Every Run is a Great Run!

April 26, 2024

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon

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

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:???

Short-Term Running Goals:

2023 plans:

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

Long-Term Running Goals:

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

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

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

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

Peace of mind by striving to live like this

Personal:

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	20.00	Month:	94.20	Year:	389.20
Saucony Fastwitch #1 Lifetime Miles:						65.50
Asics Gel-Nimbus23 #3 Lifetime Miles:						718.70
Asics Gel-Nimbus23 #4 Lifetime Miles:						622.45
Asics Gel-Nimbus23 #5 Lifetime Miles:						218.75

Sun, Mar 23, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Happy Easter everyone! Hope everybody is having a great day. Posting my tentative running schedule for the coming week. I'll be cutting back slightly on the length of the tempo runs this week but not the intensity as we get closer to Strider's 1/2 on 4/5. As always I reserve the right to change things up during the week based on how I feel on a particular day, i.e. if injury pains or sickness, etc. pop up. Shooting for 60-70 miles.

Mon: 6-8 miles AM, 4-6 miles at noon. Base pace (7:15 or slower). Circuit/weights.

Tue: 2 miles warmup, 6 miles at half marathon pace (6:15-6:40), 2 miles cooldown.

Wed: 5-6 miles AM, 5-6 miles noon. Recovery pace (8:00 or slower)

Thu: 6-8 miles AM, 4-6 miles noon. Base pace. Circuit/weights.

Fri: 2 miles warmup, 8 miles at marathon pace (6:40-7:00), 2 miles cooldown.

Sat: 8-12 miles @ recovery pace.

I have a theory on the lower abdominal pain/strain I've been dealing with but that now seems to be on the mend. I noticed the last couple of weeks I did my circuit/weight training (which includes some lower ab work) immediately after doing my hard tempo runs. I think doing this when my body was already in a weakened/drained state was not so smart and may have caused the lower ab muscle strain. This week I'm dropping the ab exercises entirely from the routine and we'll see how it goes.

Comments

From rungel on Sun, Mar 23, 2008 at 20:44:52

Oh man i did that to myself last year. Took all summer for the lower abs to get back to normal for me. I think i was doing squats which caused it. It was a little un-nerving I mean i went to the Dr's and got checked out. He told me don't worry but I went in for an mri against his advice. Which he was right.

Wow i forgot all about that till just reading this.. Eventually it went away after almost a year..

From Clay on Sun, Mar 23, 2008 at 21:33:14

Tom I had a lighter week this past week and my miles were about 15% less than the previous weeks.

Should I do a similar week this week or ramp it back up for a week and then do a mini taper for the race? Any advise you could give me would be greatly appreciated...

Sounds like a busy week for you, good luck...

From Tom on Mon, Mar 24, 2008 at 08:58:37

Clay - I think if your body/legs feel good then you should be fine running full mileage for this week and then the mini-taper next week. My mileage for this week will probably be a bit less than last week (which was an all-time high for me), with my tempo runs still being run at a similar pace as last week but a bit shorter in distance.

Of course everyone is different and I think it's always important to listen to your body and find what works best for you.

From Dale on Mon, Mar 24, 2008 at 18:03:38

Tom, I've run into the same problem with doing core workouts and running....I've been doing them on my Easy days (3 x week) but every once in a while would wind up pushing things a bit much and wound up sore down in some of the deep ab muscles. I think that's affected a few of my hard workouts which generally come the next day.

I tried moving the core work to my hard days, thinking I'd give myself a couple of days before the next hard effort to recuperate, but I could tell that was disasterous after the first try....too spent to do core work and nearly strained my right hamstring again in the process.

So I don't have the perfect solution but I plan to revert to the 3 x week on the Easy day model and just take it easy as needed, skipping the exercises that feel like they are too much. I'd like to know how the elites get away with doing this stuff 6 times/week.

Sorry I don't have the solution but at least you know others are in the same boat you are!

From Tom on Mon, Mar 24, 2008 at 18:53:18

Thanks for the comments on the abs issue guys. Dale I know just what you mean about trying to figure out when to do the core work. I feel like if do it the day before a hard workout then I can't do the hard workout fully, but if I do it right after that's worse. For now I'm back to the day before and being kind of half-hearted with the core work so I'm not too sore the next day.

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