Every Run is a Great Run!

December 10, 2023

Recent 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 ViewYear View
15% off for Fast Running Blog members at St. George Running Center!


Spanish Fork,UT,USA

Member Since:

Jan 15, 2007



Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???




Short-Term Running Goals:

2023 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • Have fun!


Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this



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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 33.00 Year: 1280.65
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 356.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Another lovely blustery overcast morning.  Today was an experiment day for me. Time to attempt my first official tempo run in a very very long time.  Wanted to ease into things so only plan I had was to run anywhere from 1 to 3 miles at any pace that started with a 6.  

Warmed up a bit with Kim then she went to do some WannaRunna5k business and I finished my long warmup of about 4 miles with some strides. I have to confess I tilted things in my favor a bit for this tempo run by working it so I had the winds at my back and a ever so slight downhill course.  

Started out probably a bit fast the 1st mile so decided to just go with it and get to 2 miles. Overall I'm pleased with the run.  Averaged 6:31 pace overall which I figure is probably good for 6:40-6:50 on a true flat no-tail wind course. So I'm thinking my 5K pace right now may be around 6:40 and I'm pretty sure I can drop that 20s or so the next few months with some good training.

Overall for 2 mile tempo: Ave pace/HR 6:31/181 max HR 194

Mile 1 - 6:35 / 176

Mile 2 - 6:27 / 188

Asics DSTrainer Miles: 10.00
From Dale on Wed, May 18, 2011 at 13:48:29 from


From TBean on Wed, May 18, 2011 at 14:48:21 from

Very nice! A two mile avg. of 6:31 without competition pushing you is great. I think all that easy running you've been doing has a big benefit.

From Brent on Wed, May 18, 2011 at 20:10:06 from

Tom, zippy legs - oh what a feeling, without the black eyed peas, sweet pace.

Stay Kool, B of BS Rools out

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Recent Comments: