Every Run is a Great Run!

December 2008

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Spanish Fork,UT,USA

Member Since:

Jan 15, 2007



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:???




Short-Term Running Goals:

2023 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



I've been married to the lovely Kimberly for 36 years. We have 5 great kids and 5 great grandkids.

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Miles:This week: 0.00 Month: 58.00 Year: 591.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 707.95
Asics Gel-Nimbus23 #5 Lifetime Miles: 333.75
Altra Escalante #1 Lifetime Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Welcome December! Time to try an easy 2 mile run. Decided to wear some light shoes and run on the grass and go real easy. Before the run I warmed up 30 minutes, 10 min each on bike, stairclimber, & elliptical.

The run was so-so. Aches and pains are better than before but not completetely gone. With all the cross-train and core work I feel stronger in some muscles, but it seemed like the stronger muscles are not necessarily ones I use while running, so I just kind of felt quite uncoordinated and out of shape. :( I'll try not to read too much into anything until I have a few runs under my belt. I suppose running on the grass was also a factor with the less-stable running surface.

Plan for rest of the week is 2 miles running on Wed and 3-4 on Friday if the body feels up to it and says it's ok. Other than that it'll be more of the wonderful cross-training routine.

If after a couple weeks attempting to run if it looks like the ab/groin/glute pains are still problematic I may just have to try not doing ANY type exercise for a month or so. I hope it doesn't come to this but I have to consider it. There is also the surgery option but from what I've heard about it I really don't want to have to go that route. Plus there is the chance that surgery won't fix the problem.

Kim is also having a horrible time with the IT band problems. Between running withdrawls/blues and January soon on it's way (which usually brings some "blues" of it's own), I just hope we can both keep from getting majorly depressed.

Ave/Max HR: 148/165

Core workout in the evening. I noticed Friday at the PT office while I was wearing a HR monitor that my HR gets up around 160 for a while when doing some of the more aggressive leg/core work so I perhaps I'll count another cross-train mile.


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Same old, same old.... no running today just similar to last weeks crosstrain workout.

Ave/Max HR: 149/165.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Crosstraining plus 2 glorious but very slow running miles. Warmed up 10 minutes on bike, 20 minutes on stairstepper, 10 minutes on elliptical. Then I did my 5K elliptical "race" workout. My best time yet is 18:35 but today I just didn't quite have it going and I ran it in 18:45. I wanted to quit at 2.5 so I'm glad I gutted it out and ended up not too far off my best. As I've mentioned before the elliptical pace and running pace don't jive so I'm thinking this would only equate to maybe a 20-21 minute running 5K effort.

Then for my cooldown I went outside and ran 2 miles around the parking lots at work. Wanted to stay close to the gym in case I needed to bail early in case any weird pains cropped up. But I was very pleased at how good I felt compared to Monday. I don't think it was a good idea to go on the grass Monday for my 1st time out. I did have some aches and pains but not so much in the lower abs, but rather in all the muscles that I'm discovering DON'T get used while cross-training but are running specific. Mostly in the hamstrings I can feel it, but in a good way, just good-old sore muscles that I know will go away, not the lingering nasty stuff like the tendonitis I always fight in the hamstrings and now in the lower abs.

All in all I really enjoyed this little 2 mile easy run.

Ave/Max HR: 157/198. Ave HR during 5K workout: 188.

PM: Core workout

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Crosstrain crud.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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