Every Run is a Great Run!

April 19, 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: 18.60 Month: 65.20 Year: 360.20
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 602.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 209.75
Sat, Sep 13, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.2510.000.000.0024.25

Kim and I joined with the SF Running Club to do the annual Payson Canyon 20-24 miler. Some of us decided that rather than start all the way up top and run so much downhill miles that we would start at the usual weekday start point below Payson Lakes and then run home. This ends up being 20-24 miles depending on which roads you take once you get in the valley.

I resisted the urge to push the pace on the steepest of the downhill and saved it for the lower less-steep section and along the mostly flat Salem Canal road. Tried to get some good miles in at around the slow end of my marathon pace range. Felt good but not great today, I can tell I need to make full use of the next 3 weeks of taper.

I'm just glad to get this last long-long run in the books. Luckily I don't seemed to have injured myself or make any of the lingering aches and pains any worse. Unfortunately Kim got bit today by the IT-band gremlin. It seems like any time she gets into the 18+ mile range for a long run she has troubles. She was pretty bummed out about that but I'm hopeful that with a good taper, some massage work, and just generally being smart and babying the trouble area that she can have a great 1st marathon.

Ave pace for middle 20 miles: 7:15 (includes 11 miles of downhill).


Comments
From JimF on Sat, Sep 13, 2008 at 14:30:08

Wow 24+! Very nice long run. You are going to be so ready for SGM.

From marion on Sat, Sep 13, 2008 at 14:39:59

Great run Tom! So glad that you are all injury free for SGM :) Happy times :) I'll send all my good vibe ju ju to Kim :D

From TylerS on Sat, Sep 13, 2008 at 18:50:36

Great job tom... Now taper, taper, taper.. Did you ever think it would come??? Great several months of training.

From Paul T on Sat, Sep 13, 2008 at 19:23:30

Nice long run, Tom. I feel good about running 22- and find out you ran 24+. There's just been no keeping up with you this year.

Now's not the time to let up. You need to push your body extremely hard, well beyond its current limits, between now and the marathon, even to the point of risking serious injury from over training. It will pay huge dividends at St. George. Wait...strike that, reverse it. (Willy Wonka)

Enjoy taper time!

From Dale on Sat, Sep 13, 2008 at 20:23:23

I'll just repeat what I said on Cody's blog since it applies here too...

"You're ready. Rest up..."

From Tom on Sat, Sep 13, 2008 at 20:59:43

Thanks everyone for the comments.

Marion I wish I was truly injury-free but in reality although I didn't get any new injuries today, I've got plenty of lingering things (lower abs, groin, glute/hamstring) that I've never allowed to fully heal and I feel like I'm usually only at 70-80 percent on most days. My bad... but after consulting with my doctor and getting his tentative blessing, I made the decision a while ago to take a risk and wait until after SGM to do the necessary things to get things to heal up right.

Time will tell if I did the right thing, but if I had it to do over again I would have taken a break in April after the early races with lower mileage, cross-training, and no hard running until the pains were gone. Looking forward to doing just this after SGM. Just hope I didn't wait too long and end up with something that lingers forever and never goes away.

Got a little long-winded but I wanted to mention this for the sake of other runners who might read it so they won't make the same mistakes I seem to make over and over again.

From Brent on Sat, Sep 13, 2008 at 21:16:34

Tom, your one of the running warriors, running with injuries. We all know, if we only ran when 100% we would not run very often. It is such a game of running on the edge to get better without injury. Good to see you got your last long run, best to Kim on getting healthy for St.George, pool running for few days?

Stay Kool, B of BS Rools out

From marion on Sat, Sep 13, 2008 at 22:46:50

It sounds like if you take SGM pretty easy, it will be ok :) I'll keep my fingers crossed for you. I will send you my good juju too ;D

From Terry on Mon, Sep 15, 2008 at 13:27:46

Nice 20 miles at 7:15 avg. Maybe I need to change my prediction from 2:58 to 2:57, naa, I think I stick with 2:58.

From Terry on Mon, Sep 15, 2008 at 13:31:37

Coach Tom, You had Kim running so good. I think sometime this spring or summer the goal went from finishing to BC qualifing. Kim just got to good to fast and it is hard not to push the upper end when your doing so well. Hope Kim gets that knee in working order for a SGM finish.

From Kim on Mon, Sep 15, 2008 at 13:40:13

Terry,

It's hard to know when you push too hard. My IT band is what took me out of running a couple of years ago. I was hoping this time it wouldn't give me grief, but unfortunately it shows it's ugly little head around 16-20 miles for me no matter what. I'm hoping that with a taper I won't have too many miles on my legs for the week already when I have to run the big one. My number one goal for SGM has always and still is to finish alive! If it takes me 6 hours to do it, so be it! I just want to be healthy at the starting line and cross the finish line alive and unaided. If that happens I will feel like I had a successful marathon journey.

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