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.

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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
2.3010.000.000.0012.30

Kim and I ran down Payson Canyon this morning along with a bunch of other guys and gals. Our son Tyler was kind enough to get up early and be our van chauffeur. Tyler S and I ended up leading the pack today as we didn't see anyone after the first 1/2 mile or so. Kim ran with Beth E most of the way which worked out pretty well for her. I was surprised how close behind those 2 were when I doubled back to meet back up with Kim (that's where the extra 1.2 miles came from to end up at 12.3 for the day). They were well ahead of the rest of the pack. Kim didn't have a Garmin but Beth did so it will be interesting to see what their pace was.

After easing into the first mile running it around 7:15 we did the last 10 miles as a downhill marathon pace tempo run. I wanted to keep most the miles in the 6-6:30 range and we were pretty much successful  at doing that. My stupid flakey-as-of-late garmin kept glitching all the way down so my splits are kind of whacked. I feel good about this run. I was tired at the end but not totally spent. Although our splits were slower the last few miles I think we put more effort into them as that section is much less steep and has some rolling hills and flat.

Total time for 11.1 mile dowhill: 1:11:49. Ave pace 6:27

Splits (guessing on some of them where the garmin messed up):

7:13, 6:19, 6:05, 6:13, 6:18, 6:20, 6:28, 6:37, 6:28, 6:29, 6:38.

Comments
From Cal on Wed, Aug 13, 2008 at 11:12:35

Great splits Tom. That's a fun canyon to run down!

From JeffC on Wed, Aug 13, 2008 at 11:17:01

Great run Tom with some super fast splits in there. I think I need to go find a nice gentle downhill run to get my legs a bit more ready for the hills at SGM.

From Tom on Wed, Aug 13, 2008 at 11:27:06

Thanks guys. Jeff I think I need to find a nice gentle downhill run as well, as I'm sure Cal will recall that the first 7 miles of the Payson Canyon run is screaming downhill!! I would say steeper than ideal for "safe" SGM training, but if you can survive doing it a few times without injuring yourself SGM will feel pretty nice and gentle comparitively.

BTW I've added this course using the Course tool under the name "Payson Canyon downhill 11+ mile route". As you can see the first 7 miles of this are all in the 5-8 percent grade range, with the last 4 miles being a more sane 2-3 percent. Just for comparison the downhill miles of SGM are more in the 1-5 percent range. I think Hobble Creek 1/2 is similar to SGM.

From Mike Warren on Wed, Aug 13, 2008 at 12:00:00

Tom, good to see your running going so well. Thats the pace were use to seeing from you. Look out STGM!

From TylerS on Wed, Aug 13, 2008 at 13:16:17

Tom my splits were right on with yours. I am glad that I was able to squeeze in the van. You looked strong the whole way down, I will keep on talking to you, if youever want me to shut up just say. And believe me I am breathing, maybe I just hide it better. But I never hear you gasping for air. Let's go do some 800's and then you will hear me breathing... Great run and I like to title to your blog.

From JimF on Wed, Aug 13, 2008 at 16:08:45

Very nice run! Awesome splits for that long of a tempo run. I can't imagine running downhill like that. My legs would be fried. Great job!

From Dale on Wed, Aug 13, 2008 at 17:39:20

Wow, quite the speedy splits for that distance. Bodes well for SGM!

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