Every Run is a Great Run!

Snow Canyon Half Marathon

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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: 0.00 Month: 106.00 Year: 492.75
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 375.55
Asics Gel-Nimbus23 #2 Lifetime Miles: 76.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
160.350.009.600.75170.70
Asics DSTrainer17 #3 Miles: 86.20Asics DSTrainer17 #2 Miles: 66.50Asics DSRacer Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning mostly with Kim.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles in the dark on a nice November morning. Looking forward to pacing at Snow Canyon 1/2 tomorrow.

Asics DSTrainer17 #2 Miles: 4.00
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Race: Snow Canyon Half Marathon (13.1 Miles) 01:49:59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Had a great time pacing with Andy Browning at this race. We were handling the 1:50 pacing duties and came in at 1:49:59.8 (Andy) and 1:49:59.5 (me).  Not too shabby I think! The weather was perfect and this may be the most scenic HM course of any I've ever run. Absolutely stunning scenery especially during the trail section through Snow Canyon.

We had a pretty good size bunch of runners that stuck with us off-and-on throughout the race and I think we got quite a few to the finish and sub 1:50.  This pacing gig is pretty fun, makes me in no hurry to get back to racing.

Also had a fun time at the condos with the 10 or so pacers that were staying with us. Great times! 

Asics DSTrainer17 #3 Miles: 13.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got out with Kim and the early morning crew for some nice & easy miles. Great weather for a November morning, gotta enjoy it while it lasts.

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out with Kim in the early morning to get 'er done and run a few hill repeats. Ended doing 9 60s repeats. Felt pretty good I like how the legs have recovered from the steep downhill run on Saturday.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had a dial-in work meeting from 7am to 11am so didn't get out the door until just before lunch.  Had a nice easy run including the river trail in the bright sunshine and quite warm-for-November temps.  

Still seem to be about 20-30 seconds slower per mile than I was all summer for the same perceived effort level and HR so not sure what that is all about. Maybe it's due to pre-election stress and it will now go away. Unless of course it's replaced by post-election stress. 

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six nice & easy in the early morning then later to the gym for 30 min XT + core.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles in the early morning on a blustery day. Got a bit wet on this one but temps were in the 50's so it wasn't too bad. I was actually too warm with how I was dressed.

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

BRRRRRRR!!!! Went out with Kim and Kay in the early morning. Somewhere around 15 degrees but with the nasty canyon wind the chill factor must have been around 0. Wish mother nature would let us 'ease' into winter a bit more instead of slapping us up side the head so abruptly. No worries about pace in these conditions, just try and finish without becoming an icicle.

Quite the eventful weekend. Between the storm, someone doing a hit-and-run on a section of our fence, our big tree getting busted to pieces with the heavy snow, and a remodel project in the basement, the Saturday long run did not happen. Hope this week will be less eventful. 

Later to the gym for 30 min XT + core. 

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

Waited until it had warmed up some and got out just before lunch. This was my first tempo run since back in June sometime.  Didn't have great expectations since it's been so long just figured I'd stick in the 7-7:30 range.  First couple miles had a bit of downhill and came in around 7-7:05, last 2 miles around 7:10.  

Felt a little out of shape and of course it would have been nice to be able to stay below 7's, but I'll take this for now and hopefully by mid-Jan and Painter's 5K I'll be closer to around a 20 min 5K.

7:48/167 

Asics DSTrainer17 #3 Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles mostly with Kim and Kay in the early morning. A bit worn out after the tempo run yesterday.

Also went to the gym at work before lunch for 30 min XT + core.

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miler just before lunch.  I was hoping for lots of bright sun but the air was kind of gunky so I had to be content with filtered sun.

8:38/146 

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Out bright and early with Kim and Kay. Temps a little warmer than earlier in the week somewhere in the low 30's.  Did 4 or 5 20s strides toward the end. Felt good but not great. Later to the gym for 30 min XT + core.

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Out at 6am on a not too cold but windy and blustery morning with a few drops of rain. Felt ok for a while but this kind of cold/wet weather always turns my legs to lead after a few miles. Took it pretty easy most of the run.

Asics DSTrainer17 #3 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Went out early with Kim and Kay for a few then a few solo miles.  Felt a bit brain-dead and sluggish. Later went to the gym for 30 min XT + core, not quite as brain-dead for this one.

Asics DSTrainer17 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.750.257.00

Well today was test to see if Kim and I really want to train for a Jan 5K over the winter. I don't know that either of us have been very excited for speed work in the cold so didn't have high expectations.  But it was actually pretty warm for late Nov (around 40?) and although it was a bit windy it was pretty good conditions for some quarters on the track.

Actually felt better than I expected to feel and even (sort of) enjoyed the workout. Goal was 6-10 quarters around 5K pace or a bit quicker, with quarter jog rests in between.  So for me I figured 90-100 seconds was a good place to start.

Seems like I'm always a few seconds slower in the early morning than later in the day so I started out conservative and did the first in 99s.  That felt pretty good so I did the rest in the 90-95s range with the last 3 being right at 90s. 

On the 8th repeat toward the end I got that horrible feeling where you think you may need a bathroom really bad if you continue.  There was no bathrooms open anywhere close-by so I took that as my cue to stop at 8.  

Nice to feel good on this workout, I was actually having some real good vibes for a few hours afterward. Nice to see maybe those endorphins haven't entirely flown the coop! 

Oh yeah almost forget.... I actually got the gym just before lunch for around 30 min XT. 

Asics DSRacer Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went on a kind of random exploring run with Kim on an beautiful sunny morning in St George. Headed over on the dirt trails just west of our condo to check out the Green Valley Gap and a few other areas we've heard about but are not familiar with. 

Then headed north still on the dirt until we ended up in Sunbrook area. Heading back to our condo via the park got us to 6 miles. A great way to start the morning on what has been a great day in Dixie!

Also hiked 3 or 4 miles in the afternoon and checked out some groovy Anasazi petroglyphs. 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Slept in until it was good & light (but not yet quite so warm as we found out) then drove over near the Dixie Center so we could run on some of the paved trail we haven't run on for quite a while. First mile or 2 were pretty nippy until the sun finally broke through the clouds and warmed us up.

Ran to Bloomington Hills along trail/roads that have off & on been part of the Painters HM. Feeling good on the way back so we picked up the pace the last mile or 2. Happy Thanksgiving everyone! 

Asics DSTrainer17 #3 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice morning run close to the condo and Sunbrook areas. Also hiked about 3 miles in the afternoon around Zion NP. Awesome!

Asics DSRacer Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.002.600.5011.50

Kim and I drove up towards Snow Canyon them jumped on the trail for an up/down run mostly in the canyon. Another beautiful sunny morning, the weather has been just about perfect the whole time we've been here.

Around mile 8 I decided to do a 5K tempo and have some fun on the downhill. Ended up finishing in 20:50/6:43 ave pace. It was harder than I thought it should be I think the uphill the first half of the run took more out of me than I expected. 

Asics DSTrainer17 #3 Miles: 11.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Wasn't too excited to return to dark/cold morning runs after all the nice sunny St George runs last week.  Fortunately there was little wind and temps weren't too bad (high 20's?) so it wasn't so bad afterall.

Later went to the gym for 30 min XT + core. Legs are feeling pretty good lately, cardio is still not quite there but starting to come around. 

Asics DSTrainer17 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.250.006.50

Worked at home today so sleeping in and running before lunch seemed like the thing to do, especially since short/steep hill repeats were on the agenda.  

Headed with Kim around 11am over to heartbreak hill and got it done. I really don't like uphill repeats and I don't think Kim does either. Did the bare minimum required according to the schedule and got in 8.  I think ideally we should be doing this on a bit shorter hill.

Asics DSTrainer17 #3 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Out bright and early on a bright full-moon morning.  Wind was crazy in our neighborhood but for some strange reason and fortunately for us is didn't seem to be blowing much anywhere else.

Later went to the gym for 30 min XT + core. 

Asics DSRacer Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Early morning run with Mr Full Moon. Did half dozen strides toward the end.

8:36/150

Later got to the gym for 30 min XT + core. 

Asics DSTrainer17 #2 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

9:04/140

Asics DSTrainer17 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
160.350.009.600.75170.70
Asics DSTrainer17 #3 Miles: 86.20Asics DSTrainer17 #2 Miles: 66.50Asics DSRacer Miles: 19.00
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