Every Run is a Great Run!

December 2013

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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:

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

 

Personal:

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: 5.00 Month: 94.00 Year: 743.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 748.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 382.25
Altra Escalante #1 Lifetime Miles: 62.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.500.000.000.00166.50
Asics DSTrainer18 #2 Miles: 64.00Asics DSTrainer17 #5 Miles: 18.00Asics DSTrainer18 #1 Miles: 60.50Asics DSTrainer18 #3 Miles: 24.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out in shorts as it was in the high 30's and likely the last time I'll be able to run in shorts for a while other than maybe in St George.  Later got to the gym for 30 min XT + core.

9:22

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hello winter! Didn't get our for a run with the nasty snowy weather all day long but I did get in 60-90 min worth of snow shovelling.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Shovelled snow for about an hour in the morning then later at the gym did something I'll normally do nearly anything to avoid which is run on the boring treadmill.

Got in 6 miles on the 'mill and I guess it wasn't the worst thing ever. But I think I'd still rather run in 0 degrees if the roads aren't treacherous. I'm thinking maybe YakTrax might be a good Christmas present for Kim & I then we can run outside even if the roads are snowy/icy/slushy.

Asics DSTrainer17 #5 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Temps at 0 degrees F in the morning with wind-chill -11.  Ugh. Since we had to get our daughter to Drivers Ed class at the HS by 5:55am we decided to try our chances running around the little indoor track in the girl's gym. We did this last year so we hoped the doors would be open again this year. First door we tried was locked but the 2nd one was open so we got er done and had the place to ourselves. Decided this type of running is neither better nor worse than running on the treadmill but definitely better than slipping on icy roads and getting injured. Not sure on pace probably around 9 min miles.

Asics DSTrainer18 #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

So Kim and I had nice plans to do a repeat of yesterday and run around the indoor track at the HS in the early morning. But they had the dang doors locked and a sign saying nobody allowed on the track before school hours. Stupid! Last year they let us do this, I don't see what the big deal is. Grrrrr!!  

So went home and back to bed for a very short 'nap' then off to work where I did get to the gym before lunch for 6 lovely treadmill miles.

Asics DSTrainer17 #5 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

This nasty weather is really messing with my motivation. Woke up to insane howling wind and wind chill likely sub-zero so promptly went back to bed. Maybe in previous years I would have bucked up and gone out but this year I just have little desire to deal with extremely foul weather. We did drum up enough mental toughness to go to the church and run around the gym for an hour. Every so often to mix things up and to give ourselves a cheap thrill we'd go outside for a very brisk run around the church. Running away from the wind wasn't so bad but into the wind was crazy cold! I sure hope it's not going to be like this all winter. Global warming please!

Asics DSTrainer18 #3 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

More fun stuff running around the church gym on a 1 degree day.

Asics DSTrainer18 #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Same old same old... blah blah blah....

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Since the morning temps were all the way up to 5 and there wasn't much wind I decided to try my luck running outside. Ran over to center street and ran up and down the road a couple times then back home to get to 6 miles. Wasn't too bad actually. My hands were actually too hot in the mega-mittens I wore but my cheeks (face) were pretty frozen by the end. So I guess if I just use less heavy duty gloves and cover my face better I'll be just dandy.

9:25

Asics DSTrainer18 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Repeat of yesterday. But this time I was dressed correctly so I was quite comfy despite the low temps. Unfortunately with the inversion the air is starting to get bad. Just can't win with this weather. Later I got to the gym for 30 min XT plus core.

9:15

Asics DSTrainer18 #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another fabulous-fun-filled-foggy/smoggy-five-degree-five miler. Ok so we went 6 miles not 5 but you get the idea. Nice to have Kimi join me for this one. With the lovely inversion we smelled like camp fires when we got home since apparently the no-wood-burn rule doesn't apply to Spanish Fork. Kinda sad that 5 degrees with little to no wind doesn't feel so bad any more.  Just over a week until winter REALLY starts! Hooray!!

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Quite a bit warmer this morning around 15-20 degrees and no wind so if felt quite balmy! Had a pretty good size group of runners and had a nice run although I was kind of the slow poke of the bunch. My legs were kind of worn out after running every day this week but I still enjoyed the run a lot.

Asics DSTrainer18 #1 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another dandy early morning nippy run around the streets of Spanish Fork with Kimi. Huge full moon to help lighten things a bit. Later went to the gym for 30 min XT + core.

9:45

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another fine nippy morning run with Kimi.

9:18

Asics DSTrainer18 #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the morning. Then later to the gym for 30 min XT/core.

9:23

Asics DSTrainer18 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Wasn't sure what the roads would be like in the early morning dark so waited until later in the morning to go out. Smart choice as the colder part of the storm didn't get to SF until later and the morning temps were pretty dandy compared to what we've had all month. High 30's and the sun almost broke through the clouds. Felt downright balmy.

8:56

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on the wonderful treadmill.

Asics DSTrainer17 #5 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Got out at 5:30 with Kim since we have a busy day today. Nice run with light gentle snow most of the run. Roads were a bit slick in spots but overall not too bad. I quite enjoyed the run actually.

Asics DSTrainer18 #1 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

I counted these as easy miles but they were of the harder easy mile variety. Went out with Kim and Dan some slushy and kinda slippery roads. But temps were fairly mild (30 degrees?) and no wind so it made for a nice December run.

Asics DSTrainer18 #1 Miles: 8.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice Christmas Eve morning run with Kim, Dan and Hal.

Asics DSTrainer18 #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Five miles with Kimi then one more with Rui & Mu-chan on an absolutely beautiful sunny Christmas day.

Asics DSTrainer18 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six pretty nippy miles with Kelly and David L. Now off to St George for a few days!

Asics DSTrainer18 #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles with Kimi on a chilly but beautiful sunny St George morning!

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

   

Asics DSTrainer18 #2 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five mile run in the morning. Five mile hike at Zion NP in the afternoon. Didn't fall off a cliff and die. All in all a great day to be alive!

Asics DSTrainer18 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Last run of 2013 and last run in St George before heading home. Always hard to go back to Utah County winter weather and the January blahs. Maybe we'll get lucky this year and not have too much nasty weather and inversion yuck.

It's been a very fun running year in 2013, one of the most enjoyable and rewarding ever. Had many thoroughly enjoyable training runs and races and even managed a lifetime marathon PR at BCM. Not sure if I'll see any more lifetime PRs in my lifetime unless it's a 50-miler or something I haven't done yet. But since I turn 50 in 2014.... just maybe...... :-)

Asics DSTrainer18 #2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.500.000.000.00166.50
Asics DSTrainer18 #2 Miles: 64.00Asics DSTrainer17 #5 Miles: 18.00Asics DSTrainer18 #1 Miles: 60.50Asics DSTrainer18 #3 Miles: 24.00
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