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
8.000.001.001.0010.00

Since I'm running a 5K a week from Saturday I thought I'd go the track and do some quarters. Wanted to run 8-10 and try to keep them under 1:30.  Stepped outside and immediately noticed it was hotter than usual for 5:30am. Also a bit muggy and breezy. Sign at the bank said 72 degrees. Ugh! I'm not a great warm weather runner and I especially don't love doing speedwork in the heat. But hey, gotta at least give it a shot.

Warmed up 3 miles then did some strides. Then the fun begins.  First 2 reps did not feel very good. Already having thoughts of bagging the workout or only doing 4 reps. Finally decide to not think about 8-10 but just do 1 at a time and see what happens.  This worked out pretty well and while I never got in a real good groove I was able to complete 8 reps and keep all but the 2nd under 1:30.

Just to add to the fun on my last 2 reps I had to deal with a herd of buffalo aka cheerleaders doing their 1/2 mile "workout" and hogging up the entire track in the process.  My fastest rep was #7 at 1:24 when I must have got angry trying to weave thru the jogger girls and ended up picking up the pace. Finished up with 3 mile cooldown and glad to be done.

Overall: 8:08/159 max HR 194

Splits: (Time/aveHR/rest-time)  1:28/161/2:19, 1:30/173/2:20, 1:27/174/2:21, 1:29/175/2:22, 1:28/180/2:25, 1:26/182/2:32, 1:24/183/2:39, 1:27/185

 

Asics Gel 2150 #2 Miles: 3.00Asics DSTrainer Miles: 7.00
Comments
From Clay on Wed, Jun 29, 2011 at 16:53:07 from 63.248.35.54

Nice workout Tom!

From Kim on Wed, Jun 29, 2011 at 16:57:23 from 67.199.180.90

Yeah....what Clay said! :)

From Brent on Wed, Jun 29, 2011 at 23:39:55 from 66.7.127.67

Tom, hey, you still go that speed, nice repeata, did the herd of buffalo leave any chips? Tough to do those on your own, nice work. Good luck at the 5K.

Stay Kool, B of BS Rools out

From TBean on Thu, Jun 30, 2011 at 10:27:48 from 63.241.173.64

Great job. While not very fun, it provides some good health benefits.

From Tom on Thu, Jun 30, 2011 at 13:41:38 from 74.211.5.19

Thanks guys! (and gal!)

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