pace.

Asics DSTrainer20 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

First Payson Canyon run of the year. Started at the mouth of the Canyon on did up-down run to ease the legs into the hill running. Always nice to run in the mountains in the summer.

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
5.800.006.200.0012.00

Did another 10K time trial on the Speedy Spaniard course. This time it went a lot better than 2 weeks ago although I'm still pretty slow these days. Averaged 7:40-7:45 for most the miles. Finished around 47:30.

Asics DSTrainer20 #2 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice and cool this morning in the 50's it felt great. New shoes felt pretty dandy too.

Asics DSTrainer20 #3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.002.250.756.50

Went to track for some mile repeats. Goal was to do 3 or 4 around 7 min pace. I was about dead after 3 so called it good. Stayed very close to 7 min pace but may have faded a few seconds on the last one. Seems like these should be easier since I used to run 1/2 marathons faster than this. Guess it's just part of getting old and being 5-7 lbs heavier than I used to be. 

Asics DSTrainer20 #1 Miles: 6.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice run down Payson Canyon.

Asics DSTrainer20 #3 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles on a beautiful morning in St George.

Asics DSTrainer20 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

Longest run of the year! Need to gear up for a few 20 milers before STG.

Asics DSTrainer20 #2 Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics DSTrainer20 #3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.500.507.00

Ran down to tree-lined road and did 4x800. Wasn't feeling great but managed to keep them all under 3:30, mostly around 3:25 I think.

Saucony Fastwitch #1 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Kim and I messed up and didn't hear the alarm to wake us up early enough for the planned Payson Canyon run. Ended up doing a longer run today so I can taper a bit for the Speedy Spaniard 10K next Monday.

Asics DSTrainer20 #2 Miles: 10.00
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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
5.000.000.000.005.00

No long run today since I'm racing a 10K on Monday.

Asics DSTrainer20 #3 Miles: 5.00
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Race: Speedy Spaniard 10K (6.2 Miles) 00:46:10, Place overall: 33, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.005.700.5010.00

Not so speedy compared to prior years running this race, but I felt pretty good about the race and how things went compared to my earlier time trials on the same course. And it was actually kind of fun for a change and I managed to place 2nd in AD behind always-speedy Carl Hanson.

Different course since last time I ran, mostly on the new river trail with a kinda weird loop around the golf course the 1st mile. I'm sure I could do better if I could lose my xtra 5 lbs and get to my weight when I was running sub-40 or low 40's for 10K. But so far I haven't been motivated enough to do anything about cutting back on the chow or cutting out some of the junk food. We'll see how it goes between now and Nebo 1/2 marathon and SG marathon.

Saucony Fastwitch #1 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Nice & easy. Actually feeling pretty good after the race yesterday.

Asics DSTrainer20 #1 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Fun run down Payson Canyon. Need to get the legs ready for Nebo 1/2 in just over 5 weeks.

Asics DSTrainer20 #3 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Legs a little sore from yesterday's downhill run but not too bad.

Asics DSTrainer20 #1 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

No gas in the tank today I was pretty wimpy. But I got to 18 so I guess that's good.

Asics DSTrainer20 #2 Miles: 18.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
155.103.0019.151.75179.00
Asics DSTrainer20 #1 Miles: 40.50Asics DSTrainer20 #2 Miles: 88.00Asics DSTrainer20 #3 Miles: 33.50Saucony Fastwitch #1 Miles: 17.00
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