Every Run is a Great Run!

September 2011

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTom's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021
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: 95.00 Year: 1088.22
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #5 Lifetime Miles: 433.70
Asics Gel Excite #6 Lifetime Miles: 195.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.2050.350.000.00187.55
Brooks Launch Miles: 17.05Asics DSTrainer #2 Miles: 84.30Asics Gel 2150 #2 Miles: 29.70Asics DSTrainer Miles: 14.75Asics DSTrainer #3 Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Near perfect morning for a run.  Cool with temps in the low 60's with little wind.  Looks like fall is maybe ready to make itself known as we begin September.  Did a few strides during the last half of the run.

8:25/149 

Brooks Launch Miles: 6.90
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5013.100.000.0016.60

It worked better for Kim and I to get the long runs out of the way today instead of Saturday. Went up Provo Canyon and did a mostly downhill run starting at Trefoil and ending by Will's Pit Stop.  In honor of Mt Veyo and Damarron Valley we added some uphill (ala Provo River 1/2 marathon) by Bridal Veil.  

I wanted to do 10-15 at marathon pace and decided to get it out of the way first thing while I had all the good downhill the first 4 miles.  Kim is easing back into the long runs after recovering from injury so we ran mostly separately but I was able to hook up with her for a few miles after I got the MP out of the way.

These type runs always feel harder than you want them to and since we ran later in the day we also had heat to deal with although this is the coolest day we've had for quite some time.  I think temps were around 75 when we finished.  Just glad I only had to do 13.1 at MP today instead of 26.2.

Splits/HR info:  6:35/150 (oops too fast!), 6:46/166, 6:56/171, 6:47/174, 7:14/175 (drink stop), 7:16/181, 7:08/180, 7:51/182 (drink stop, uphill the next few miles), 7:58/184, 7:42/183, 7:01/183 (drink stop), 7:08/179, 7:08/184.

Overall: 7:12/176 (max HR 187)

Would have gone a little further but right as I hit 13.1 HM distance I ran into a few hundred school kids on the trail for a field trip so I figured it was a good time to stop since I pretty much had to.  I wasn't complaining.

Asics DSTrainer #2 Miles: 16.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Morning run in St George mostly on the bunny trail just down the hill from the condo.  Ran about 5 with Kim then 5 more solo.  Lots and lots of bunnies out and about today.  Felt a little sluggish some of the time (too much eating the last while!!) but still enjoyed the run. 

8:58

Asics Gel 2150 #2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.205.000.000.0010.20

Early morning run.  Temps nice and cool but a little muggy.  I was surprised to find the legs seemed to have a little extra zip so decided to do an MP progression run.  Start out comfortable then gradually speed up so that I hit MP about 1/2 way through the run then just try to hold it until the end. I was pleased with the run and how the legs were feeling.

7:46/160 

Asics DSTrainer #2 Miles: 10.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Nice & easy recovery run on a dark, cool, and xtra breezy morning.

8:30/148

Asics DSTrainer Miles: 9.75
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

Easy shorter run. Want to have good energy level for the 22-23 mile run tomorrow.  The canyon wind was relentless again this morning.  Did a few strides toward the end when I had the wind at my back.

8:42/144 

Brooks Launch Miles: 6.15
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Another Friday long run mostly down Provo Canyon on the river trial but with a little uphill backtracking around miles 8-10.  Felt pretty good for 13-15 miles, probably went out a little too fast but couldn't seem to get myself to slow down.  I would think I was slowing down but garmin said pace stayed the same - in the 7:30-8:00 range. 

We started this run later in the morning (around 9:15) and paid the price later in the run coming out of the canyon as temps got into the 80's and I majorly hit the wall and had to majorly death-march my way to 20 miles. I was hoping for 22-23 miles but I was entirely done for at 20. Actually I was done for at around 18 but I knew I had to get at least to 20 so I hobbled it in.

7:52/168

Nice to get the last 20+ run out of the way! Looking forward to TAPER TIME!!

Asics DSTrainer #2 Miles: 20.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Easy run on a cool windy morning.  Felt pretty sluggish today, hope it's just a Monday thing that will be gone bye-bye tomorrow.  Did a few strides toward the end to try and snap my legs out of their funk.

8:35/148 

Asics Gel 2150 #2 Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.000.000.0012.00

Working at home today and decided to wait until the sun was out to do the run. Trying to get a little more used to running in the sun and warmer temps so I don't wimp out so bad any time it starts to get a tiny bit warm like during the last 10 miles of SGM.

Plan was to do 1 or 2 mile warmup then 8-10 miles MP tempo run with a rest in the middle.  Had a hard time finding a rhythm, I wanted this to feel easier than it did.  Canyon winds probably played a part and I have a hard time remembering that my MP on flat at 4500 feet is slower (7:20-7:25) than what I need to run at SGM to get sub-3:10 (7:13) so probably ran it a little quicker than I needed to.

During mile 9 my form started going to pot so I decided to finish after 9. Goal was to average 7:15-7:30 pace and I ended up at 7:18.  HR seemed a bit high for this pace but oh well. Glad to be done.

7:18/177 max HR 190

 

Asics DSTrainer #2 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Nice  & easy recovery run.

8:45/144

Asics Gel 2150 #2 Miles: 6.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I'm liking these 55 degree mornings.  The canyon wind is a little buggy and it's chilly the first little bit but feels dandy after that.   Ran 1 mile with Kim then after that it was just me and the man in the moon. Legs felt pretty zippy today but I resisted the urge to push it, I'll save that for Saturday.

8:19/149

Asics DSTrainer #3 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.750.000.000.000.75

Was planning on running 3 easy this morning but the bed was feeling too good so I opted for XT workout later in the day.  Did 30 min various XT at the gym, then the sun outside was calling me so I went out and did a bit of barefoot jogging on the grass. It is fun to run barefoot every now and again, did a few strides. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.5011.000.000.0017.50

Had a pretty good run today and Kim did too with her 20-miler.  Parked the van across from Will's then I drove with Kim up to Trefoil and dropped her off. (What kind of husband drops his wife off out in the boonies and drives away!? Hey it was Kim's idea and at least it was light by that time! Also lots of runners out today.)  

Driving from Trefoil to Vivian Park I ran over a sharp rock in the road and got a dang flat tire! Aargh! Oh well it ended up not being a big deal to change the tire and didn't mess up the run or the day.

Did a 6-mile warmup, start at Vivian run down 1 mile then up 5 miles up to Trefoil passing Kim along the way.  Some guy said there was a baby moose up ahead but I never saw it. After turning around at the top it was time for some MP or slight faster miles.  I was feeling pretty good today and was pleased with the run.  Finally that pace is starting to actually feel something like MP.

Was only planning on 10 faster miles but extended it to 11 before finishing up with a 1/2 mile jog and some walking.

Overall: 17.5 miles, AP 7:35, AHR 171 max 188

Splits for fast miles:

1 - 6:38/167 (miles 1 and 4 are the steepest of the run, 2 and 3 pretty steep also but with some rolling)

2 -  6:43/175

3 - 6:55/179

4 - 6:37/179

Drink and GU at Vivian

5 - 7:06/179 (mostly flat mile)

6 - 6:57/183

7 - 6:56/185

8 - 6:57/184

9 - 7:01 /186

Drink and GU

10 - 6:57/184

Long stop at traffic light 

11 - 7:05/178 

Asics DSTrainer #2 Miles: 17.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Worked at home today and waited until around 11am to do the run.  Beautiful day out today, enjoyable run, a little soreness in the quads and shins but felt pretty good after about 3 miles. 

8:12/148

Today Kim and I celebrate 25 years together. Wow that went by pretty quick! It's been quite the ride, a little wild and crazy at times, but lots and lots of good times and memories and looking forward to many more.  Love you Kimi! 

Asics DSTrainer #3 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles in the early hours.  Did a few strides along the way. Later went to the gym for 30 min XT plus some pushups.

8:18/150 

Asics DSTrainer Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

Late AM: Run in the sun. Had planned on doing 2 x 4 miles @ MP with 5 min rest in between.  Felt good starting out but around mile 3 of the tempo I started feeling really lousy and got a big gut ache. 

I made it to 4 miles, got a drink and walked for a bit then attempted the rest of the tempo but got feeling queasy and stopped at 5.  Later in the day spent a bunch of time in the bathroom with heavy duty GI problems.  Not sure if I just ate something bad or if I have a touch of stomach flu. Just hope whatever it was it's gone by next week.

Tempo AP/AHR: 7:26/174

PM: The SF running gang had their moonlight run/get-together.  Ran 3 nice&easy miles. Felt a lot better than earlier. Since I ran tonight I'll take tomorrow off.

Asics DSTrainer #2 Miles: 3.00Asics DSTrainer #3 Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, but went to gym before lunch and did 25 min XT plus core workout.

Thinking about my goals for SGM I think I've settled on the following:

Primary goal: Get a PR which means anything under 3:11.

Stretch goal: If after a few miles into it I'm feeling like it's one of those days when everything is clicking I may pick it up and take a shot at the sub-3 hour.

Consolation goal:  If everything goes to pot and I crash and burn I should still be at least able to qualify for Boston, which for an older guy like me I think means sub 3:25. 

Looks like latest weather forecasts for SG show a bit of cooling around race time, nothing dramatic but should be pretty nice for most of the race. Lets hope any weather surprises are pleasant ones. 

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went out with Kim around 11am.  Ran down in the bottoms mostly on the river trail. The funnest part of the run was watching Kimi "dance" with the grasshoppers.  Perhaps I should give her the Native American name of "Dances with Grasshoppers".

Still have something weird going on with my gut, some kind of stomach flu or something. I was fine when running slower but after doing a few faster strides I got a feeling a bit queasy with a sour gut. Maybe my NA name can be "Queasy with Sour Gut".

8:42/145

Asics Gel 2150 #2 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Still having the dang stomach flu issues. Hope it goes away soon, makes me run out of gas after about 5 miles and my HR shoots up. Must be something going around my daughter has had it a little bit and Kim is starting to get it a bit as well. Dang crud!

8:34/150

Asics DSTrainer #3 Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice little taper run in the sun around 10:30.  Feeling pretty good, although the gut is still a little fishy.

8:04/154

Asics DSTrainer #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Another late AM run in the sun.  This time did 3 middle miles at MP all in the 7:15-7:25 pace range.  Stomach seems to be a little happier today, I think I'll be fine by Saturday.

7:44/164

Asics DSTrainer #3 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Beautiful morning for an easy 4-miler.

8:14/150

Brooks Launch Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.250.000.002.50

One last run and final tune up to wake up the legs.  Ran a 1/2 mile or so with Jeff S who was finishing up then the rest solo.  Felt sluggish at first but finally loosened up toward the end.  Did a little bit at MP that actually felt better than the slower stuff.

Had a nice chat with Jeff afterward. Nice to have the Shadley family staying right next door. Hopefully some of Jeff's marathon wisdom and speed will seep thru the walls and give Kim and I a little extra race "magic".  Also looking forward to Terry Bean and family arriving tonight to stay with us.

Looks like it going to be a little warmer than my idea of ideal, but pretty typical weather for this time of year in SG.  Excited to see what adventures await tomorrow.  And hope Kim can recover enough from her cold to have a good experience.  Good luck tomorrow everyone!

Asics DSTrainer #3 Miles: 2.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.2050.350.000.00187.55
Brooks Launch Miles: 17.05Asics DSTrainer #2 Miles: 84.30Asics Gel 2150 #2 Miles: 29.70Asics DSTrainer Miles: 14.75Asics DSTrainer #3 Miles: 41.00
Debt Reduction Calculator
Featured Announcements
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):