Every Run is a Great Run!

August 2016

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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:

2022 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 35 years. We have 5 great kids.

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Miles:This week: 12.00 Month: 118.00 Year: 504.75
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 375.55
Asics Gel-Nimbus23 #2 Lifetime Miles: 88.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.605.0020.000.00204.60
Asics DSTrainer20 #3 Miles: 95.00Asics DSTrainer20 #1 Miles: 17.50Asics DSTrainer20 #2 Miles: 92.10
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
7.000.000.000.007.00

Asics DSTrainer20 #1 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

Nice run down Payson canyon. Trying to start working in some faster miles to prep my legs for what I hope is a Nebo 1/2 finish around 1:30. Plan was for 2x2mile repeats at faster than HM race pace, but with the route down this canyon it worked better to do a 3 mile tempo (pretty much all downhill), take a breather on the flat past the cattle guard then do 1 more tempo mile on the rolling downhill closer to town. 

First 3 miles were in the 6:30-6:45 range and last less-downhill mile I just barely snuck in under 7 min at 6:59.

Hopefully my quads aren't hamburger the next couple days.

Asics DSTrainer20 #2 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice & easy. Quads a little unhappy after the canyon run yesterday.

Asics DSTrainer20 #1 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Great run/hike with Kimi at Fishlake on a beautiful mountain morning. Watched a glorious sunrise and enjoyed the 360 degree views from Pelican Promentory. The 9000+ elevation made the lungs burn at times but it was well worth the pain.

Asics DSTrainer20 #3 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Early morning run in St George. A bit on the toasty side.

Asics DSTrainer20 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics DSTrainer20 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Payson canyon mostly downhill run. Did some tempo miles 4-9. Downhill miles were in the 6:45-6:55 range, flat and rolling downhill miles around 7-7:30. Didn't quite have the same pep that I had last week.

Asics DSTrainer20 #3 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

With the hard 10 miler yesterday and plans for 20 miles on Saturday I took it pretty slow and easy and short today.

Asics DSTrainer20 #1 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Finally got in the first 20 of the year! Glad that I felt much better than 2 weeks when I could only manage 18. 

Asics DSTrainer20 #3 Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics DSTrainer20 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice and easy morning run.

Asics DSTrainer20 #3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

The weekly payson canyon run. Had a good sized group this time. Did some HM tempo miles in the middle. 2 miles around 6:40 pace, drink stop, 3 miles at 6:45, walk/jog break for about 5 min on the flat, then 1 mile at 7:10 on the rollers. Made me tired.

Asics DSTrainer20 #2 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics DSTrainer20 #3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Got in another long run since I won't have a chance for 3 weeks. Not as much pep as last week but I got er done. Grateful to have Hal to run with for 17 miles.

Asics DSTrainer20 #2 Miles: 21.00
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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
7.000.000.000.007.00

.

Asics DSTrainer20 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.003.000.0011.00

Payson canyon run. Hopefully I'll be ready for the race in a week and a half.
 

Asics DSTrainer20 #3 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice and gentle.

Asics DSTrainer20 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Another nice and gentle run.

Asics DSTrainer20 #3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Had a great time pacing the 2:10 at the TOU half. Canyon was beautiful, weather was about perfect, and with the relaxed pace I was able to just enjoy the whole experience.

Asics DSTrainer20 #2 Miles: 13.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Mini taper week since I'm doing Nebo 1/2 on saturday.

Asics DSTrainer20 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

Did a few 800s around HM pace. Feeling a bit sluggish.

Asics DSTrainer20 #2 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #3 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.605.0020.000.00204.60
Asics DSTrainer20 #3 Miles: 95.00Asics DSTrainer20 #1 Miles: 17.50Asics DSTrainer20 #2 Miles: 92.10
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