Every Run is a Great Run!

St George Half Marathon

Previous YearRecent 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 ViewMonth View
Graph View
Next Year
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: 21.00 Year: 1344.24
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #6 Lifetime Miles: 316.02
Asics Gel-Nimbus23 #1 Lifetime Miles: 55.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2097.7052.10160.705.052315.55
Asics DSTrainer #2 Miles: 75.00Asics DSTrainer Miles: 26.00Asics DSTrainer #3 Miles: 150.00Brooks Launch Miles: 146.00Asics Gel 1150 Miles: 13.00Asics DSTrainer #4 Miles: 608.20Asics DSRacer Miles: 140.25Asics DSTrainer17 #1 Miles: 433.35Asics DSTrainer17 #2 Miles: 443.60Asics DSTrainer17 #3 Miles: 271.15Asics DSTrainer17 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Wow what a fabulous day for a January 2 run! Sunny and mid 40's I can't remember a nicer January day in northern Utah.  Went out around noon and ran 3 with Kimi then 7 more solo. 

8:30/144

Asics DSTrainer #2 Miles: 10.00
Comments
From TBean on Tue, Jan 03, 2012 at 00:53:28 from 75.169.114.48

I was outside taking down Chistmas stuff wishing I had waited until the perfect afternoon to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice & easy 7 miler with Kim on another gloriously sunny day, although it was a bit windy today compared to yesterday.  But mid-40's so no complaints. I know we need some moisture but I can't quite bring myself to pray for snow just yet.

9:16/132 

Asics DSTrainer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.001.0011.00

Sunny and mid 40's for the run just before lunch. Sweet! Perfect for the speed session I had planned.  Warmed up with Kim and ran down to the river bottoms to the stretch of straight flat road that is perfect for doing Yasso 800's.

Plan was to do 8-10 800's in the 3:00-3:15 time range. Didn't sleep the greatest last night so I been groggy during the morning and wasn't sure what to expect.  But turned out feeling about as good as I've felt doing this type of workout. Actually I don't know if I've every actually finished the full 10 repeats until today. So I'm pretty happy with how things turned out.

First 3 felt super easy but I resisted the urge to go too fast too soon and end up not doing 10. Next 4 felt moderately hard but not too nasty. Last 3 were pretty hard the last quarter mile of each. Got the nausea, pukey feeling toward the end of each of the last 3 but was able to finish strong and make the last 3 sets the fastest.

Splits/aveHR: (HR monitor says my max HR touched 200, not sure if this is correct usually I max out around 192-195)

1 - 3:10/147

2 - 3:11/172

3 - 3:10/176

4 - 3:11/178

5 - 3:11/182

6 - 3:10/184

7 - 3:10/184

8 - 3:09/184

9 - 3:08/186

10 - 3:07/186 

Asics DSTrainer #3 Miles: 11.00
Comments
From Andrea on Wed, Jan 04, 2012 at 18:02:08 from 72.37.244.100

Nice workout!

From TBean on Wed, Jan 04, 2012 at 18:45:39 from 63.241.173.64

Very nice! Those workouts are as tough mentally as physically. I think you're ready for a good race soon.

From Tom on Wed, Jan 04, 2012 at 18:51:30 from 137.65.56.2

Thanks Andrea and Terry. I'm excited to do some races here pretty soon. SG 1/2 marathon in 2 1/2 weeks but I'm a little bummed the new course has some nasty hills and is likely a lot slower than the usual mostly flat course. Probably means the sub-1:30 will have to wait until Ogden or UV.

From Clay on Wed, Jan 04, 2012 at 23:06:32 from 166.205.13.160

Nice job on the 800's Tom, there not easy to do that's for sure! Keep up the hard work your doing great!

From Brent on Thu, Jan 05, 2012 at 23:03:08 from 66.7.127.67

Great work, being in 3:10 shape this early in the year, sweet. Also, you would have scored big time commando points for puking.

Stay Kool, B of BS Rools out

From Tom on Thu, Jan 05, 2012 at 23:49:23 from 67.199.179.59

Thanks Clay, Brent. I'll have to see if I can work in some puke training into my schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice easy recovery run in the sun.

8:26/146 

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice run in the sun with Kimi just before lunch.

Asics DSTrainer #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

We got nice surprise this morning after running all week in 45 sunny degrees and shorts.  Started snowing just before we got out and ended up snowing quite heavily, sometimes with wind making it so snow was pelting us in the eyes. Still had a pretty good size group of runners despite the weather. Those SF runners are a diligent bunch.

After a while the snow/slush started piling up on the roads making it very difficult to get great footing and impossible to run at any kind of pace.  Ends up taking nearly the effort of a 7 min mile to run 9 min miles. Kim and I both felt pretty spent and happy to get to 13 miles considering the nasty roads.  Nice to have Hal stick with most of the way. Hopefully we didn't aggravate any injuries with all the slip-sliding we did.

Asics DSTrainer #3 Miles: 13.00
Comments
From Clay on Sat, Jan 07, 2012 at 12:37:33 from 71.195.211.7

Nice job hanging in there Tom it was tough out there this morning! The uneven footing was not the best for my back but I seemed to get through it all fine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran just over 3 with Kim then the rest solo.  Brain was off in lala-land today I hardly even remember the last half of the run.  Nice day again but a little more January-ish in the high 20's.

8:44/143

Asics DSTrainer #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:18/148

Asics Gel 1150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Went out with Kim around 11am. Fairly nice day, sunny in the low 30's.  Ran with Kim just shy of 3 miles then she turned around while I did a tempo run.  Plan was for 4-6 miles @ 6:40-6:50. But Mother Nature decided to give me a head wind most of the whole way so I slowed my goal pace to 6:45-7:00. 

Dang wind made it harder than I wanted but I was happy to get in 5 miles and keep them (barely) under 7 min pace. 

Splits/aveHR: 6:51/162, 6:55/179, 6:59/183, 6:56/186, 6:51/189.

Overall: 7:39/161/190max

Asics DSTrainer #3 Miles: 10.00
Comments
From TBean on Thu, Jan 12, 2012 at 16:12:11 from 63.241.173.64

You're a good man to do a little speed work into the wind. I don't mind the wind if I don't care how fast I'm running.

From jtshad on Thu, Jan 12, 2012 at 16:21:40 from 204.134.132.225

Great workout!

From Tom on Thu, Jan 12, 2012 at 16:22:09 from 137.65.56.2

Yeah the dang wind seems to mess with me mentally about as much as anything. Doesn't matter what speed I'm running I just don't like it so much.

From Tom on Thu, Jan 12, 2012 at 16:22:49 from 137.65.56.2

Thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:23/143

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

Got up at 5:30 with Kim and wasn't so excited about it being 13 degrees with wind chill down to 4. Just not so used to the morning winter running I'm afraid I was a bit grumpy.  Starting to taper the miles before SG half next week but wanted to get some MP miles, hard to do when temps are in the teens.

Met up with the SF group and headed out.  Decided to go west to avoid the wind at least for a while.  I ended up feeling pretty zippy today and ended up running mostly solo. Probably looked like I was unsociable but some days I just like to run alone a few miles. 

I was pleased the MP miles felt easier today than they've felt for a while, even with the sub-20 temps, although I did take a ton of walking breaks.  Looking forward to a week taper and then racing next Saturday.

7:50/162

Asics DSTrainer #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six boring treadmill miles.

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Waited until early afternoon to run hoping it would warm up a bit. It did warm up a little but I was feeling sluggish.  Did every other mile at HMP to try to keep sharp for Saturday but I couldn't seem to ever get in any kind of groove.  Guess some days are just like that.

7:40/157

HMP miles were 6:47, 6:51, & 6:50 pace 

Asics DSTrainer #4 Miles: 6.00
Comments
From TBean on Wed, Jan 18, 2012 at 15:24:10 from 63.241.173.64

You're goona do great this Saturday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I was expecting it to be cold & snowy today so the mild temps with a bit of sun here & there was a nice surprise. Just did 5 easy and felt much better than yesterday.  Solo today as Kim is taking the day off to stop some early possible PF from going any further.

8:09/150 

Asics DSTrainer #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles at work with 5 or 6 strides thrown in toward the end.  No watch today so not sure about pace. Hopefully I'm ready for the race Saturday.  Not quite sure what to expect as I've had some good training days but also some bad as well and I'm just not sure what type of day Saturday will be.  

I'm thinking I'll go pretty conservative on my goals: Gold - sub 1:30, Silver - sub 1:32:30, Bronze - sub 1:35.  Most likely I'll go out with the 1:30 pacers and just hold on as long as I can.  I'm contemplating racing without a watch. 

Brooks Launch Miles: 3.00
Comments
From TBean on Thu, Jan 19, 2012 at 15:52:02 from 63.241.173.64

Hope you get one of those good days and the weather doesn't interfere.

From Kelli on Thu, Jan 19, 2012 at 17:48:06 from 71.219.84.120

Good luck! I am hoping you hit the GOLD!

From Kelli on Thu, Jan 19, 2012 at 17:48:44 from 71.219.84.120

OH, and I just saw your blog title! LOVE IT! Mine was once a part of that same song. That is the best animated short ever made. ;o)

From Clay on Sat, Jan 21, 2012 at 21:02:14 from 71.195.211.7

Nice job Tom! It was nice seeing you before the race!!!

Race: St George Half Marathon (13.1 Miles) 01:32:33, Place overall: 88, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.000.0015.00

Well not a gold medal race today.  But then again it was not a gold medal course (lots of hills) and not gold medal weather (rain, wind, similar to SGM 2008). 

Overall I'm happy with my race, although I wish I could have snuck under 1:32:30 to claim my silver goal instead of the bronze. But I suppose that is one drawback to not wearing a watch.

Yes I decided to run this race "naked" and see how things went.  Kind of weird and makes you kind of feel naked to not have Mr Garmin hanging on your wrist. But I kind of liked it for the most part, felt more in tune with my body signals.  But I wonder if I had known how close I was to 1:32:30 I could have shaved the few seconds.

Ran with Walter and the 1:30 pace group for about 4-5 miles until the worst of the hills began. Also much of the head wind in the middle miles. I'm a lousy uphill runner and I was feeling the hills/wind sap my strength so I decided to back off, keep the pacers in my sights, then see how I felt when the downhill came.

Problem was that many of the uphills seemed long and drawn out but the downhills all seemed to come short and too steep to take advantage of. So at any rate I watched the 1:30 pacers get too far ahead to catch and was kind of stuck in no-mans-land the last 4-5 miles and just had to gut it out mostly alone.  I did pass a few guys but also got passed by a few (mostly gals).

Does make you wonder how things would have gone if the weather was like Friday when it was absolutely beautiful & sunny. Oh well.... early in the year looking forward to some spring/summer races and getting a few sub 1:30's.

Kim had a blast pacing the 2:10 group. They had a pretty good sized group make it through to the end and many came up to Kim afterward expressing heartfelt thanks and gratitude.  I'm looking forward to doing the pace thing myself in a few races this year.

Asics DSTrainer #3 Miles: 15.00
Comments
From TBean on Sat, Jan 21, 2012 at 15:07:04 from 98.202.18.126

Nice race! Without wind and rain you would have been easy silver and maybe gold. Weather wasn't so nice up further north in Utah either.

From Vis on Sat, Jan 21, 2012 at 16:33:19 from 208.88.8.22

It's kind of fun to go "naked" sometimes. You really get to the essence of running. On the other hand, I've also wondered if a precise knowledge of pace and distance remaining wouldn't drive a person to that something extra. Nice race today.

From Brent on Sun, Jan 22, 2012 at 23:17:45 from 66.7.127.67

Tom, not sure how to read the day, the weather did affect times and the course was tougher this year. I agree with your assessment on the hills, no way to make up the time on the downhill that is lost on the uphill. Very good effort, I would give you a silver effort given the day. Also, gives you a feel on what to work on.

Stay Kool, B of BS Rools out

From Kelli on Mon, Jan 23, 2012 at 14:44:38 from 66.29.181.130

A "naked" race---that would scare me! Way to go on hitting any goal without the garmin, I am sure I would fall way short of even a bronze.

I felt the same way about those hills. You never really got a break on them. It was either UP, too steep down, or flat. Definitely a challenging course---but those are the best kind!!!!

From Smooth on Mon, Jan 23, 2012 at 15:19:47 from 75.162.95.99

Nice race, Tom!

I thought the course was more technical than previous year's too. GOOD JOB on the GOLD effort!!! :)

From Bec on Mon, Jan 23, 2012 at 15:57:28 from 68.206.133.141

Nice run. It's the best feeling when you PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Just over 5 nice & easy with Kim. Legs feeling pretty good after the race but a little sluggish. The ridiculous blasting wind from the east maybe had something to do with the sluggishness.

Asics DSTrainer #4 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles at work. 8:19/152

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got out with Kim just before noon on a nice January day.  A little bit of canyon wind but the sun was shining and with  temps in the mid to upper 30's it felt great.  Started out nice and easy and gradually sped up, so nice when we're both feeling great at the end!  Spotted a big golden eagle along the river trail. Legs are feeling great after the race, I'm liking the quick recovery.

8:39/138 

Asics DSTrainer #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six uneventful miles as work.  8:28/147

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles with Kim on a sometimes nice sometimes not-so-nice weather day. Nice when the sun was shining but the cold wind from the NW was definitely not-so-nice!

8:55/140 

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Ran with Kim and SF group on a clear but cold January morning.  Feeling very sluggish the last couple of days, hope that goes away soon.  I'll stick with DCP (Don't-Care-Pace) for the next while.

Asics DSTrainer #4 Miles: 11.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles with about 3 with Kimi.  Also did 1 steep hill sprint in the middle just for fun.

8:50/140 

Asics DSTrainer #2 Miles: 7.00
Comments
From JimF on Tue, Jan 31, 2012 at 07:31:09 from 12.7.229.2

Steep hill sprint for fun???? Ha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing run at work just before lunch.  Felt pretty good today maybe my legs are finally coming back.

8:14/146 

Brooks Launch Miles: 7.00
Comments
From allie on Tue, Jan 31, 2012 at 14:42:46 from 161.38.218.168

good running, tom.

From TBean on Wed, Feb 01, 2012 at 09:56:05 from 63.241.173.64

Good to see the legs are getting ready to produce again. I also think at this time of year it's easy to get down a little from the cold and the weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

When Kim and I headed at the door around 11am the wind was pretty wicked from the east. So we headed west down the hill and into the bottoms with hopes the wind would be calmer by the river.  Thankfully it was quite a bit nicer in the bottoms than the bench, ended up feeling a bit overdressed and too warm.

Ran just over 3 with Kim then 5 more solo.  Still feeling pretty good, planning on donating blood later today so we'll see if I still feel good for tomorrow's run.

Did 1 steep hill sprint early in the run.

8:30/145 

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

Ran at work - did part of my 7 Peaks out & back run (only 6 peaks worth). Felt pretty good considering I donated blood last night.  HR was pretty high though, I'm assuming that's why.

8:31/155 

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Did the usual Saturday long run with the SF running club.  Felt OK the first few miles then we hit a ruthless headwind and things got pretty tough. Nice to be done with the run for the day.

8:45/150 

Asics DSTrainer #4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got out just before lunch on a sunny day.  Ran with Kim for 2 or 3 then the rest solo.  Did a couple of steep hill sprints.  Not much gas in the tank today and always felt like a headwind no matter which direction.  Not sure if the blood donation last week still has me messed up or something else.  Ave HR was way high too considering the pace. Oh well I guess some days are just like that.   

8:52/148 

Asics DSTrainer #3 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got tied up at work and didn't get out to run until after 3pm.  Not my favorite time to run but the unseasonably warm temps (40's) and sunshine helped.  

Kind of a weird run, my legs felt great but I was breathing way too heavy for the pace and my HR was thru the roof with my overall ave HR about where it should be after a tempo run. Talking to Kim she's been feeling the same way so I think we chalk it up to the blood donation last week.

8:30/158 

Asics DSTrainer Miles: 7.00
Comments
From Andrea on Tue, Feb 07, 2012 at 21:50:31 from 67.177.21.60

Hope you start feeling back to normal soon! Studies have shown that it takes 3-4 weeks after giving blood to regenerate the hemoglobin lost (but you shouldn't feel bad that long!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Bit cloudy and chillier today than we've become used to, but still pretty nice for early Feb with temps in the high 30's.  Felt a little better today than that last few days but still taking it easy. Ran with Kim for around 2 miles or so but she was really not feeling the love today so we mostly did our own thing.

8:43/151 

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Hill run at work.  Did 2 steep hill sprints toward the end. Feeling a bit weary lately I'm thinking I'll lower the running miles and maybe add some cross-training for a few weeks.

8:28/153 

Brooks Launch Miles: 7.00
Comments
From Brent on Thu, Feb 09, 2012 at 22:43:28 from 66.7.127.67

Tom, maybe just the winter blues - in a funk? Sounds like a mental break is needed.

Grand Funk out

From TBean on Fri, Feb 10, 2012 at 15:09:46 from 63.241.173.64

I think you just need to bring your sweet wife and come for a visit and take me and my hot wife out for dinner.

From Tom on Fri, Feb 10, 2012 at 15:17:01 from 67.199.179.59

Brent, Terry - I think you may both be correct!

From Kim on Fri, Feb 10, 2012 at 17:09:02 from 67.199.179.59

Man.....she gets to be hot and I only get to be sweet! :o) Let's do it anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Figured cross-training might be good but working at home today so no gym access.  So only option was to crank the incline on the treadmill all the way (it doesn't go that far) and do some uphill walking.  

I was actually surprised how good a workout I could get with the incline, HR stayed in the 130's and 140's most of the time about the same as a slow run. Pretty boring but helps to be able to watch/listen to TV.  I lasted an entire hour and covered just over 3 1/2 miles.

Legs feeling quite rejuvenated and refreshed so maybe doing 1-2 days of XT for a while will be a dandy thing and keep the dang -itis's under control. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics DSTrainer #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Felt better today than I've felt for a while.  Still breathing awfully hard for not-so-fast pace but so is Kim so we're figuring it's still the blood donation effect running it's course.  

Ran just over 3 miles with Kim then the rest solo. Did a mild progression run, start out nice & easy then gradually work toward MP effort the last 2 or 3 miles with uphill the last mile.

8:23/157 

Asics DSTrainer #4 Miles: 9.00
Comments
From TBean on Mon, Feb 13, 2012 at 15:41:06 from 63.241.173.64

Nice start to the week. Ya, know you're not going to be able to milk that blood donation excuse much longer.

From Tom on Mon, Feb 13, 2012 at 16:02:08 from 67.199.179.59

Terry according to my research we can use the blood excuse for 4-8 weeks! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hill run at work. Did 3 steep hill sprints towards the end. Felt pretty good.

8:22/151 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran an easy 7 miles in the mid-morning mostly with Kimi. Enjoying a day off from work.

9:10/140 

Asics DSTrainer #2 Miles: 7.00
Comments
From RivertonPaul on Wed, Feb 15, 2012 at 16:51:20 from 67.42.27.114

Wednesday day off from work -- nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.507.00

Ran at work just before noon.  Did 8 x 20s strides during the last half of the run. 

8:15/157 

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles just before lunch mostly with Kim. Toward the end did 4 hill sprints.

8:55/139 

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Would have been a good day to stay in bed for me today. I've had a sore throat and head cold coming on the last couple of days. Took some Nyquil last night to help me sleep (which it did), but unfortunately it left me with a bit of hangover for the morning run and made it feel like a death march.  I was just glad to be done after 8 miles. Hopefully taking it easy today and day off tomorrow will make things good to go for Monday.

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

A bit nippy with a bit of canyon breezy when we went out around 10am.  But the bright sunshine made it feel pretty good for a February run.  Plan was for a 10 mile progression run, start out nice & easy and speed up to MP effort for the last 20 minutes or so.

Started with Kim and we ran together for about 3 miles then she headed up the hill and I stayed in the bottoms to do an out-and-back route gradually speeding up each mile.

Felt pretty good, still have a bit of head cold and congestion but felt tons better than Saturday.

8:19/158 max HR 183 

Asics DSTrainer #4 Miles: 10.00
Comments
From TBean on Mon, Feb 20, 2012 at 14:17:38 from 63.241.173.64

Gettin the week started our right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run just before lunch.  Ran up and down a few hills and did 5 hill sprints for fun.

8:26/152 

Asics DSTrainer #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

We sure have been spoiled with weather this winter.  Even days like today that are supposed to be stormy end up having 40 degree temps and sun at 9am. Nice!  

Ran 8.5 easy mostly with Kimi.

8:55/146 

Asics DSTrainer #4 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.600.007.00

Ran at work just before lunch.  Got intimidated by the wind and decided to go the treadmill route. Never my fave but it wasn't too bad today. Did 8 x 30s strides with speed set between 9-10mph the last half of the run to break up the monotony.

58:30 (8:21) 

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles on a nice sunny morning. Toward the end did 6 x 8s hill sprints up Heartbreak Hill aka Stinky Skunk Hill. Legs feeling good.

8:16/152 

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

Ten miles with Kim down in St George on a nice sunny morning.  A little chilly starting out but warmed up nicely once the sun came out.  Did out-and-back up/down the trail that heads towards Snow Canyon. Beautiful scenery as usual.  Kim added 4 more miles after I got done.

9:15/140 

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Did a long-ish run just before lunch.  Wind was horrendous from the canyon so I cheated and had Kim drive me to the mouth of the canyon and I ran down toward Benjamin then she picked me up when I was done.

I did do the last 4 miles back toward SF where it was slightly uphill and into the wind so I it wasn't entirely cheating the whole 12. Felt pretty good, it's nice to finally feel like my conditioning is coming back.

7:58/158 

Asics DSTrainer #4 Miles: 12.00
Comments
From TBean on Mon, Feb 27, 2012 at 13:38:02 from 63.241.173.64

Kicking of the week with some good mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mile hill run at work. Weather was a bit stormy/snowy but not windy so I didn't mind it at all.  Did 7 hill sprints toward the end.

8:20/147 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 8 mile recovery run mostly with Kim on a bit of a blustery day to finish out February.  

8:52/140 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Ran 7 miles at work on the treadmill since roads were still a little wet & slushy in places. Did 8 x 45s strides during the last 1/2 of the run at 9-9.7mph

57:33 (8:13) 

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six with Kim.

8:57/136

Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Ten miles on a chilly morning with Kim and the SFRC.  Ended up being a mild progression run for me with the last 2 miles or so around MP.

8:33/153 

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.001.250.0010.00

Wow what a great day, nearly perfect for a March running day.  Went out around 11am and ran just over 3 with Kim then we went our own way and I finished out 10 miles that included 10 x 45s repeats mostly around 6 min pace.  Everything felt pretty good today.

8:20/156 

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another warm day but the nasty wind was a spoiler.  Ran hills at work including 8 x 8s hill sprints.

8:25/148 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.001.400.0010.00

Ran 10 just before lunch.  Did 8 x 60s pickups the last half of the run, 6-6:30 pace.

8:06/156 

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles at work on a bright sunny day.  Tried out my new DSRacers, I think they're a keeper.

8:19/147 

Asics DSRacer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 with Kim around noon on a dandy sunshiny day.

8:56/136 

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Slept in a little bit today and waited until the sun came out to do a mostly track workout. Plan was for 9 miles with 4 mile track tempo run in the middle.

Goal was to not focus on pace so much but just to keep my HR in the half marathon pace HR range which for me is around 175-185.  This was my first time trying out the new track at the Junior High. Pretty nice and even nicer that it's only a half mile from home.

I figured I'd be around 7 min pace and I was right.  Felt a bit harder than I wanted it to but I've run decent miles this week and this the 3rd focused/harder workout for the week so my legs weren't so fresh.  Overall I think it was a decent workout that will pay benefits later.

4 miles overall time 28:03 (7:01 pace). Ave HR 182. 

Asics DSTrainer #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Wow quite the toasty warm day for a March run, 55-60 degrees.  I was actually a bit warm with my short sleeve shirt, need to go singlet next time and get used to running in warmer weather again.  Went our around 11am, did just over 3 miles with Kimi then did a progression run solo, finishing out with some hard uphill.  Pretty pooped after this run.

8:13/158 

Asics DSRacer Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work including 9 hill sprints.

8:15/150 

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Another unseasonably warm & windy day.  I had no gas in the tank today, I haven't slept so great this week (dang daylight savings!) and maybe between that and not being used to the warmer temps made me wimpy. 

I did manage to do 8 x 60s uphill repeats at 5K effort (not 5K pace). 

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

Just a nice & easy recovery run in the sun at work.

8:30/145 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.004.400.009.00

Went to the track at the JH to do a tempo workout.  Plan was for 2 x 15 min at HMP to 10KP (6:40 to 7:05 pace range) with 1 min jog/rest in between.  

At 60 degrees and sunny it was a bit warmer and windier than I would have preferred but the faster miles actually went pretty well.

15-min repeat 1: 6:55 pace, ave HR 177

15-min repeat 2: 6:45 pace, ave HR 188 (max HR 193)

Total tempo miles: 4.4 

Asics DSRacer Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Not very often you get to run in 50 degrees on a March morning!  Of course there is always the SF canyon winds to balance things out and give you some moments of unpleasantness. Since much of the SF population is down in St George there was not much turn out for the run.  Mostly ran with Kim then she added on a few more with Bob and Dave. Kept in nice & easy after the tempo miles yesterday.

9:18/132 

Asics DSTrainer #4 Miles: 12.50
Comments
From TBean on Sat, Mar 17, 2012 at 10:18:22 from 174.23.136.156

Another good week! Got your 50+ miles in with a few fast ones.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.002.500.009.00

Back to winter just a bit today with temps around 32 and a little breezy.  But it actually wasn't too bad.   Did a progression run just before lunch, started out nice & easy then gradually speed up and finish the last 20 minutes in the HMP/tempo range including some good uphill to finish up.   Pretty pooped at the end of these runs but I usually feel pretty dandy after cooldown, lunch and a shower.

8:00/162 

Asics DSTrainer #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice & easy 6 mile hilly run at work including 10 x 8s steep hill sprints.

8:19/149 

Asics DSTrainer #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.002.400.008.00

Ran down to the row of trees just before lunch then did 15 x 1 min repeats at 5K pace with 1 min active recovery.  Kept the pace in the 6:15-6:30 range.  Seems like these type workouts always feel harder than they should.

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work.  Didn't have much mojo today.

8:23/146 

Brooks Launch Miles: 6.00
Comments
From TBean on Thu, Mar 22, 2012 at 13:37:59 from 63.241.173.64

Some days the mojo just doesn't wanna come out and play.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 miles with Kim on a breezy sunny morning.  Hopefully I make a respectful showing at my 5K race tomorrow.

Asics DSTrainer #3 Miles: 3.00
Comments
From Brent on Sat, Mar 24, 2012 at 09:28:25 from 66.7.127.67

Tom, hope you have mojo on race day

Race: Running of the Leopards 5K (3.11 Miles) 00:18:44, Place overall: 24, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.002.600.508.00

Had a blast running this speedy 5K course.  Those East High folks know how to put on a 5K with not just tons of downhill but also tailwind as well!  

So yes I need to make the disclaimer that despite this tying my lifetime 5K PR time, it was a VERY aided course, but it sure was fun!  Yes I do love that downhill running and luckily my aging body seemed to handle it OK and I don't think I sustained any injuries.  I would say this is probably worth a 19:45 time on an honest 5K course.

Mile-by-mile breakdown:

Mile 1 - 6:10  Felt very good this mile, it's been so long since I've run a 5K I couldn't remember how mile 1 is supposed to feel so I maybe held back a little.  The only uphill of the course comes toward the end of this mile and the beginning of mile 2.

Mile 2 - 6:06 Still feeling good, having fun passing all the foolish teenagers who didn't train and are now dying after running mile 1 too fast. I can see that I have a pretty good shot at sub-19.

Mile 3 - 5:52 This is the ideal mile 3 for a 5K - straight, downhill, with a tailwind.  Just having fun passing more teenagers (and even a few more seasoned runners) and hoping I don't hurt myself since I haven't run a sub-6 mile in a race for a long time.

.1 - :37 (5:24) Race finishes on the East High track and I get in a battle with another Master runner (turns out he was 50), I pass him, he passes me, I sneak up and pass him again around the final turn but I kick too soon and he catches me again just before the finish. Dang. Oh well it made for a fun finish and kept me focused.

Overall I'm happy with the race and look forward to a 10K next month. 

 

Asics DSRacer Miles: 8.00
Comments
From ACorn on Sat, Mar 24, 2012 at 12:40:04 from 24.2.76.146

Great race Tom!

Love your Mile 2 comment, I knew there would be lots of crazy teenagers, just not that many. It is fun passing people isn't it :>

From Adam RW on Sat, Mar 24, 2012 at 13:05:55 from 67.182.248.141

This is the perfect race to start the season. It is such a confidence builder. Nice running and tying your PR. I agree aided or not it is a great run and fun to do as the years pile up...

From TBean on Sat, Mar 24, 2012 at 16:07:12 from 174.23.136.156

Great race. Nice to see each mile getting faster as you mastered the race! I would have done the race but darn ward ball got in the way.

From Tom on Sat, Mar 24, 2012 at 16:49:48 from 67.199.179.59

Thanks guys. Terry you should do it next year, I think if you were in good shape you could do low 17's or even sub-17 on this course.

From jtshad on Sat, Mar 24, 2012 at 17:33:23 from 71.208.169.35

Great race Tom!

From Clay on Sat, Mar 24, 2012 at 19:36:34 from 71.195.211.7

Nice race old man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.500.000.0011.00

Got the run done just before lunch.  Quite the blustery unsettled day, got a little bit of every thing weather-wise during the run.  Ran 3 with Kim then 8 more solo.  Did a mild progression run with last 20 minutes in the MP range.

8:18/151 

Asics DSTrainer #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work.  Felt sluggish at first but felt better as the run progressed.  Did 8 x 10s hill sprints toward the end.

8:09/150 

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.001.100.009.00

Nice sunny day today probably around 60 degrees.  Went out with Kim around 11am, did just over 3 with her, then did some hill repeats - 8 x 60s @ 5K effort, then finished up with about 3 more miles with Kim. 

8:44/148 

Asics DSTrainer #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6-miler at work just before lunch.

8:22/149 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.750.009.00

We got wild & crazy today and deviated from the typical late morning run routine and went out in the early morning instead.  Ran 2 or 3 with Kim then she did some on her own and went to work with her WannaRunna5K gang while I did a track workout.  

My plan was for 2 x 15 min @ just faster than HMP with 5 min jog in between.  But sometimes things don't go as planned and that was the case today.  I need to remember to ease off the pace a bit in the early morning compared to later in the day to achieve the same workout.  I did the first 15 min too fast and I think the canyon wind got to me as well.  Ran out of gas on the 2nd repeat and had some GI distress and cut it short just over 10 min.  Oh well still better than nothing.  All faster miles between 6:45-7:00 min/mile pace.

8:05/162 

Asics DSTrainer #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy recovery run on a warm but breezy morning to finish out March.  Ran mostly with Kim, Doug and Alan for not quite 8 miles before I headed home and they finished up their 16-18 milers.  Got in 1 mile with Rui dog.

9:19/131 

Asics DSTrainer #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.602.002.400.0012.00

Went out just before lunch on a sunny but (as usual) windy day but with wind coming from the NW rather than the usual SE from the canyon.  Warmed up about 2.5 miles with Kim then some speed and tempo.

After 4 mile warmup did the speed part of the workout which included 15 x 60s @ 5K pace with 60s jog rests in between.  Looks like my flat 5K pace is somewhere in the 6:15-6:30 range so I kept most miles in that range but I did cheat on the last couple at closer to 6 min pace.  Actually felt pretty good and felt like I could have done 5 more or so without killing myself.

Then did 2 miles easy followed by 2 miles "hard" which today meant around marathon pace.  Nice to get this run done with.

8:14/156 

Asics DSTrainer #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery 6-miler at work.  Did 8 x 10s hill sprints toward the end.  Ran watch/HRM free today.

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.001.750.0010.00

Warm and sunny day for April.  Went out around 10:30am it was already 60 degrees and probably warmed up a few more before we got done. Ran just over 2 miles with Kim then she did her loop while I went to do some hill repeats. 

Plan was for hill ladder repeats 1min-2min-3min-2-1-2-3 @ 5K-3K effort, jogging down the hill between each one.  The 1-2-3-2-1 wasn't so bad, but the last 2-3 was not so fun. Guess it's not supposed to be that fun.

Finished up with 3 mile cooldown with Kim.

8:38/155 

Asics DSTrainer #4 Miles: 10.00
Comments
From Paul Thomas on Thu, Apr 05, 2012 at 08:43:50 from 76.23.52.106

I haven't checked on you for a while. It seems you and Kim are both running well. That's good to see. Alma 17:2. Now I just need to get back to being a runner again myself. I have sure enjoyed running again. I need to get in race shape so I can see my running friends again at events.

From Kerry on Thu, Apr 05, 2012 at 09:06:10 from 63.118.230.7

I saw Paul's post this morning and then noticed your comment on yesterday's post. It looks like you're running well (certainly one of the rewards of consistency). I really want to be more like you when I grow up.

Looks like you have some fun races coming up this year. After I go into the ten year club this year, I'm thinking of making taking a year just to run half marathons (that's really my favorite distance). You've got me thinking about doing the Ogden half in May.

From Tom on Thu, Apr 05, 2012 at 09:30:25 from 137.65.56.2

Great to hear from you guys! Although I've been blogging again for quite a while I haven't really much been following anyone except for maybe Terry B. Now that I know both of you are back among the running/blogging living I look forward to seeing how things are going for you.

Paul I hadn't realized you had gone the surgery route with your pubalgia aka sports hernia. That's the same think I was diagnosed with a few years ago but at that time after consulting with the docs and with the surgery still being a bit experimental (and likely not covered by my insurance) I decided to go the PT route rather than surgery. That's worked pretty well but I do still have the lower ab & groin pains kick up sometimes, kinda like all my other "itis's" that I've picked up over the years. Nice to be able to see how things go with the surgery option with you in case I decide to take that route down the road.

Looks forward to seeing you guys at some races. I'm currently signed up for Ogden HM, UV HM, TOU marathon (running with Kim) and hopefully SG (pacing Kim to BQ!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six mile watch-free recovery run at work.  

Asics DSTrainer17 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Woke up to blizzard conditions during the AM hours!  With the roads a snowy, sloppy mess and the weather just plain nasty it wasn't working for the run at the usual time before lunch.  So ended up getting out around 2pm in much nicer conditions and the roads mostly cleared up.  Gotta love Utah spring weather!

Plan was for 5 mile tempo run around HM pace. There was some wind that probably slowed me down a bit but not nearly as breezy as earlier today. 

Tempo miles and ave HR were as follows: 6:56/169, 6:51/175, 6:55/179, 6:59/185, 6:50/188.

Overall ave pace/HR: 6:55/179 (max HR 189) 

Asics DSRacer Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Brrrrr cold & windy morning for April!  After the last few weeks of mild weather I was hoping I could put my longs away for the year but not quite time for that yet.  Ran 12 miles mostly with Kim and the 3 D's (Doug, Darin, and David).  Just kept things pretty nice & easy to hopefully help recover nicely from the tempo run yesterday.

9:00/140 

Asics DSTrainer17 #1 Miles: 12.00
Comments
From Brent on Sun, Apr 08, 2012 at 08:22:48 from 66.7.127.67

Tom, you stil have the legs, hitting under 7s, good luck as you ramp up your training, darn wind and cold. We need heat and sweat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.002.000.0013.00

Nice early morning run in St George as Kim and I are down for a very quick "work" trip. Kim's PF was threatening so she decided to not push her luck but take a rest day instead.

Great morning for a run, temps in the low 50's and lots of red & green landscape. Did out and back run towards Snow Canyon and back. I really enjoyed the run.  I don't usually notice the 2500 ft elevation difference when we run down here but today I could tell a difference with how easy the pace felt.

Did a progression run finishing the last 4 miles in the MP to HMP range.

7:57/154 

Asics DSTrainer #4 Miles: 13.00
Comments
From TBean on Mon, Apr 09, 2012 at 13:43:16 from 63.241.173.64

Starting off the week right with a St. George run. Good thing you got it done early, it's heating up down there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six mile recovery run.  Ran first 4 with Kim then headed back towards home while she finished a 10-miler.  Did 9 x 10s hill sprints up Heartbreak Hill.

8:51/134 

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.001.900.009.00

Staying up in SLC for a couple days with the girls for spring break.  Ran 9 miles early mostly on the JRP.  In the middle did 6 x 2 min @ 5K pace with 2 min rests.  

8:05/154 

Asics DSTrainer17 #1 Miles: 9.00
Comments
From Kerry on Wed, Apr 11, 2012 at 08:30:59 from 63.118.230.7

That's what I need to start doing...working some intervals into my weekday runs. Most of the time I run without a watch, but I think it would work well enough just approximating.

I really like running along the JRP. It's nice and flat and you kind of forget you're so close to civilization. You're building a pretty good mileage base.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Ran with Kim around the streets of downtown SLC and up/down City Creek canyon. We were happy the weather decided to take a break this morning and not pour down rain upon us. 

Asics DSTrainer17 #1 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Home from SLC now but still off work so I slept in a bit. Today I did a repeat of the 4-mile time trial track workout I did 5 weeks ago.

The point of this workout is not to hit any certain pace but go more off of heart rate and try to keep it in the half marathon range (175-185 for me).  Of course the hope/expectation during a training cycle is that the pace goes down for the same effort each time you do the time trial every 4 or 5 weeks while preparing for a half marathon race.

Wasn't sure how things would go since I had a bit of upset stomach and GI issues yesterday (bad fish at Denny's perhaps??).  Luckily I felt pretty good and was able to cut off nearly 30 seconds compared to 5 weeks ago keeping my HR in a similar range. Looks like I pretty much locked into 6:55 pace and stuck there until the last lap when I picked it up a tad.

5 weeks ago: 28:03 (7:01 pace) ave HR 182

Today: 27:37 (6:54 pace) ave HR 181 max 189

mile pace/aveHR: 6:55/170, 6:55/181, 6:55/186, 6:52/187

 

 

Asics DSTrainer #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Got in 13 mile recovery run on a beautiful spring morning.  Not much wind which was nice for a change.  Ran mostly with Kim and Doug and also Kelly joined for a while. No watch today so not sure on pace, probably right around 9 min/mi.

Time for a rest week next week with 10K race to finish things out next Saturday.

Asics DSTrainer17 #1 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.500.0010.00

A great day for a run today.  I was thinking about the poor folks overheating running Boston today and feeling pretty happy about our 50 degrees and sunny.

Warmed up around 3 miles with Kim then did some intervals - 15 x 90s @ 10K pace with 90s active rests in between repeats. Felt great doing these and felt like I could have done quite a few more.  Nice to only have to do 10K pace for 90s.  Not exactly sure what my 10K flat pace is so did the first 10 around 6:30-6:45 pace.  These felt plenty easy so the last 5 I cheated a little and dipped under 6:30 pace. 

7:55/155 (nice to see my ave HR staying below 160 for pace below 8 min/mi) 

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy garmin-free miles in a light rain around noon-ish at work. Did 10 x 10s hill sprints toward the end.

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.002.700.008.00

Went out around 11am, warmed up 2 miles running down to the river bottoms then did some fartlek intervals.  Plan was for 6-8 x 3min @ 10K pace with 2min jog rests.

I wasn't feeling the love today, have a bit of upset stomach for some reason and starting having nausea/GI problems on the 5th repeat so I stopped at 6.  All repeats in the 6:30-6:45 pace range, mostly around 6:40. Hopefully I'll feel better on Saturday for the 10K.

7:47/161 

Asics DSTrainer17 #1 Miles: 8.00
Comments
From Clay on Wed, Apr 18, 2012 at 20:12:14 from 71.195.211.7

What 10K are you running Tom?

From Tom on Wed, Apr 18, 2012 at 21:28:52 from 67.199.179.59

Clay it's the So Jordan Earth Day 10K. I've never run it before so not sure what to expect.

From Kerry on Thu, Apr 19, 2012 at 08:50:51 from 63.118.230.7

I always seem to have more GI problems during the middle of the day as well -- that can ruin a perfectly good workout. You really seem to have worked out a good schedule. With your level of training, I'm sure your race will go well on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miler at work. No watch.

Asics DSRacer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 easy miles about half with my soon-to-be-married son Tyler. Legs felt pretty heavy but seems like they always do the day before a race.  Did a few strides along the way.

Found out the 10K doesn't start until 11am. Why so late? So likely going to be awfully warm and I really dislike warm races, I'll take 30 degrees over 70 anytime. 

8:47/133 

Asics DSTrainer17 #1 Miles: 3.00
Race: South Jordan Earth Day 10K (6.35 Miles) 00:45:25, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.006.000.3510.00

This was one tough course and race for me.  It had all the things I don't much care for in a race: heat (70+ degrees), wind (very stiff from the South), hills (in particular lots of uphill late in the race), late start (11am), and incorrect distance (6.35 according to most everyone with GPS). But on the positive side I got a great workout and worked harder than I would have if it were just a training run.

First 3 miles were nice with more downhill than up and some tailwind, last 1/2 of race was killer with that stiff south breeze and LOTS of uphill the last 2 miles.  And it's always a heart-breaker when you're watch says the race should be over but you get a couple "bonus" 10th of miles tacked on to the end.

I faded pretty bad the last half but I guess the good news was that the runners around me were fading worse. I passed about 5 or 6 guys and didn't get passed by anyone so I'll count that as positive. Overall I'm OK with this race, but I don't think I'll run it again.

Overall time/pace: 45:25/7:09 (6.35 miles)

Splits: 6:49, 6:50, 6:50 (headwind), 7:13 (worst of headwind), 7:36 (worst of the uphill), 7:30 (still plenty of uphill), 2:36 (7:23 pace still uphill to the finish except for last .10) 

 

Asics DSRacer Miles: 10.00
Comments
From TBean on Sat, Apr 21, 2012 at 19:13:26 from 97.117.87.177

That's an odd time to start a race. However, it looks like you did pretty good considering the wind, heat, and the last half being uphill. It's always nice to win the age division!

From Tom on Sat, Apr 21, 2012 at 19:18:28 from 67.199.179.59

Thanks Terry. But you also noticed I goofed putting 1st AD I actually got 2nd. Some guy named Steve Whitney from SoJo beat me by a min & half. Do you know him? I didn't love the late start and it was a very hard race, but it was still fun to be racing and able to pass a few guys.

From Kam on Sat, Apr 21, 2012 at 22:45:37 from 174.23.241.43

High marks for passing people at the end, and not letting anybody get around you. I'm almost convinced the even/negative splits people are right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Got in 12 miles this morning on an absolutely beautiful April (but more like June) morning, even with the canyon winds.  Ran about 5 solo then joined Kim for her run for nearly another 5 miles, then finished last 2 miles solo again. Took things really easy today as I can still feel some Saturday race aches & pain.

8:53/144 

Asics DSTrainer #4 Miles: 12.00
Comments
From Bec on Mon, Apr 23, 2012 at 10:57:01 from 68.206.133.141

Sweet run Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work with no watch.  Did 10 x 10s hill sprints toward the end.  I felt really wimpy today in the heat, it was around 75 degrees but felt like 95 to me.

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Went out around 7:30a to beat the heat. Had some cloud cover today and a bit breezy. Original plan was for 4 x 1 mile @ 10K pace with 3min jog rests.  But with the race Saturday and feeling a little off the last couple of days I decided to just do 3 x 1 mile. Seems like this was a good move as I wasn't feeling the greatest and the pace felt harder than it should have.  Also noticed my HR maxing out the last 2 miles and it shouldn't really max out at all for this workout.  Hopefully after a couple more days taking it easy I'll feel back to normal.

The 3 fast miles were all around 6:40 pace. 

7:54/163 

Asics DSTrainer17 #1 Miles: 9.00
Comments
From JimF on Thu, Apr 26, 2012 at 08:04:31 from 98.222.218.178

Nice workout! Hope you get to feeling better for your race. Good luck!

From Tom on Thu, Apr 26, 2012 at 08:49:41 from 137.65.56.2

Thanks Jim. I haven't been following anybody's blogs much lately but I'm glad to see you've been feeling well and gradually able to ratchet up the running miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine easy miles at work. No watch.

Brooks Launch Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six mile just before lunch on a blustery day.  Ran 4 with Kim then 2 solo. 

8:59/133 

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.502.500.0015.00

Up bright and early to meet up with the 5:30 run gang. Started out with Kim & I, Chad, Dan & Hal.  Picked up a few other runners a long the way.  Got in about 7.5 with the group then did my own thing the rest of the time while they headed up Harry's.  

Ran a moderate progression run, gradually speeding up and finishing the last 5 miles at MP and HMP.

8:08/153 

Asics DSTrainer17 #1 Miles: 15.00
Comments
From TBean on Sat, Apr 28, 2012 at 13:47:18 from 97.117.87.177

Nice finish to a good week!

From Marlin on Sat, Apr 28, 2012 at 16:49:00 from 174.27.77.107

Very nice run Slick,

From Tom on Sat, Apr 28, 2012 at 17:06:02 from 67.199.179.59

Marlin I'm thinking this was meant for Tom Slick, but I'll take the compliment!

Terry I'm just hoping my body will hold out until the Ogden 1/2 and I can at least sneak under 1:30.

From Marlin on Sat, Apr 28, 2012 at 17:24:57 from 174.27.77.107

Sorry about that!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.500.0012.00

Went out around 9am since the weather was near perfect.  Some wind from the canyon but not too bad.  Did a long warmup 5 miles up the river trail, past the golf course to just below Jack Rabbit. 

Plan was for 3 x 10 min @ HMP-to-10KP with 2 min jog rests. Ends up being right around 1.5 miles per tempo section.  I was pleased I felt pretty good today, much better than last week when I did 3 x 1 mile repeats at about the same pace with 3 min rests.

Split ave pace/HR:  6:47/162, 6:43/180, 6:39/184.

Overall: 7:43/160 (max HR 189) 

Asics DSTrainer #4 Miles: 12.00
Comments
From TBean on Mon, Apr 30, 2012 at 14:00:29 from 63.241.173.64

222 miles for the month!! You're looking good for a sub 90 half in Ogden.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy at work including 10 x 10s hill sprints.  No watch.

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.500.007.00

Not a good run today.  Got bogged down with work issues and didn't get out the door until around noon when it was getting a bit warm.  

Plan was for 5 x 1K @ 5K pace with 90s rests, but I just wasn't into it all.  Finally bagged the workout half way thru the 3rd repeat and death marched it back home the long way to get in 7 miles.  Guess I need to get more used to the heat or get out the door earlier when it's cool.

8:11/158 

Asics DSTrainer17 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 3.5 in the early morning near home then later in the morning ran 8.5 watch-free at work.  

Asics DSRacer Miles: 8.50Asics DSTrainer17 #1 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.006.000.2012.00

Since I was doing a 10K time trial and I knew the weather was going to be cool today I decided to sleep in a bit and didn't get out to run until around 8:30.

Temps were dandy for a good tempo run around mid-40's.  Only downside was wind from the NW which ended up being a head wind for most of my faster miles.

Plan was for 10K at HMP effort based on heart rate.  For me that means HR needs to stay mostly in the 175-185 range and I was hoping that would mean something under 7 min miles. The course I ran on was slightly downhill but with the head wind it probably made this close to a flat run.

Noticed the first couple miles I was having a hard time not going too fast, this is good and usually means I'll be able to finish strong.  Felt pretty good for 5 miles but the head wind got a lot worse on mile 6 and I struggled to keep the pace as my HR got into the redline zone (190 for me).  Gutted it out and finished last .2 strong and feel positive about the run.

Overall: 10K - 42:37, pace 6:53, ave/max HR 180/190

Splits/ave pace/HR: 6:53/166, 6:56/175, 6:55/180, 6:53/185, 6:49/186, 6:52/189, 1:20 (6:41 pace)/190 

Asics DSTrainer17 #1 Miles: 12.00
Comments
From TBean on Mon, May 07, 2012 at 14:08:41 from 63.241.173.64

Nice consistent miles on the 10K. You're still looking good on mileage and effort.

From Kerry on Mon, May 07, 2012 at 14:15:11 from 63.118.230.7

Way to hang in there against a headwind. Sounds like your training is going well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.003.000.0013.00

Got up bright & early with Kim and ran with the bright moon.  Ran between 3 and 4 with Kim then she headed toward home and I finished out a 13 mile progression run. Gradually increased the speed so that I hit MP effort by about mile 7 and HMP effort the last 3 miles.  Felt good in the cool crisp temps probably around 40 degrees.

8:10/155 

Asics DSTrainer #4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy at work with no watch.  Did 8 x 10s hill sprints towards the end.

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.500.0011.00

Early morning run in the cool air.  Ran just over 3 with Kim then the rest solo.  Wanted to get some faster miles in if I felt good, but didn't want the pressure of trying to do some specific workout. So just did some variable distance fartlek intervals, anywhere from 400m to 2K.  Ended up getting around 3.5 miles of tempo around 10K pace. Felt pretty good most of the run.

8:09/154. 

Asics DSTrainer17 #1 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy at work with no watch.

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.003.500.0012.00

Warmed up just over 3 miles with Kim then did some tempo miles in the HM to 10K pace range (ended up around 6:50 ave pace).  Then met back up with Kim for about 5 more miles.  

Wedding bells for boy #2 tomorrow. Party time! 

Asics DSTrainer #4 Miles: 12.00
Comments
From Brent on Fri, May 11, 2012 at 16:00:42 from 66.7.127.67

Tom, what is your goal pace for the Ogden half? Good luck next weekend.

Stay Kool, B of BS Rools out

From Tom on Fri, May 11, 2012 at 17:29:56 from 67.199.179.59

Brent I'd like to sneak in under 1:30 since I haven't done that since I've been in the 45-49 AD. I think I should be able to do it, but you never know what can happen on race day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six relaxing miles around the streets of Manti. Then we got boy #2 Tyler married off to his sweet Chelsey. Great day!

Asics DSTrainer17 #1 Miles: 6.00
Comments
From TBean on Mon, May 14, 2012 at 09:40:38 from 63.241.173.64

Congradulations on getting two boys married! Just like his dad, didn't waist to much time after the mission.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten easy miles on a beautiful May morning. Ran mostly with Kim with a little bit on my own at the end.  Did 6 x 10s hill sprints in the middle.  Looking forward to taper this week then Ogden HM on Saturday.

9:00/140 

Asics DSTrainer #4 Miles: 10.00
Comments
From Brent on Mon, May 14, 2012 at 21:28:56 from 66.7.127.67

Funny thing, I was just thinking about you getting under 1:30 saturday, up the dam will be the key to breaking it, you must think the same thing with the hill repeats, very good work.

Stay Kool, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.003.000.007.60

Got out the door just after 7am. The canyon winds were way crazy but luckily towards the south end of the tree-lined road and on the river trail it wasn't too bad so I did most my faster stuff in that area.

Final tune-up run prior to the Saturday race. After 3 mile warmup & strides I did 3 x 1 mile @ 10K pace with 3 min jog rests. Not supposed to be a particularly hard workout, just some miles to help stay sharp and focused and help the legs remember pace and not think they can slack just because it's taper time.

Enjoyed the run today and especially the faster miles.  6:42, 6:39, 6:36.  I felt good, I felt great, I felt wonderful.  Now just try to keep the taper madness at bay.

7:46/156 

Asics DSTrainer17 #1 Miles: 7.60
Comments
From TBean on Wed, May 16, 2012 at 14:51:31 from 63.241.173.64

Nice mile splits. Lookin good for Ogden.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles at work with 4 strides towards the end.

Asics DSRacer Miles: 4.00
Race: Ogden Half Marathon (13.1 Miles) 01:30:25, Place overall: 62, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.0013.100.0015.50

Had some good & some bad in this race.  My main goal was sub 1:30 (didn't do it :( ) with backup goal to get a 45-49 AD personal PR (did it :) ).  

The weather/temps were near ideal, occasionally a bit of head wind but pretty close to perfect so I thought sub 1:30 should have been doable without killing myself.  But I'm finding that as I get older and with all my "itis-s" I've accumulated over the years with my tendencies to over-train it's just a lot harder to have those super-duper races.

In hindsight I should have been paying more attention to my actual splits and less to the Garmin as I think down the canyon the watch glitched a bit and measured about .1 long for the race.  

Mile 11 also really did me in, all that trail weaving around, up/down, under the road, etc. stuff really got to me mentally and got me off pace by 20-30 seconds.  But for some reason I was still thinking if I ran the last 2 miles under 7 min I was on track for sub 1:30. I was pretty bummed when I got to mile 13 and could tell there was no way to get the sub 1:30 even with 6:15-6:30 pace effort the last little bit.

Split info with actual pace from Garmin and goal pace in ( ):

Mile 1 - 7:01 (6:50 hill came earlier than expected) 

Mile 2 - 7:03 (7:20 less hill than expected)

Mile 3 - 7:01 (6:55 feeling like I ran first 2 miles a tad faster than planned so back off a bit)

Mile 4 - 7:02 (7:00 getting excited for some good downhill)

Mile 5 - 6:38 (6:40)

Mile 6 - 6:47 (6:40 no sure what happened here, thought I was on pace. Had a strange bout of momentary dizziness sometime around here, thought things could get real ugly but then it went away and I felt pretty good for a while)

Mile 7 - 6:52 (7:00 Garmin glitching thru these miles I think)

Mile 8 - 6:46 (6:40)

Mile 9 -  6:26 (6:25)

Mile 10 - 6:36 (6:35)

Mile 11 - 7:01 (6:40 - I really blew it here, starting to hurt and all the zig/zip/up/down action of running on trail vs. roads throws me way off mentally, I nearly decide to pack it  in and jog it in but was able to somewhat overcome the mental issues and pass a couple of runners)

Mile 12 - 6:56 (6:55 pleased I was able to get some mental focus back for this very painful mile)

Mile 13 - 6:59 (7:00)

Too little too late at the end, forgot to stop the watch so not sure on last little bit but I know the Garmin was giving me paces in the 6:15-6:30 range as I tried in vain to shave some seconds and get closer to 1:30.

All in all an OK race, I've had plenty better but also plenty worse. Now I hope I can recover enough the next 3 weeks to be ready for UVM 1/2 and give sub-1:30 another try.  

Anyone have an opinion whether UVM 1/2 is faster or slower than Ogden 1/2?  I'm thinking they're probably pretty close.

Good to see a few folks from the blog and impressed to see a number of very stellar performances.

Big congrats to Kim for finishing marathon #1 of 4 (Grand Slam) in one piece and in being smart and mostly treating it as a training run and not pushing the pace! 

Asics DSTrainer #4 Miles: 15.50
Comments
From TBean on Sat, May 19, 2012 at 18:13:19 from 97.117.90.78

Very nice pacing to predition. You only had one mile that you messed up on.

I'm guessing the UV half is very close to Ogden. I'll bet you can go sub 1:30 there!

From Tom on Sat, May 19, 2012 at 18:39:51 from 67.199.179.59

Thanks Terry. Guess maybe you could call me a son of predition.

From allie on Sat, May 19, 2012 at 21:26:47 from 174.23.154.194

nice race, tom. i think you can get the sub-1:30 at UVM. recover well.

From Paul Thomas on Sat, May 19, 2012 at 21:27:23 from 76.23.52.106

Great race, Tom. Don't be too hard on yourself. You're glass is definitely mostly full.

From Teena Marie on Sat, May 19, 2012 at 21:55:42 from 174.255.132.175

Congrats on the awesome race! I have only run UVM's full but my guess is that a sub 1:30 there will depend on how fast and well you can recover! Recover smart and well my friend! Awesome race today!

From Clay on Sat, May 19, 2012 at 22:48:36 from 71.195.211.7

Way to hang in there Tom! I know that stretch of the race that you are talking about, I ran the marathon in 2006 and I had a hard time on that stretch too.

From Brent on Sun, May 20, 2012 at 11:01:14 from 66.7.127.67

Tom, very good race, one part you did not mention, getting up the dam does take some out of the legs, and the weaving does affect the pace, very good race, sets you up for a very good race year, it seems to me that you can use this as a spring board to give a sub 3 hr marathon a shot. I would assume you are doing STG, this is your year.

Stay Kool, B of bS Rools out

From Tom on Sun, May 20, 2012 at 16:07:07 from 67.199.179.59

Thanks for the comments and encouragement everyone!

Brent - I put in for STG but didn't get in. But that's ok as I was planning to only race 1/2 marathon distance and less this year. My body just doesn't seem to hold up too well to the rigors of serious marathon training so I need to do it sparingly. Haven't thought much about the sub-3 marathon lately, I'm just not sure if it's still in the cards for me at this point. I am still quite confident I can get a marathon PR or 2 and plan on shooting for 3:05-3:10 for next year.

From jtshad on Mon, May 21, 2012 at 06:06:56 from 69.20.183.178

Great race! Sub 1:30 is there for you at UVM, hope to see you there.

From RileyCook on Mon, May 21, 2012 at 16:23:29 from 132.3.57.68

Great race Tom. I would definitely guess that UVM half is faster. I ran Provo City half two weeks ago which is like 85% the same course as UVM and it was 50 seconds faster than Ogden half for me. So I think you have a really good chance at sub-1:30 there. Good luck.

From JimF on Tue, May 22, 2012 at 14:03:16 from 98.222.218.178

Great race! Nice that you were able to battle through the last few miles to keep on track. You are right there on the 1:30 and should be for your next race.

From Kelli on Tue, May 22, 2012 at 14:19:16 from 71.219.97.214

OH, how I wish I had been smart like KIM! Utah Valley is gonna hurt.

Great job getting through the mental part of the race. It is so funny to read race reports and hear how much that trail affects runners. It did not bother me in 2009, so I was not at all worried. but it annoyed the heck out of me this year!!!

Here is to some faster races in the future with less old age itis's!

I have not tun UVM or half, but I keep hearing that everyone feels that Ogden full and half are pretty close.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sore enough from the race I thought it best to not run. Went to the gym instead and did a variety of cross-training stuff for about an hour.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 easy miles on a comfortably cool sunny morning. Felt better than I was expecting with not much soreness left in the legs from the race. 

8:42/146 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy in the early AM.  Felt a bit sluggish.

8:53/141 

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 mile early this morning. Felt pretty good other than old itis's that never go away.

8:44/146 

Asics DSTrainer17 #1 Miles: 8.00
Comments
From TBean on Fri, May 25, 2012 at 09:18:23 from 63.241.173.64

I remember in the good old days, there were times where I just wanted to run hard right from the beginning of a workout because I felt so good. Now that I've got old-itis like you I always ease into a workout hoping the old bones will lossen up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy mostly with Kimi.   Did 6 x 10s hill sort-of-sprints in the middle.  Still a bit sluggish and a little stomach weirdness going on like I get sometimes that can turn into an ulcer, it's the stupid Ibuprofen that does it.

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran 5 or 6 with Kim then some solo. Still feel like a slug.

Asics DSTrainer17 #1 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run down in Manti. Ran a little over 2 with Kim then some more solo. Did 8 x 10s hill sprints in the middle.  Felt better than Saturday but still a bit sluggish in the mile-high altitude.

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Gotta say it was quite the beautiful morning.  Just wish it didn't take so long for me to feel fully recovered from races.

8:50/140

Asics DSTrainer17 #1 Miles: 8.00
Comments
From TBean on Tue, May 29, 2012 at 13:55:09 from 63.241.173.64

In my mind I should be able to recover from a half marathon pretty quickly. I think I should be able to keep up my normal mileage just run it slower the week after. That never seems to work. I should probably just run only one or two easy miles each day for an entire week after a half. Who knows?

From Clay on Tue, May 29, 2012 at 14:51:05 from 66.182.65.162

I hate to say this guys but I think its old age!:)

From Tom on Tue, May 29, 2012 at 15:15:50 from 67.199.179.59

Yup try as we might to fight Father Time there is only so much we can do. I think after UVM 1/2 I'll try Terry's 1 to 2 miles a day (plus some XT maybe?) for a week and a half and see how that goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Figured it was about time to try some faster running and get some idea where I'm at.  Did 3 mile warmup with some strides then 3 x 1 mile repeats with .25 mile jog rests.  Decided to not worry about pace but just do what felt right/safe and see if it's in the range I was hoping for (6:30-6:45).  

Good news was that I felt better than I expected with miles all in the goal range. So maybe I am mostly recovered from the race.  After taking a breather and another mile or so of  easy stuff I sped up the last mile and ran it just under 7:00.

Overall: 7:39/164 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 

Asics DSTrainer #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles easy about 3.5 with Kimi.  Got a little warm toward the end and I think I was a bit dehydrated, my ave HR was a lot higher than it should have been.

9:07/143 

Asics DSTrainer17 #1 Miles: 6.00
Comments
From Kory on Fri, Jun 01, 2012 at 12:26:43 from 134.50.89.24

Do you like the new Asics DSRacers. I loved my Asics Ohana Racers because of being a stability racer. Do these have the same feel.

Nice run

From TBean on Fri, Jun 01, 2012 at 13:51:19 from 63.241.173.64

Enjoy the reception. I'd love to come but I have to many things going on with the kids tonight.

From Tom on Fri, Jun 01, 2012 at 14:13:09 from 67.199.179.59

Kory - I do like the DSRacers a lot. I've never used the Ohana so not sure how they compare but the DSRacers are a stability racer and remind me a little bit of the Banditos. Also if you've used DSTrainers before they have a similar feel but quite a bit lighter.

Terry - thanks we'll see you around one of these days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Got out bright & early with Kimi on a fairly warm and slightly muggy morning.  Ran mostly with Chad with Darin joining in for a while.

Got in a few MP miles that felt harder than they should have.  Hopefully with a good taper next week I'll be ready to race next Saturday.

Now off to get ready for a wedding reception! 

8:07/160 

 

Asics DSTrainer17 #1 Miles: 11.00
Comments
From Brent on Sat, Jun 02, 2012 at 22:34:31 from 66.7.127.67

Tom, good luck next saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Went out this morning and felt about as sluggish as could be.  I guess the wedding reception activities over the weekend really wore us out.

I'm going to taper a little more than usual for the HM on Saturday and take it pretty easy for a week or 2 after that.  Time to take a little mid-year break to recover from fairly hard training over the first half of the year.

Looking forward to spending some time this week in St George with Kim and the girls.

8:38/140

Did 6 x 10s wimpy hill sprints toward the end of the run.

Asics DSTrainer #4 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Went out early with Kim.  Ran a couple easy then last 2 at HMP. Felt pretty cruddy I may need to re-think my race plans. Between the race a couple weeks ago, wedding reception last weekend, and other stresses I can't quite seem to get feeling back to normal again.

8:08/152 

Asics DSTrainer17 #1 Miles: 4.00
Comments
From Clay on Tue, Jun 05, 2012 at 11:17:20 from 66.182.65.162

Tom- Take a day off and reset your mind so to speak, your training is there and your ready to go. I expect big things from you on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

 

Asics DSTrainer #4 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three miles nice & easy with Kim down in St George. Did 4 strides at the end.

Asics DSTrainer17 #1 Miles: 3.00
Comments
From TBean on Fri, Jun 08, 2012 at 13:19:43 from 63.241.173.64

Go get'm TOM!! Let the inner Templar out and battle for a sub 1:30!

Race: Utah Valley Half Marathon (13.1 Miles) 01:36:52, Place overall: 97, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.107.000.0015.10

Well this was a stinky race. Talk about HEADWIND HELL!! Stiff wind in your face for 10 or 11 miles of the race was not so fun at all.  

After about 2 miles I pretty much threw everything out the door and figured I'd enjoy the scenery and ignore the watch. Kim actually forgot her watch so she enjoyed the scenery also (this was her plan anyway), and had fun chatting with a bunch of runners and helping a bunch of runners along.

Ran with a couple other south county guys my age (Andrew & Ricky) for 4 or 5 then we gradually split up with me bringing up the rear.   I really dislike headwinds and they seem to break me mentally about as much as anything (except maybe heat). 

I was surprised I still ended up 5th in AD which earned me an unexpected and probably unearned plaque. 

I'll dispense with the mile-by-mile rundown and summarize by just saying most all miles were stinky.

 Time to take a little break through the rest of June then I'll get back in the saddle. I'm thinking of only racing 5Ks and 10Ks the rest of this year. 

Asics DSTrainer17 #1 Miles: 15.10
Comments
From Andy on Sat, Jun 09, 2012 at 14:08:03 from 174.52.172.236

Sorry things didn't go as planned. Enjoy the break. 5Ks and 10Ks sound like a good idea.

From Clay on Sat, Jun 09, 2012 at 15:42:52 from 71.195.211.7

I know your pain Tom! Today just Sucked big time! Good job placing 5th in your age as that is a good positive.

From Kelli on Sat, Jun 09, 2012 at 16:29:20 from 67.172.235.55

I should have made my report like yours---miles were stinky! Sorry the conditions were not ideal today, but, as always, you had a good attitude!

Did Kim make it in time to get something from Wasatch Running?

From allie on Sat, Jun 09, 2012 at 20:06:15 from 97.126.209.117

sorry about the tough day, but i'm glad you were at least able to enjoy the scenery :) you did great and hung tough to the finish.

i like your plan -- 5ks and 10ks are a fun way to mix up the training for awhile.

From Tom on Sat, Jun 09, 2012 at 20:08:29 from 67.199.179.59

Thanks guys. I am pleased that my legs feel much better than after Ogden 3 weeks ago. I think the massage I got right after finishing helped immensely. At that point there was no wait for a massage and at least the person working on me went on for 15 minutes or so instead of the usual 3 or 4 minutes. It was heavenly.

Andy - I'm trying to decide whether to do the 5K/10K thing or just bag racing for the rest of the year and work on my base and get my body used to 50-60 MPW again without any worries of doing speedwork or tempo runs. Both this race and Ogden 1/2 I could tell a difference the last 3-4 miles having a lower mileage base even with doing lots of faster workouts. Just didn't quite have that extra umph that high mileage gives you late in a race.

Kelli - By the time Kim got over to the Wasatch running booth they were just closing up shop and were out of stuff :(

From Kelli on Sun, Jun 10, 2012 at 07:30:10 from 67.172.235.55

Hmmmm, they were not checking. You should have just said you were a slammer and they would have given you stuff! I think everyone should get something! We paid enough for the series to cover awards for winners, shirts for all, and MORE!!!

From TBean on Sun, Jun 10, 2012 at 10:01:41 from 97.117.90.78

I hate gearing up for a nice downhill race were you think you can bust out a good time and then having a bad weather day. You'd think in June you could get a nice day. Not aways. Nice job on getting it done and getting the plaque!

From Tara on Sun, Jun 10, 2012 at 12:42:44 from 199.190.170.22

You worked through it! Yeah, the fast stuff is another feat. Good luck!

From Brent on Tue, Jun 12, 2012 at 21:13:26 from 66.7.127.67

Tom, live to run another day, I would never say you did not earn a reward, whether it be a prize, trophy, or pat on the back, everything is earnedin running, good or bad, it is earned by the sweat and effort everyday. What does not kill us makes us stronger, without Klarkston.

Stay Kool, I still think if was a good effort in the conditions, B of Bs Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took it easy today. No running, went to the gym for some various XT. They had School of Rock on the TV so I hung around until it ended so about an hour of stuff including treadmill walking with incline cranked, stair-stepper, eliptical, and bike.  

Probably very little running for me this week and nothing hard/fast or very long the rest of the month. Time for a mid-year break and take it easy for a few weeks. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nice 5 mile power walk with Kimi down on the river trail. Saw a few critters including at least 3 very loud whistling marmots and 1 very quiet mink.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Did about an hours worth of various XT stuff at the gym similar to Monday. Did manage to sneak in 2 TM miles along the way.

Asics DSTrainer #4 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 easy miles in the early morning. 8:39/148

Later went to the gym for 45 min various XT. 

Asics DSTrainer17 #1 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles in the early morning. 8:51/143 

Later to the gym at work for 45 min XT. 

Asics DSTrainer17 #1 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in a bit and didn't get out the door until around 7.  Ran with Kimi down around the river bottoms on about as pretty a morning for a run as you could hope for.  Sun shining bright, temps a bit cooler than usual, and the wind wasn't too crazy. Nice!

Thought maybe there wouldn't be many runners out with WBR going on this weekend but there were actually quite a few folks out enjoying the day.

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Out early with Kim for just over 4 miles. Did 6 x 10s hill sprints towards the end.

8:51/143

Later went to the gym for around 30 min XT. 

Asics DSTrainer17 #1 Miles: 4.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in the early morning on another dandy weather day, a bit cooler than normal. Starting to feel like I'm getting a little bit of the running mojo back. 

8:25/147

Later did about 30 min XT at the gym then tonight went for a nice relaxing bike ride with Kim and the girls. 

Asics DSRacer Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Pretty much a repeat of yesterday.

8:27/149 

Asics DSTrainer #4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Another 4-miler in the early morning and cross-training later at the gym.  I'm enjoying backing off the running miles for a while, the cross-training at the gym not so much but I suppose it does help me keep from losing much conditioning.

8:24/146 

Brooks Launch Miles: 4.00
Race: American Fork Half Marathon (pacer) (13.1 Miles) 01:59:41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Kim and I were pacers at the AF 1/2 marathon today. I did 2 hours and Kim did 2:10. Had a lot of fun running the relaxed pace and hopefully helping a few runners achieve their sub 2 hour goal. Fun to hear a lot of runners say "dang!" whenever I would pass them but even funner to have a few come up afterward and thank me for helping them out.

My garmin was giving me fits down the canyon and even turned off a couple of times so I was a little worried I was off pace but actually ended up coming in around 1:59:40 just where I wanted to be. 

Thanks to Walter B for giving us the chance to do the pacing gig every so often and also big congrats to Walt for defending his title and again winning the race. 

Asics DSTrainer #4 Miles: 14.00
Comments
From jtshad on Sun, Jun 24, 2012 at 06:10:54 from 69.20.183.178

Great job pacing and being spot on!

From Tom on Sun, Jun 24, 2012 at 18:43:55 from 67.199.179.59

Thanks Jeff!

From Paul Thomas on Mon, Jun 25, 2012 at 07:52:06 from 76.23.52.106

I should keep up better with my friends. I ran over to AF Saturday, but I didn't know you and Kim were running (pacing). Maybe that's good. I was about halfway home by the time you both finished. If I would have waited around, I might not have made it home. Leaving as early as I did it was still near 80 degrees when I finished my long run.

It sounds like you and Kim are both running well, and enjoying it together. Maybe it's not manly to admit this, but I enjoy a good love story. I was going to say "with a happy ending", but it isn't going to end. (See Pres. Uchtdorf's message "Always in the Middle" in July's Ensign - http://www.lds.org/ensign/2012/07/always-in-the-middle?lang=eng)

From Tom on Mon, Jun 25, 2012 at 09:08:28 from 137.65.56.2

Paul - always good to hear from you. Yeah I don't spend much time on FRB either besides still logging the miles. Hey the race pacing is a blast you should try it sometime. This pace group is managed by Walter Brown (long time FRBer) and is open to anyone who would like to pace. Walter has a group on facebook and he just asks for pacing volunteers for whatever races are coming up that he is in charge of and then he picks among the volunteers for the various paces (usually in the 1:30-2:30 range for 1/2 marathons and double that for marathons).

If you think you'd be interested in pacing sometime I can add you to the FB group then you can be up to date on what's going on within the group and upcoming races to pace.

From TBean on Mon, Jun 25, 2012 at 14:28:44 from 63.241.173.64

Great pacing Tom! How about adding me to walters FB pacing group.

From Tom on Mon, Jun 25, 2012 at 14:40:17 from 137.65.56.2

You bet Terry I actually thought you were already in the group since I've seen you're name mentioned before as a candidate for some of the more speedy paces.

From Tom on Mon, Jun 25, 2012 at 15:38:13 from 137.65.56.2

Terry I went to add you but it said you were already a member of the group. So you should already be seeing all the posts made to the American Flyers Race Pacers group on facebook.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning.  A little bit of soreness in the hammies from Saturday but not too bad. Did 8 x 10s hill sprints towards the end.

8:42/148

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

Asics DSTrainer17 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning then later 30 min XT at the gym.

8:34/153 

Asics DSRacer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Since I don't have any big races planned for a while it's time to put on my Coach Tom hat and be a slave driver for Kim and her Wednesday harder workouts.

Today we ran up/down long heartbreak hill 7 times.  Janae joined us for 4 or 5 of them. Nice morning this morning despite all the uphill running.  Not much wind. Hopefully mother nature will give the firefighters a break today. 

Asics DSTrainer #4 Miles: 7.00
Comments
From Clay on Wed, Jun 27, 2012 at 14:35:23 from 66.182.65.162

I would second that on the firefighters and I would also include the Insurance Agents in on that deal too! Its been a brutal week! My heart goes out to all the homwoners out there in Indianola, what a hard burden to bare.

From Tom on Thu, Jun 28, 2012 at 14:43:38 from 137.65.56.2

Yeah Clay I guess I hadn't thought of how you Insurance guys get hammered when disasters take place. And of course those who have had their homes burn to the ground. So far it doesn't look like mother nature is going to do anyone any favors for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning.  Later 30 min XT and core at the gym.

8:42/151 

Asics DSTrainer17 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran a nice relaxed 11 miles, mostly with Kim, Janae, Hal, and Dave L.  I wonder how long it will be until Utah doesn't smell like a campfire everywhere?

8:53/145 

Asics DSTrainer #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the early morning including 10 x 10s hill sprints toward the end.  Later did 30 min XT at the gym.

8:31/147 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Had a nice run with Kim up/down (mostly down) Payson Canyon.  Lots of deer out and about and they seemed quite tame, they wouldn't run away until we got quite close to them.  Lots of cows too and unfortunately lots of lovely cow pies everywhere!  Also lots of bikers, walkers and a few other runners.

Kim also wanted some faster mile repeats for during last 5 miles we worked in 4 1-mile repeats starting in the low 8's with the last 2 being in the 7's.  Nice!

 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miler in the early morning then off to Manti for a good old-fashioned 4th of July celebration.

8:29/149 

Asics DSRacer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Experienced a strange feeling in the air out on the run this morning, then I remembered that thing called humidity!  So nice to see a little rain falling today.  Between the warm & muggy conditions and eating lots of junk yesterday I was a pretty sluggish the last few miles.

8:45/153 

In the evening went for 7 mile ride on the tandem bike with Kim. 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning then later to the gym at work for 30 min XT.

8:32/153 

Asics DSTrainer17 #2 Miles: 6.00
Comments
From Brent on Fri, Jul 06, 2012 at 17:54:24 from 209.33.247.203

Tom, seems you are really at peace with your running, I would bet it is a nice feeling not stressing over every workout, speed goals, etc. Something to be said for zen running. Cow Pies, are they good to eat?

Stay Kool, B of BS Rools out

Family is the bomb - kids, grand kids, keeps the life great

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Nice 16-miler with Kim, my longest run for quite a while.  Kim actually started a bit before me and got in 18.  Ran around the usual SF areas for about 10 miles then headed over to Springville where we had parked the car last night.

Thankful for the clouds that showed up just about the time the sun came out. After a quick trip to Mickey D's for some breakfast we went to the Hobbler Half finish line to watch runners come in and chat with friends.

Asics DSTrainer #4 Miles: 16.00
Comments
From Kerry on Mon, Jul 09, 2012 at 09:47:38 from 63.118.230.7

It was fun seeing you and Kim at the finish of the Hobbler Half last year. We need to plan on doing that one again next year. Sounds like you're both doing well on your long runs at this point. My wife and I have missed our Saturday runs the last couple of weeks in getting things done in preparation for our daughter going into the MTC this week. We'll be back on the roads again this coming Saturday. Thanks for your great example.

From JimF on Mon, Jul 09, 2012 at 09:58:49 from 98.222.218.178

Always nice to get a long run in! Good job!

From Tom on Mon, Jul 09, 2012 at 13:31:35 from 137.65.56.2

Thanks for the comments guys. Kerry hope to see you on the roads sometime. Maybe some Saturday a bunch of us can get together for a nice Provo river trail long run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles early in the morning including 10 x 10s hill sprints towards the end. Later to the gym for 30 min XT and core just before lunch.

8:14/148 

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Drove up with a group of runners up Payson Canyon.  Not ready yet to run the entire 11 miles steep downhill so Kim & I got out part way up and did a little-bit-up/mostly-down run ending up in town. Nice way to start the day! 

Asics DSTrainer17 #1 Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early morning 6 miler.  Later to the gym at work for 30 min XT + core.

8:38/146 

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Pretty much a repeat of yesterday.  8:25/151

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

Six in the morning. Warm and muggy today! And of course breezy.  Felt a bit sluggish toward the end.

8:37/154 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Warm and muggy this morning, but no complaints as I'll be delighted with any rain we can scrounge up this summer.  Nice to see a pretty good group out this morning for a change.  Ran with a variety of runners and helped Kim get in some tempo miles.

Asics DSTrainer17 #1 Miles: 12.00
Comments
From Kim on Sat, Jul 14, 2012 at 14:00:30 from 67.199.179.59

Thank you Tom. I like when you are in coach mode.

From Bonnie on Sat, Jul 14, 2012 at 14:02:28 from 184.63.70.104

yea! Good job with everything, including the Kim tempo run!

From Brent on Sat, Jul 14, 2012 at 20:35:59 from 66.7.127.67

Tom, what could be finer, hubby as the coach, sounds like a great morning run.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miler on a nice cool & comfy (but breezy) morning.  I've had a bit of tightness and soreness in my right achilles the last few days so for this week I'm bagging all the hilly stuff and we'll see how it goes.  If it stays the same or gets worse I'll decrease the mileage and/or add rest days.

8:30/150 

Asics DSTrainer17 #2 Miles: 8.00
Comments
From JimF on Mon, Jul 16, 2012 at 09:48:09 from 98.222.218.178

Hearing someone say cool and comfy sounds very nice to me. Looking forward to those days. I hope the achilles get straightened out. I've had that before and it can be aggravating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Similar to yesterday, maybe a bit cooler and breezier.  8:32/152.

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did a bit of exploring on the run this morning checking out the new section of trail.  Very nice, about 1 mile of new trail with another mile still needed to connect up to the trail on the other side.

Later went to the gym for 30 min XT plus some core. 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Yes I'm stuck on the 8 miles a day schedule but it seems to be working for me, I've been enjoying these morning runs and the nice cooler temps all week.

8:26/154

Later to the gym for 30 min XT + core. 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Maybe my longest run of the year so I was very glad it was at a relaxed pace with plenty of walk/drink breaks.  Ran with a variety of people and it was great to run 4 or 5 miles with Mark Shelley who I used to run with frequently a few years back before he moved to California.  

Felt bad that Kim wasn't feeling the love so much on this run. She has been a bit under the weather the last part of the week. But she hang tough and finished out her 20 miler. Nice job!

 

Asics DSTrainer17 #2 Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the early morning, then later went to the gym for 30 min XT + core.

Asics DSTrainer17 #1 Miles: 8.00
Comments
From Brent on Mon, Jul 23, 2012 at 21:05:11 from 66.7.127.67

XT and core, so important for being and feeling strong. Nice balance

Stay Kool, B of BS Rool sout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Kim and I parked down at the park then ran up the river bottoms.  After Kim turned around to run back with Kay and Ludlow I ran up a bit more and met up with the Speedy Spaniards and ran back with the pack.  Nice morning & a nice run.

Asics DSTrainer #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in morning plus 30 min XT + core at noon at the gym.

8:10/153 

Asics DSTrainer17 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice little 8-miler in the early morning.

8:24/151 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Similar run as those earlier in the week.  For some reason my HR was higher than normal.  Later went to the gym for 30 min XT + core.

8:31/157 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Got out bright and early 5am and got a nice 14-miler in with Kim and a bunch of other folks.

8:44/151 

Asics DSTrainer17 #2 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Feeling a bit sluggish this morning so stopped after 6 miles.  Later went to the gym for 30 min XT + core.

8:46/148 

Asics DSTrainer17 #1 Miles: 6.00
Comments
From Brent on Mon, Jul 30, 2012 at 21:04:14 from 66.7.127.67

Tom, it is different reading your blogs this year, seems you are running for the love of running, not the love of racing, I bet it feels good not be be under self pressure for PrS, etc. I would bet you would enjoy triathlons, different kind of hard fun.

Stay Kool, B of BS Rools out, hope Kim gets that PR at STG this year

From Tom on Mon, Jul 30, 2012 at 21:50:00 from 67.199.179.59

Yeah Brent I kinda got the racing out of my system the 1st half of the year. Nice to let my body recover and just run for fun the rest of the year, help Kim get the PR & BQ, and look towards 2013 races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Still feeling a bit sluggish. Not sure what the deal is, maybe because I don't sleep so good when my better half is out of town.

8:33/151 

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the morning. 30 min XT + core at the gym later.

8:37/153. 

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

This week I am the 6-mile man. 

8:31/152 

Asics DSTrainer17 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

 

Asics DSTrainer #4 Miles: 6.00
Comments
From Kerry on Fri, Aug 03, 2012 at 08:36:47 from 63.118.230.7

It looks like you reached that perfect nirvana this morning...a oneness with the universe that cannot be expressed in words. It's nice when your body gets itself dressed and out the door without even having to think about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Nice run up/down Payson Canyon and around Salem area. Since I didn't want to do much downhill or high miles I took on the support crew duties and drove the van up to Payson Lakes, dropped everyone off then drove down to Beer Can and ran up to meet everyone and run down with them.  I repeated this process a few times of driving up ahead with the drinks, running to meet everyone then running a few miles with the group.  I thought it worked out pretty well, I'm enjoying this summer just running with no pressures and no speedwork.

Asics DSTrainer17 #2 Miles: 12.50
Comments
From Kim on Sat, Aug 04, 2012 at 12:54:09 from 67.199.179.59

Thank you pit crew guy! I love your summer just running with no pressures and no speed work too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Morning run down in SG with Kim.  Tried to get up early and beat the heat but with the cloud cover it was still plenty warm even in the dark. Saw lots of bunnies and 1 lizard.

Went to Aladdin at Tuacahn in the evening, what a great show! 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A bit cooler this morning so that was nice. Did a bit of exploring on this run.

Asics DSTrainer17 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another nice 8 miler in SG mostly with Kim.

Asics DSTrainer17 #1 Miles: 8.00
Comments
From TBean on Wed, Aug 08, 2012 at 16:00:58 from 63.241.173.64

Nice Job cranking out some 8's

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

 

Asics DSTrainer17 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Finished out our St George week with a run similar to how we started out the week on Monday.  We got our condo remodel all finished up I think it turned out great! Already looking forward to the next trip.

Asics DSTrainer17 #1 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Did a similar run as last week down Payson Canyon almost to our house with me playing the pit crew role making sure everyone kept hydrated.  Fun run sure nice to run in some cooler temps after all the St George running this week.

Asics DSTrainer17 #2 Miles: 14.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We got a surprise this morning as we woke up to the sounds of rain, not very common around here in August.  By the time I got out the door for the run the rain had mostly stopped and I enjoyed running in the bit muggy but comfortable conditions. Later I went to the gym for 30 min XT + core.

8:24/150 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice morning run very similar to yesterday. Looking forward to seeing Wicked tonight with Kim and the girls!

8:26/148 

Asics DSTrainer17 #1 Miles: 8.00
Comments
From TBean on Wed, Aug 15, 2012 at 08:19:52 from 63.241.173.64

My brother-in-law Justin Luster was at Wicked also. Great Play.

From JimF on Wed, Aug 15, 2012 at 09:19:38 from 98.222.218.178

Nice running! Hope you enjoyed the show!

From Tom on Wed, Aug 15, 2012 at 10:01:55 from 137.65.56.2

We had a great time at Wicked!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the morning, a bit cooler and breezier than we've had for a while. Later went to the gym for 30 min XT + core.  Wicked performance was great last night!

8:29/146 

Asics DSTrainer17 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:27/154

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles in the morning. Later to the gym for 30 min XT + core.

8:44/151 

Brooks Launch Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Got in 16 miles on a nice Saturday morning, about 1/2 with the group and 1/2 solo.

8:48/148 

Asics DSTrainer17 #2 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the early morning on a bit muggy & smoky day.  Later went to the gym for 30 min XT + core.

8:18/155 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another 8-miler in the early morning. Noticeably cooler today than yesterday and it felt good. Only problem was all the smoke in the air, I may have done more damage than good running in the gunk my clothes smelled like a forest fire when I got home.

Ran watch free as the garmin decided to do it's thing where the battery is dead for no good reason.  No worries though it was nice to not have the watch, I need to remember to do these watch-free runs more often. 

Asics DSTrainer #4 Miles: 8.00
Comments
From Kim on Tue, Aug 21, 2012 at 10:21:16 from 67.199.179.59

Too bad you weren't with us in Payson Canyon....no smoke there! We were commenting on how nice it is that Payson Canyon has stayed fire free. I hope it continues. Have a good day at work down stairs! :o)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Great morning for a run, fairly cool, not much wind and the smoke seemed to be gone. Felt really good during the run, got wild & crazy and ran my usual 8-mile route backwards.

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

8:12/152 

Asics DSTrainer17 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Watch free run in the morning. Later 30 min XT + core at the gym.

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another dandy 8 mile morning run. Love the cooler temps, the wind not-so-much.

8:24/155 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

Got in 4 miles solo then went out with Kim to pace her on a 5K tempo run.  She did very well, I told her just under 8 min pace would be dandy and she averaged around 7:45 and ended up around 24 minutes. Very nice!

Added a few more miles here and there to get up to 14 for the day. 

Asics DSTrainer17 #2 Miles: 14.00
Comments
From JimF on Sat, Aug 25, 2012 at 13:28:29 from 98.222.218.178

Nice run! Very nice tempo by Kim!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I'm cutting the miles a bit this week after 3 straight weeks of 50+ to give my body a breather.  Ran 5 in the early morning then later did 30 min XT + core at the gym.

 

Asics DSTrainer #4 Miles: 5.00
Comments
From TBean on Tue, Aug 28, 2012 at 13:42:11 from 63.241.173.64

You're body might go into shock or withdrawals if you don't run four to five 8 milers a week.

From Tom on Tue, Aug 28, 2012 at 14:06:35 from 67.199.179.59

Terry the only shock or withdrawal I have lately is if I don't get my treats & junk food for the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 8 miler in the early morning dark and cool.

8:27/148 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Keep forgetting to update my blog this week.  Got in 5 miles in the morning then later did 30 min XT + core at the gym.

Asics DSTrainer17 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the early morning. A bit breezier than I cared for the first few miles left me feeling worn out by the end.

8:31/152 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today just some XT at the gym (30 min) + core.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Quite the eventful long-run-that-almost-didn't-happen this morning!  Met up with smaller group than usual at 5am.  

Lots of lightning flashing and lighting up the sky.  Started out with Kim, Doug, Janae, Kellie and Meghan.  Just over a mile into the run and we find ourselves in a massive downpour with lightning flashing and thunder crashing all around us. Crazy stuff!

Started having discussions whether we should bag the long run and do it on Monday. But decided to give the run a chance for a little longer before packing it in. The heavy ran, thunder & lightning lasted for about an hour before things settled down.  

Tough to run in mega-soggy clothes and shoes but once your soaked from head to toe it can't really get any worse. And since most of us had run full marathons in similar conditions we hung in there and were later rewarded with a nice morning and even some sunshine for a while.  The worst part was the dang chaffing due to the extra wet clothing as my bloody-nipple stain on my shirt can attest.  

Finally finished things up around 8:30, still very wet but very happy to have another 20-miler in the books! 

Asics DSTrainer17 #2 Miles: 20.50
Comments
From Brent on Sun, Sep 02, 2012 at 17:56:30 from 66.7.127.67

Tom,nice job, scary to keep going, this lighting think is getting too crazy, but, how do you wait it out, where? Sounds like your ready to pace Kim to a PR.

Stay Kool, B of BS Rools out

From Tom on Sun, Sep 02, 2012 at 19:48:34 from 67.199.179.59

Yeah Brent - I think Kim will be ready for the PRBQ, glad I'll be able to come along for the ride.

One nice thing about us long-time runners and bad weather... we've run in just about every kind of crazy weather over the years, know how to gut it out. And know that these kind of runs are the ones you remember for years to come and make for great stories/legends to tell the grandkids!

BTW great job surviving the 18-miler with 9-miles of jogger/stroller work. You probably earned an extra 4-5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Slept in this morning and didn't get out until close to 8am.  Nice to feel a bit of fall coolness in the air.  Quite the nice morning especially compared to Saturday's crazy weather run.  But I'm sure glad we got in the 20 then and didn't have to do it today.

Ran about 2.5 with Kimi and the rest solo.  My Garmin finally died in the storm Saturday, I've run thousands of miles with this watch and it's served me well but now it's time to move on.  Just barely ordered me a sparkly brand-spankin new 310XT! 

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Well since I got into SGM at the last minute it seemed like a good idea to do some downhill running. Joined Kim and the other regulars and ran down Payson canyon in the early morning hours. Nice morning, a bit nippy but great for running, clear skies and a bright moon to light the way. Played it safe and only ran 8 to Beercan, at the moment it seems my legs and achilles handled everything just fine. Hooray!

Later to the gym for 30 min XT + core. 

Asics DSTrainer17 #2 Miles: 8.00
Comments
From TBean on Tue, Sep 04, 2012 at 19:43:51 from 64.134.65.38

Nice job getting in! I'm betting you'll have a good time running the SGM. You've run enough 8's to get you to the finish just fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight mile relaxing run in the very early morning since I had to be at work early today. Feeling the love of the Payson canyon downhill run a bit in my quads and shins, but nothing at the moment to signal any kind of injury.  

Later at the gym did 30 min XT + core.

Still going watch free waiting for my new 310XT to arrive but I didn't mind.  I think it's good to run 'naked' every now and again. 

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Pretty much the same as yesterday but a little later in the morning for the run.

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got in 8 miles in the early morning, 6 with Kim, 1 with Rui and 1 solo.  

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Spanish Fork 1/2 marathon today.  Kim was heavily involved with the volunteer efforts and I was marginally involved.  Wasn't actually signed up for the race but I went out with the 1/2 marathon bunch and enjoyed a laid back run along the course.  Helped pace a few runners along the way.  Ave pace in the 8:10-8:15 range.

Asics DSTrainer17 #2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy no-watch miles on a nice Sept morning. Later went to the gym for 30 min XT + core.

Asics DSTrainer17 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just noticed I forgot to log this run yesterday.  Started out with Kim just shy of 4 miles then finished up solo.  

Asics DSTrainer #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Finally was able to try out my new watch (Garmin 310XT) today! Pretty sweet! Did my usually 8 mile route in the early morning cool.  Wore long sleeves for the 1st time in quite a long while.

8:10/156

Later to the gym for 30 min XT + core 

Asics DSTrainer17 #2 Miles: 8.00
Comments
From TBean on Thu, Sep 13, 2012 at 16:38:47 from 63.241.173.64

Next time we meet I wanna see that new 310XT.

From Kim on Thu, Sep 13, 2012 at 16:46:36 from 67.199.179.59

Too bad that meeting won't be at the annual Lee/Bean reunion! :o(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice & easy 6-miler in the early morning. Later to the gym for 30 min XT + core.

8:35/145 

Asics DSTrainer17 #1 Miles: 6.00
Race: TOU Marathon (26.2 Miles) 04:24:57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.500.000.000.0026.50

Had a fun time running this with Kim. The plan was just to run for fun and not do anything to mess up Kim's BQ attempt at SGM in 3 weeks. I do believe we succeeded in doing that!

This race also had some special significance to us as we are celebrating our 26th wedding anniversary this week. So what better way to celebrate 26 years together than running 26(.2) miles down a canyon on a beautiful fall morning!   

The very observant Kim also noticed there are 26 letters in the alphabet, so she came up with this idea to take a picture for each letter of the alphabet having something to do with the 26 years and 26.2 miles.  The plan is to eventually put together a little booklet with the 26 pictures along with some thoughts and give a copy to all our kids and (future) grandkids.  Maybe we'll post some pics later.

It was nice to just run for fun with no pressures for a change. Not that don't enjoy the racing and competition side of things but it's also nice to just stop and smell a few roses sometimes.  And there were certainly plenty of roses to stop and smell on this morning. Just a gorgeous fall morning.  A bit nippy at the start (30's?) but nearly ideal for running. Also had a nice tail wind for many of the downhill miles so I'm sure the racers appreciated that.

Kim had also prepared some bib thingies to pin on the back of our singlets with a heart with "Tom" and "Kim" inside the heart.  Above the heart it said "26 years 26.2 miles".  Below the heart it said "Lovin' the journey".  We gotta a lot of kudos and congrats from other runners and seemed to spur a few discussions related to how running a marathon is a great metaphor for going through the up & downs of marriage and life.  We got thinking we should plan a 50-miler when we've been married 50 years... or maybe a 50K,..... or maybe just 50-feet :)

All-in-all we had a great time in Logan.  Got to spend some time with some old college friends Friday, with our son and daughter-in-law on Saturday, and with old and newfound running buddies before, during and after the race.  I was especially thrilled to see my old high-school buddy Bob crush his goal for his 1st BQ (3:25) and run a solid 3:13 time for his first TOU marathon.

Also looks like FRB folks did very well as usual, congrats to everyone who finished the race!

Asics DSTrainer17 #2 Miles: 26.50
Comments
From TBean on Mon, Sep 17, 2012 at 08:09:16 from 63.241.173.64

Very nice way to celebrate 26 years! You and Kim are Great!

From jtshad on Mon, Sep 17, 2012 at 08:20:35 from 204.134.132.225

Nicely done. Congrats to you and Kim on your anniversary!

From Brent on Tue, Sep 18, 2012 at 18:22:49 from 66.7.127.67

Tom, love is grand, very nice read, just so special to share. Running a marathon for fun.

another 26 years

Stay Kool, B of BS Rools out

By the way TOU can be a tough second half, how did the legs handle the last half?

From Tom on Tue, Sep 18, 2012 at 18:28:09 from 67.199.179.59

Brent we seemed to hold up pretty well the last half of the race. I'm about the least sore after this marathon of any I've ever done. I'm sure all the runs down Payson canyon over the last while has helped. Hoping SGM is the same story.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I had originally planned to only run 6 this morning but I was feeling pretty good so I went 8. Not much soreness after the marathon, just a bit of tightness/soreness in the hammies.  I think both Kim & I should be good to go for SGM and a BQ for Kim.

Later to the gym for 30 min XT + core.

8:48/148 

Asics DSTrainer17 #1 Miles: 8.00
Comments
From TBean on Tue, Sep 18, 2012 at 14:15:51 from 63.241.173.64

Good to see you out and feeling ok after putting in 26, even if it was at a slower pace.

From Tom on Tue, Sep 18, 2012 at 14:30:51 from 67.199.179.59

Thanks Terry. So are you doing a 50-miler and/or marathon soon? You've been putting in some good mileage with some good fast miles lately.

From TBean on Wed, Sep 19, 2012 at 13:16:30 from 63.241.173.64

I have two half's lined up but no Marathons this year, unless I change my mind. I'd like to do a 50 miler but I think I'll wait until next year.

Maybe we should do 5 50's when we turn 50.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Did our final Payson canyon downhill run in the early morning hours for likely the last time this year.  Getting a bit nippy at the top of the mountain and pitch black with no moon, but what an amazing clear sky - the stars were amazing!

Not as many running today as earlier weeks.  Kim and I ran with the group for a bit mostly with Doc Ludlow then also some solo miles. Legs feeling great I didn't notice any lingering marathon aches/pains whatsover.  I quite enjoyed the run.

Asics DSTrainer #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got in 6 miles in the early morning. Later to the gym for 30 min XT + core.

8:26/148 

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the morning. Legs feeling good. Later to the gym for 30 min XT + core.

8:20/152 

Asics DSTrainer17 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 8 miler mostly with Kimi. Went out a little later than usual to get a little sunshine. Gotta love autumn.

8:59/137 

Asics DSTrainer17 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Up bright and early for our last sorta long run to kick off taper time heading into SGM. Lots of runners out today, a bit nippy around the fields but usually near perfect for running. 

8:44/150 

Asics DSTrainer17 #3 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 miles in the early morning. Plan is to back off the miles a bit this week.  Later to the gym for 30 min XT + core.

8:07/154 

Asics DSTrainer17 #1 Miles: 5.00
Comments
From Brent on Mon, Sep 24, 2012 at 20:57:21 from 66.7.127.67

Tom, good luck to you and Kim at STG, hope we have kool weather, wind at our back, plenty of gus, and light on the feet.

Stay Kool, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice run mostly up and down Harry's in the dark with Kim, Carolyn and Doug.

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice early morning 5 mile run then later to the gym for 30 min XT + core.

8:12/152 

Asics DSTrainer17 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Uneventful 7 miler in the early morning then later to the gym for 30 min XT + core.

8:43/145 

Asics DSTrainer17 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles nice and easy with Kimi in the sunshine.

Asics DSTrainer17 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Ran with the great Terry Bean in St George on a nice perfectly chilly morning. Having a little daddy-daughter getaway this weekend. Good times!!

8:08/166 

Asics DSTrainer17 #3 Miles: 13.00
Comments
From Kim on Sat, Sep 29, 2012 at 09:17:51 from 67.199.179.59

I'm glad you and Terry had a nice run. No exciting wildlife to report? One of these days we are going to come across a gila monster down there. Have lots of fun. Give my girlies a hug for me. Love ya!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Decided to sleep in a bit this morning and run later at work.  Guess it's just about that time of year where I usually switch to more later morning and noon runs. Certainly a beautiful sunny fall day. Hard to beat Autumn in Utah.

8:19/150 

Asics DSTrainer17 #2 Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miler at work along Kuhni road.

8:35/146 

Asics DSTrainer17 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles at work similar to yesterday.

8:25/150 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning. Felt pretty good I decided I prefer 40 degrees and dark to 65 degrees and sunny.

8:20/155 

Asics DSTrainer17 #2 Miles: 6.00
Comments
From TBean on Thu, Oct 04, 2012 at 08:13:55 from 63.241.173.64

You're getting some good miles in for a marathon week. Good luck!

I'd take 65 and sunny over 40 and dark unless I was in a race.

Race: Saint George Marathon (26.2 Miles) 03:52:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.200.000.000.0026.20

I quite enjoyed myself today and taking a break from racing and helping pace Kim to a super effort and reaching her goals of PR and BQ. Nice job!

On the bus ride up and before the race I had the song Highway to Hell stuck in my head. Wasn't sure if that was a bad omen or not. Guess not. I was happy to see cooler temps at the start than last year AND a  nice stiff wind that looked to be mostly a tailwind. Turned out that the dandy tailwind stayed with us for most of the first half of the race it was great.

I knew Kim had done the training necessary to meet her goals but you never know what race day will bring and we hadn't done much running in the heat so I was worried about the last 6-8 miles.

Turns out my worries were unfounded as Kim hung tough and although things did get harder for her the last 6 miles or so in the heat, she still kept plugging away and usually did better on the mile split goals that I was pushing her to run near the end to guarantee the BQ. 

She did especially well on the uphill miles blowing away her goal times, even by nearly a minute up Veyo. I thought this would maybe come back to haunt us later but ended up being fine. I think she also crushed Winchester hill goal pace at mile 19 by 30 seconds or so. She had dedicated this mile to a friend who just lost her sister this past week and that seemed to really inspire Kim up the hill.

I got worried around mile 25 when Kim got hit with a bout of weirdness that made her ears/hearing wig out and starting to act a bit tipsy. Luckily it passed quickly and she didn't pass out on me.

Got a final boost with around .5 to go when Kim saw a close friend cheering her on. She had no idea her friend was going to be in St George. 

Finished in style down to 8 min pace or quicker the last .2 then got another surprise when Lavell Edwards handed us our medals.  Sweet! It was a nice way to end a great run.

Congrats to many friends and bloggers who had great races with many PRs. Seemed like everyone did great. Now need to see if there is still any chance of us getting into Boston 2013!

 

Asics DSTrainer17 #3 Miles: 26.20
Comments
From TBean on Sat, Oct 06, 2012 at 17:36:57 from 97.126.213.17

Good Job Coach Tom!

From Walter on Sun, Oct 07, 2012 at 20:04:14 from 97.37.106.59

Great job pacing Tom! You are a natural! I have had pre stroke and pre heart attack symptoms as well late in a race. We push our bodies to the max for sure! Thanks for the condo for the race we loved it! Put us down for next year for sure in case someone reads this and pulls it away from us. :) Had a great time.

From Paul Thomas on Sun, Oct 07, 2012 at 21:55:18 from 76.23.52.106

You're a good coach and a great husband, Tom. You're a great role model for me. I just hope that someday I'll be back to finishing a race fast enough to see you and Kim at the finish. Congrats to both of you on a great St. George performance.

From Teena Marie on Mon, Oct 08, 2012 at 09:34:00 from 65.130.4.171

Very cool on all accounts!!! :)

From Kerry on Mon, Oct 08, 2012 at 09:47:12 from 63.118.230.7

That's awesome! Congratulations to the both of you!!! It was fun seeing you at the start.

From Kelli on Mon, Oct 08, 2012 at 16:21:40 from 67.172.235.55

Way to get your wife through it! i am glad the bout of weirdness was short lived. ;o)

From Brent on Wed, Oct 10, 2012 at 15:18:05 from 209.33.247.203

Tom, good to see you race morning and later in the race. 500 commando points for pacing Kim the PR and BQ. Sweet.

Stay Kool, without the gang, B of bS Rools out

From jtshad on Thu, Oct 11, 2012 at 12:42:19 from 204.134.132.225

Great job helping Kim out and having such a good time.

From Tom on Sat, Oct 13, 2012 at 11:23:36 from 67.199.179.59

Thanks a lot for all the comments and encouragement. Always nice to earn some commando points Brent!

Walter - it turns out our big condo is already spoken for for 2013 but the smaller condo is still available if you'd be interested. The cost on it is usually about half as much as the bigger condo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Enjoying some days off from running so far this week.  I did manage to get to the gym for 40 min various XT.

Comments
From TBean on Wed, Oct 10, 2012 at 12:26:04 from 63.241.173.64

Nice to see you're not letting the gut get to out of control.

From Tom on Wed, Oct 10, 2012 at 12:28:10 from 137.65.57.81

Just as long as the gut doesn't get as big as the butt Terry...that's the goal Terry...., always the goal that I learned from a wise man many years ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Tester run today - 3 miles easy with another walk mile. Had a hard time getting going and pretty sluggish but I guess that's to be expected. I know the legs will come back soon enough if I'm a bit patient.

8:42/142 

Asics DSTrainer17 #3 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Kim and I were able to sneak into Boston 2013 just before it filled. Wahoo! Looking forward to going there in April.

Not much today just 40 min XT + core at the gym before lunch. 

Comments
From jtshad on Fri, Oct 12, 2012 at 13:11:27 from 204.134.132.225

Glad you got your entry before it closed. Now time to secure the hotel room!

From Dale on Fri, Oct 12, 2012 at 16:08:55 from 69.10.215.11

Congrats on getting into Boston!

From Tom on Fri, Oct 12, 2012 at 16:36:56 from 137.65.57.81

Thanks guys. Any suggestions on where to stay in Boston?

Nice to hear from you Dale, I hope you're feeling well and the injury bug has left town.

From jtshad on Mon, Oct 15, 2012 at 08:55:30 from 204.134.132.225

If you can afford it or find a place, stay downtown near to the finish. It is great to be within walking distance or a T ride from the finish line plus it is a neat place during the week.

I have stayed at the Hilton Backbay, Hilton Financial district and Doubletree downtown. I have heard good things about the Hampton Inn in Cambridge (close by the T), Boston Marriott Copley, Club Quarters, Westin at Copley Place, Embassy Suites at Logan Airport. I know so folks who stayed out at the starting line for a lot less $ but they had to rent a car and find a way back to the hotel from the finish line. Plus, harder to get around town to see the sites and the expo.

From TBean on Mon, Oct 15, 2012 at 11:33:15 from 63.241.173.64

Sweet! You going to push it or run with Kim at Boston?

From Tom on Mon, Oct 15, 2012 at 12:14:45 from 137.65.57.81

Terry we're just gonna take it easy and enjoy the whole experience - take pictures, mingle with the spectators,... and just have a grand old time.

From Tom on Mon, Oct 15, 2012 at 12:21:43 from 137.65.57.81

Jeff - thanks for the suggestions. I think we stayed at the Hampton in Cambridge when I ran Boston a few years back. We'll take a look at some of those you've mentioned and hopefully find something that works for us.

From Kim on Mon, Oct 15, 2012 at 12:25:19 from 67.199.179.59

Terry...I wonder if he means HE will enjoy the experience and mingle with the Wellesley girls while I take pictures....?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slept in for the first time on a Saturday since I can't remember when! Finally went out with Kim around 8:30 and did some easy running & walking up/down the trail on a spectacularly beautiful morning.

9:14/141 

Asics DSTrainer17 #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles at work. Also did about 30 min XT and some core work. Felt tireder than I should have for some reason.

8:30/150 

Asics DSTrainer17 #1 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Another easy 4 miler in the late morning. Felt a lot better today compared to yesterday and last week.

Asics DSTrainer17 #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today in accordance to the conservative post-marathon recovery plan I'm following. But I did make it to the gym just before lunch for 40 min XT and core.

Comments
From JimF on Fri, Oct 19, 2012 at 19:54:14 from 98.222.218.178

Sounds like a smart plan to take it easy and not come back to quickly. I have done that in the past and it cost me in the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy in the late morning. Nice & sunny day albeit a bit nippy.

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went the gym just before lunch for 40 min XT + core.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Kim and I got out at 6am and met up with Hal, David L and Dave H for a nice easy 8 miler for our longest run since SGM. Nice morning although a bit breezier than I would have preferred.  

Asics DSTrainer17 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work, also 25 min XT + core.  Felt horrible today and my HR was through the roof.  Not sure what is wrong with me, maybe I'm coming down with something.

8:48/157

Asics DSTrainer #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got in 6 miles in the late afternoon. Thankfully it felt better than Monday's run although my stomach was a little queasy. Felt good enough to do 4 20s strides and was joined by 2 very cute and playful beagle puppies.

8:33/152 

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I wimped out with the rainy weather and hit the gym for 30 min XT + core and 4 miles on the lovely treadmill. HR is still way higher than it should be hope that resolves itself soon.

Asics DSTrainer17 #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got in 6 miles outside at work just before lunch. Wintery day but no rain/snow was falling and not much wind and mid-30's so I thought it was just dandy for a run, much better than the treadmill. Nice to have a little more oomph today than the last few days.

Also did 30 min XT + core. 

8:39/149

Asics DSTrainer17 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles around lunch time.  A bit on the nippy side (mid-30's) but I was dressed for it and the sunshine was dandy.

8:31/151 

Asics DSTrainer17 #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in and waited until the sunshine came out then went out with Kim on a nippy but nice & sunny morning. Very enjoyable run.  Did 6 20s strides during the last half of the run as we try to wake up some sleeping fast-twitch muscles as we look toward running some 5Ks early next year.

Asics DSTrainer17 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got out just before lunch on a beautiful sunny day. Unfortunately with the tedious stuff I'm doing at work lately I got a bit of migraine headache symptoms the last part of the run that made things not so enjoyable. 

8:39/156

Asics DSTrainer17 #2 Miles: 6.00
Comments
From TBean on Mon, Oct 29, 2012 at 14:29:31 from 63.241.173.64

Just remember; every run is a great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out just before lunch for 6 miles.  Another nice & sunny day, a bit breezier than I would have liked but no complaints.  The last half of the run I did a bunch of fartlek intervals, mostly 40-45s of faster running with 60-90s jog rests in between.  I think I ended up with 9 repeats.

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 miles at work just before lunch. Also got in 30 min XT + core.

Asics DSTrainer17 #1 Miles: 4.00
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
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
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
From TBean on Sun, Nov 04, 2012 at 09:07:43 from 97.117.81.213

Can't get much closer than that! Impressive pacers you are!

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
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
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
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
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
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
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
From TBean on Fri, Nov 16, 2012 at 13:51:33 from 63.241.173.64

Nice job on the Tempo run. I always dread the tempo run.

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
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
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
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
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
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
From TBean on Tue, Nov 20, 2012 at 13:52:14 from 63.241.173.64

Nice workout! Always feels good when you're done and things went well.

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
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
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
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
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
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
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
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

9:04/140

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Another warmer than usual morning to start our December.  Around 45-50 degrees although overcast.  Had a pretty good size group of runners although we're short on the ladies as Kim was the only one from the fairer sex.

In the middle we ran a benefit 5K that ran up/down the river trail from the base of Osborne hill. Hadn't planned on racing and didn't go all out but couldn't resist speeding up and doing some 7-7:30 MP miles. 

Did a few more cooldown miles to get to 12 for the day and 45 for the week. This is probably as high as I'll be going on the weekly miles until a month or so before Boston.

8:41/147 

Asics DSTrainer17 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had a bit of upset stomach this morning and was enjoying sleeping so I decided to wait until just before lunch for the run.  Enjoyed an easy 7 miler out to the top of the river trail and back.  Quite relaxing actually.

8:38/143 

Asics DSTrainer17 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.508.00

Got out around 11am with Kim and headed off to do some mile repeats.  The wind from the canyon was still pretty stiff so we decided to warmup 2 miles into the wind and work so that all the fast stuff was (for the most part) with a tail-wind and very slight downhill with the recovery back into the wind.

Didn't have great expectations for this workout and set a wide pace target of 6:15 to 6:45 for the mile repeats.  Not sure if it was the tailwind that made the difference but I felt better than I was expecting and the pace reflected that. The first mile almost felt too easy so maybe I should have done it a little quicker.

Goal was 3-4 mile repeats with 1/2 mile jog rests (around 4 1/2 to 5 minutes rest). I decided to split the difference and do 3 1 mile repeats with a .5 mile final for 3.5 miles total.

Paces and ave HR for each mile were 6:26/170, 6:23/180, 6:19/185, 3:03 (6:05 pace) / 185.  Max HR 191.

Who knows - maybe I still have a sub-20 non-aided 5K left in me? 

Asics DSRacer Miles: 8.00
Comments
From TBean on Thu, Dec 06, 2012 at 16:04:49 from 63.241.173.64

Nice mile pace, even if they were aided it's good to get some fast turnover. Sub 20 would be sweet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice and easy recovery run just before lunch.

8:37/142 

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

Six easy miles in the early morning with 5 or 6 20s strides toward the end, then later before lunch went to the gym for 30 min XT + core.

 

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

Six easy mile in the early morning.  Ran 2 or 3 miles with Kim and Kay.

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Pretty good sized group turned out for the morning run.  Weather still pretty nice for December but I guess that will be changing after today.  Got daring and wore shorts for maybe that last time in the morning for quite a while.

8:35/146 

Asics DSTrainer17 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Out bright and early with Kim and Kay on a plenty nippy morning (20 degrees?) but luckily we had good gear and the canyon wind was mostly non-existent. 

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

Asics DSTrainer17 #2 Miles: 6.00
Comments
From Brent on Mon, Dec 10, 2012 at 20:12:12 from 66.7.127.67

Tom, nice workout to start the week, takes some get up and go to get out in this weather.

Stay Kool, not frozen, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.508.00

Speed work Tuesday.  Working at home so Kim and I waited until just before lunch to let it warm up a bit and melt the ice off the roads.

Ran 7 x 1/2 mile repeats with 3 min jog rests.  Schedule called for 6 to 8 and it would have been nice to get the 8 but the last 3 got tough and the end of 6 I got all those lovely nausea & GI distress signals that say I better get to a bathroom quick! Even so I'm pretty happy with the workout.

Ran the same route as the mile repeats last week that gives us just a touch of downhill and sometimes a tailwind.  Some wind today but not as strong as last week.  Also a few wet spots on the roads and shoes/socks ended up getting pretty soaked.

Splits/HR info: 3:10/164, 3:06/175, 3:04/180, 3:04/183, 3:04/184, 3:04/185, 3:01/186

Overall: 7:29/171 max HR 193 

Asics DSRacer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy in the early AM mostly with Kimi.  Then later to the gym for 30 min XT + core.

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

Pretty much a repeat of yesterday.

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

 

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Nice Saturday morning with the usual gang. Cloud with light snow but not much wind and not too cold so actually a pretty nice morning for a run. Most miles in the 8-8:30 pace range. 

Asics DSTrainer17 #3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles in the early morning then later on did 30 min XT + core at the gym.

Asics DSTrainer17 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Big nasty snowstorm put the kabosh on the morning run plans. Instead Kim and I got out and shoveled snow around the neighborhood for 1 or 2 hours.  Later after lunch I was able to sneak out and get 6 miles. Felt like a slug the whole way I think I still had too much food in my gut.

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

Kim and I went out around 9:30 in the morning. Pretty cold around 15-20 degrees but we were dressed for it so that wasn't a problem.  What WAS a problem was the nasty road conditions. Had hoped at least some of the main roads would be clear but we couldn't seem to find any road without lost of snow/slush/ice and just generally slippery conditions. 

So any plans for doing the planned mini-speedwork session of 6-10 quarter mile repeats were out the window.  Just focused on getting a few miles and not getting injured with the slippery conditions.

Supposed to do a 5K time trial on Saturday but we'll just have to see what mother nature has in store. 

Asics DSRacer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.001.000.003.00

Couldn't bring myself to deal with the 10 degrees with howling wind bringing the chill factor to below zero this morning. So enjoyed sleeping in a bit instead.  

Later I did make it to the gym at work for 30 min XT + 3 miles on the dreadmill.  I was getting really bored after just 1 mile on the 'mill so I alternated fast/slow doing .10 mile strides to get to the 3 miles.

Asics DSTrainer17 #1 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Well we woke up early and the world hadn't ended yet so we thought we'd get 1 last run in even though it was only in the 10-20 degree range with mega-nasty canyon winds bringing wind chill down to sub-zero.  Actually big thanks to Kay for giving us a good nudge to help get us up and moving on this very frigid morning.

Tried to work the running route to avoid the worst of the wind but it didn't help much since the wind decided to be about as bad as it ever is. But we plugged along at our don't-care-pace and got it done. Afterward I hung out in the extra-warm shower for extra-long. 

Asics DSTrainer17 #2 Miles: 6.00
Comments
From TBean on Fri, Dec 21, 2012 at 10:49:13 from 63.241.173.64

Good job getting out this week and keeping the gut under control. BTW nice Christmas card.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.002.000.009.00

The canyon mega-wind-chill reign of terror continues, 20 to 30 mph wind gusts again for the 3rd day straight during the morning hours.  Even so we had a pretty good size group of runners out I think maybe a dozen runners showed up.

Headed west to have the wind at our back, at least for a while.  Luckily it wasn't near as bad in the river bottoms coming back as up on the bench so we didn't have to deal with too much wind directly in the face.

Attempted to do some faster miles in the middle, but my watch died and legs just don't want to go very fast when it's so cold so I didn't do anything to write home about. But nice to still get the miles in and chat with the good ol' boys (and Kim and Kay too!).

Asics DSTrainer17 #3 Miles: 9.00
Comments
From JimF on Mon, Dec 24, 2012 at 08:55:52 from 98.222.218.178

Hope you and your family have a Merry Christmas!

From Tom on Mon, Dec 24, 2012 at 09:11:24 from 67.199.179.59

Thanks Jim! Hope the same for you and hope 2013 in a great year for you and yours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice sloppy Christmas Eve morning run in the snow. Had a pretty good group show up at 7am even with the snowy conditions. Not too cold or windy so besides some sloppy road conditions it was great to be out in the snowstorm. Hope everyone has a Merry Christmas! 

Asics DSTrainer17 #2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

Asics DSTrainer17 #4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.003.250.758.75

Santa brought Kim and I got some Sno-trax gizmos to strap onto our shoes for the days when the roads are slick. Today mother nature was kind enough to give us just the conditions so we could try them out.

Kim went out early with the gang but I slept in a bit and got out a little later. The sno-trax did the trick and made running on the snowy/icy roads much more enjoyable. I even did some mile repeats with no worries about slipping.  Not very motivated to push the pace so I just tried to keep it below 6:45.  Wimped out on mile 3 with a 6:47 but the other miles were 6:30, 6:40, and 6:40.  Half mile slow jog in between the miles. 

Asics DSRacer Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Woke up to another 8-10 inches of white fluffy powder snow.  Mocking the snowy roads with our yak-trax strapped onto our shoes we headed out around 9am and enjoyed a nice easy 5-miler in the winter wonderland then finished up with 30 or 40 minute of snow shoveling. 

Asics DSTrainer17 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:59/145

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Pretty chilly this morning around 10 degrees with some wind from the canyon but at least not the crazy wind like we had last week. Kim has the flu so couldn't join this morning but we had a pretty good sized group meet at the church so I had plenty of company for the long run. Ended up being a nice run, sure nice to have decent roads to run on, very few slick spots.

Asics DSTrainer17 #3 Miles: 11.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run out in a light snow on a cool morning. But no wind so that made it kind of peaceful. Roads were a bit sketchy so I had to put on the snow tires for about half the run. Kim is still sick but seems to be improving, hopefully she'll be back to normal in another day or 2.

Well I ended up just over 2300 miles for the year. Not too bad just around 70 miles shy of last year.  But best thing is making it 2 whole years with no major injuries. Hopefully I'll be smart enough to keep that up through 2013 and beyond.  

Asics DSTrainer17 #2 Miles: 8.00
Comments
From TBean on Mon, Dec 31, 2012 at 13:22:46 from 63.241.173.64

I could have used some snow tires a few days ago in Ephraim. What kind did you get and is it worth it for a few days of bad winter running a year?

You only beat me my 570 miles this year.

From Tom on Mon, Dec 31, 2012 at 14:04:04 from 67.199.179.59

Terry we got some cheapo brand from Costco that I think were only like 15 or 20 bucks for 2 pair. But they are already starting to fall apart so looks like they're only good for 40 or 50 miles. But for that cheap price I think they were still well worth it as it's sure nice to not be slipping and sliding the whole time when the roads are bad. For the name brand Yak-Trax you would pay around $25 per pair for the regular model or $50 per pair for the "XTreme" model that's more heavy duty with big spikes and stuff.

I think as long you get anything over 1000 miles a year you should be good to go to beat me handily at any race even if I get 2000-3000.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2097.7052.10160.705.052315.55
Asics DSTrainer #2 Miles: 75.00Asics DSTrainer Miles: 26.00Asics DSTrainer #3 Miles: 150.00Brooks Launch Miles: 146.00Asics Gel 1150 Miles: 13.00Asics DSTrainer #4 Miles: 608.20Asics DSRacer Miles: 140.25Asics DSTrainer17 #1 Miles: 433.35Asics DSTrainer17 #2 Miles: 443.60Asics DSTrainer17 #3 Miles: 271.15Asics DSTrainer17 #4 Miles: 10.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: