Every Run is a Great Run!

September 2014

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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: 9.00 Month: 69.60 Year: 1177.82
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #5 Lifetime Miles: 463.10
Asics Gel Excite #6 Lifetime Miles: 236.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
146.8032.006.000.00184.80
Asics FujiTrainer #1 Miles: 79.10Asics DSTrainer18 #4 Miles: 48.50Asics FujiTrainer #2 Miles: 57.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Went with Kimi over to base of Harry's Hill for some mile hile repeats. Ended up going up Harry's 3 times. Glad to feel like the uphill is getting easier for me. Also planning some hiking for later today.

Asics FujiTrainer #1 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 6 miler in the early morning. Also got in 2 more sun/heat miles just before lunch.

Asics DSTrainer18 #4 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice early morning 7 miler in the dark. Legs feeling pretty good other than I can still always feel the tendon-bum-itis in the right leg when I stretch. But at least it's not bothering me when I run. But I'm still chicken to do any kinds of strides or abruptly speed up. But don't seem to be any worse for the wear pushing sub-7 pace on the downhill runs so I'll continue to do that and call that my speed-work/tempo running. Starting to get excited for SGM. I think my plan will be just to try and BQ (sub-3:25).

Asics FujiTrainer #1 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Pretty much a repeat of Tuesday. Temps nice & cool today, gotta love this time of year.

Asics DSTrainer18 #4 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0013.000.000.0021.00

Dandy 21 mile run down Payson Canyon and into Salem. 16-17 miles of mostly smokin downhill then flatter from Payson to Salem. Stayed with the speedy trio of Ryan, Beth, and Ken for a little over 1/2 of the run and averaged just under 7 min pace for first 13 miles. Slowed down considerably over the last 7 miles and endup up with 7:28 ave pace. Overall feel pretty good about the run. Gotta love that downhill running!

Asics FujiTrainer #1 Miles: 21.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning at a very gingerly pace. Legs a bit hammered from the downhill run on Saturday but nothing that feels like an injury risk. I'll just plan on taking it easy for a few days until all the soreness is gone. Also took a brisk walk at work before lunch, probably around 2 miles.

Asics FujiTrainer #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice peaceful morning with a gynormous harvest moon. A bit muggy but thankfully I found a time window without any rain to put a damper on the run. Legs feeling pretty good, just a little bit of soreness left from Saturday. I played it safe and kept the pace nice & gentle but I did decide to add on an extra couple of miles to get to 8.

Asics DSTrainer18 #4 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Got up bright and early to run some hills with Kimi. We ran down/up heartbreak hill #2 (the Sp Fork version not the Boston version). Nice to have the bright full moon to lighten things up. Nice and cool, probably the coolest morning we've had for quite a while in the upper 40's. Actually pretty nice temps for this type of workout. Felt pretty good, I seem to like running the uphill a lot better when it's dark and I can't see what's coming. I do think the uphill workouts the last few weeks are definitely helping us. I probably should push it a little harder on the uphill like Kim does but I can't seem to resist pushing the downhill instead. Ended up doing 8 repeats, probably just under 3 miles worth of uphill and 7 miles total.

Asics FujiTrainer #1 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles early on a perfect September morning. 

Asics FujiTrainer #2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Got out with Kim bright and early down in St George. Ran from the condo up to mouth of Snow Canyon and back down again. Temps in the high 60s so a bit warmer than what we're used to as of late but it wasn't too bad.  Not much gas in the tank after about mile 13, I think I was still feeling last weeks downhill 21 miler the last half of the run. Ended up with 19 miles.

Asics FujiTrainer #2 Miles: 19.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early morning 6 mile run with Chad and Carolyn. Just took it nice and easy, want to have fresh legs for the final Payson Canyon downhill run tomorrow. Also got over to BST for a little hiking in the sun in the afternoon.

Asics DSTrainer18 #4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.004.000.0011.00

Had a dandy 11 mile run down Payson Canyon mostly in the dark. Temps in the 50s, just about perfect. Wanted to try and stay with the speedsters Ryan and Ken and push the pace for as long as I could. Ended up finishing in 1:15:30 or 6:51 ave pace. Feeling pretty good about this run as I ended up a bit faster than my fastest time from last year which was just a couple of weeks before my sub-3:08 finish at BCM. It will be interesting to see what happens at St George with my oddball training this year of lower mileage, no speedwork, no races, and no tempo runs other than these occasional faster downhill canyon runs. Splits for today were 6:53, 6:34, 6:32, 6:27, 6:32, 6:33, 6:51, 7:03, 7:21, 7:17, 7:23. Fun stuff! 

Asics FujiTrainer #2 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics FujiTrainer #1 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three easy miles in the early morning. Also took a walk before lunch probably a couple a miles. Starting to taper a bit.

Asics DSTrainer18 #4 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Busy weekend planned so Kim and I got the long run in bright & early today. Not a lot of umph for either of us but we got it done. Happy Anniversary to us!

Asics FujiTrainer #1 Miles: 16.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer18 #4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.704.002.000.008.70

After a fun summer full of dandy Payson canyon runs we did our final run for the year. The transport van was packed to the gills as it usually has been each week. In case you're wondering you can squeeze 12 or maybe 13 runners in your average minivan if you're motivated and not too concerned about comfort (or safety) :) I decided to do an uphill warmup mile solo before joining the rest of the gang for the downhill fun stuff. Stuck with Ken again and kept most miles under 7 min pace. Always a little sad to be done for the year. But always happy to have the legs in tip-top shape for downhill running going into STG. Now it's taper time! 

Asics FujiTrainer #2 Miles: 8.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Easy 4.3 mile run in the early morning. Also got in some walking/hiking on the BST in the afternoon probably a couple a miles.

Asics FujiTrainer #1 Miles: 4.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in the early morning with Dan, Dave and Kimi. Also walked a couple miles or so in the sun before lunch.

Asics DSTrainer18 #4 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.302.000.000.0012.30

Out with the gang in the morning. We were treated with a downpour right at the end. Fun stuff! Felt pretty sluggish, hope my legs get a little happier with the next week's taper.

Asics FujiTrainer #1 Miles: 12.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Taper time. Easy morning run around 4 1/2 miles.

Asics DSTrainer18 #4 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.000.000.004.50

Went with Kim in the early morning over to Center street and ran up/down the hill a couple times. Went fast enough to count 2 miles as MP. Felt pretty good and liked running in the 45-50 degree weather.

Asics FujiTrainer #2 Miles: 4.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
146.8032.006.000.00184.80
Asics FujiTrainer #1 Miles: 79.10Asics DSTrainer18 #4 Miles: 48.50Asics FujiTrainer #2 Miles: 57.20
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