Every Run is a Great Run!

March 28, 2024

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
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
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:

2023 plans: 

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

 

Long-Term Running Goals:

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

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

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

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

Peace of mind by striving to live like this

 

Personal:

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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 5.00 Month: 56.00 Year: 289.00
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 561.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 179.75
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.

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
Lone Faithfuls
(need a comment):
Recent Comments: