Every Run is a Great Run!

March 29, 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: 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
3.9011.000.000.0014.90

I did the long run I had originally planned for Thursday today in the late afternoon. With the way my work schedule ended up and with being really tired this week with Brainshare conference and not the best sleep, this was the most logical time for this run. I didn't have big expectations what with being exhausted from standing all day the last few days with not enough sleep. Also I usually don't seem to ever enjoy running in the afternoon so I was very pleasantly surprised the marathon pace tempo run OK. Perhaps the near perfect weather conditions helped. I was able to run in shorts and singlet again.

Did 2 mile warmup then 11 miles at MP then 2 mile cooldown. I passed JohnA tri-guy riding his bike toward the end of my cooldown. Total time for the 11 miles 1:14:58. Ave pace 6:48.

Splits were 6:50, 6:47, 6:45, 6:51, 6:52, 6:43, 6:45, 6:55, 6:47, 6:57, 6:39.

I did stop for a moment between miles 5/6 to wash down an AccelGel. Ran from home down to the bottoms, up to by Prestwich Farms then back down river bottoms road to the ballparks then over Leland way and finished at the ballparks.

I have to mention the dumb dream I had last night that was one of reasons I didn't sleep good because the dream made me mad and woke me up. I dreamed I was running a marathon, trying really hard to get a good time but various obstacles kept slowing me down. At one point I was needing a GU but they weren't giving them out you had to buy them. The guy selling the GU kept trying to get me buy this huge breakfast instead (bacon, eggs, etc.) so finally I just said "ALL I WANT IS JUST 2 GUs PLEASE!!!". So finally he sold me the GUs but then he kept teasing me and took forever to give me the change. Then when I finally got back running trying to make up the time I had lost I got stuck behind a row of not-so-skinny women who were walking the race. Then I got mad and woke up. Sigh......


Comments
From Brent on Fri, Mar 21, 2008 at 22:27:51

Tom, too funny about the dream. Maybe you are going bonkers. I will be going bonkers if I cannot run at least everyother day next week. Nice marathon pace run for you today, sweet.

Stay Kool, carry lots of money when you run marathons for those sour cream and chives GUs, B of BS Rools out

From Clay on Fri, Mar 21, 2008 at 22:55:01

I about ran over you today on my motorcycle, I yelled Tom and was thinking of stopping but I didn't want to bother you, It looked like you were clipping along at a pretty good pace. I passed you just as you were about to turn the corner to head to the river bottoms just past the Golf Course...

Freaky dream too, kinda scary!!!

Keep working hard, you are an inspiration!

From Jeff on Sat, Mar 22, 2008 at 01:58:54

Tom, you've got to be kidding about not having any raw speed. Look at your tempo run pace. You're continuously banging out miles in the 6:30 range and getting close to 70 mpw in. I bet you've got more speed than you think. However, on the off chance that you don't ... I've got a tip for you. I don't know the science behind it, but I'm beginning to swear by it. HILL REPEATS. I'm finding amazing results from them. Anywhere from 1/4 to 1/2 mile repeats up a grade as little as slight to moderate. Keep the pace so that it feels "hard", like a normal repeat would. Use a jogging rest interval to get back to the bottom and repeat. I usually do about 2 to 2.5 miles of repeats at least every other week. If you don't believe me try throwing it into your workout by doing a 10 miler that has a moderate number of hills in it. Run it at LSD pace, except hit every hill 'hard', recovering back to LSD pace as quickly as you can, but without stressing yourself too terribly much. 4-5 days later head out for a Threshhold run. Get a good 3-4 mile warm up in and then let the dogs loose. Don't keep track of the splits. Just keep track of the 6-8 mile running time, and maybe that last mile (hit that one hard).

From Johna on Sat, Mar 22, 2008 at 13:00:40

I was on my cool down too when you passed me.

Awsome run. You can just crank out all the sub 7 min miles.

That is a great dream. I will have to try to sell you some GU.

From Andy on Sat, Mar 22, 2008 at 14:36:27

Great run. I think that you had that dream because your training has been so outstanding that you know the only things that will prevent you from reaching your goals are things that are out of your control. Remember, GU is free on the race course and you will be far ahead of the Gallow Walkers walking 6 wide.

From Tom on Sat, Mar 22, 2008 at 19:24:52

Thanks guys for all the comments and support.

Jeff - thanks for the suggestions. I've been planning to add some form of speed work besides just the long tempos in my training a couple of weeks after the Striders 1/2 marathon in April. I think the schedule I'm looking at does start with some hill repeats similar to what you mention. I haven't really done hardly any type of short interval work over the winter so I'm assuming that's why my 5K pace and 1/2 marathon pace are only 15-25 seconds different.

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