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
0.000.000.000.000.00

The next couple of weeks will be recovery, base building weeks as Kim and I both take some time to recover from recent races and gear up for more marathon-oriented training. Looking at 60-70 miles this week. 

We'll be basing workouts over the coming weeks based on various pace zones, which include the following: 1 mile pace (1MP), 3K pace (3KP), 5K pace (5KP), 10K pace (10KP), half marathon pace (HMP), Marathon pace (MP), Base pace (BP), and Recovery Pace (RP).

Near as we can tell from recent races, the paces for Kim and I  for each of these zones is something like the following:

Kim: 1MP = 7:25-7:35, 3KP = 7:45-8:00, 5KP = 8:00-8:15, 10KP = 8:20-8:30, HMP = 8:45-9:00, MP = 9:00-9:15, BP = 9:40-10:40, RP = 10:40-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 5-6 with Kim @ RP, PM 6 @ BP

Tue: AM 5-6 with Kim @ RP, PM 5-6 @ BP w/ 2x30s hill "sprints" in the middle

Wed: AM 5-6 with Kim @ RP, PM 6 @ BP

Thu: AM 5-6 with Kim @ RP, 5-6 solo @ BP w/ 2x30s striders in the middle

Fri: AM 5-6 with Kim @ RP, PM 6 @ BP

Sat: AM 7 miles @ BP, 5-10 miles @ RP

 

Comments
From Michael on Tue, Apr 22, 2008 at 12:38:28

Wow - looks like a very admirable running schedule - shows alot of good dedication. Sounds like you have had some tough races with great effort and near PRs. Maybe you should run in that annual Disneyland Marathon since you enjoyed your running there. Do your 5 kids run?

From Jeff on Tue, Apr 22, 2008 at 12:56:55

Looks like a good plan there Tom. Wish I was out there to train with you. Your times are nearly identical to mine, except your 1/2 and M-pace is a bit faster than mine. Good luck.

From Tom on Tue, Apr 22, 2008 at 13:27:55

Michael - Actually while we were in Disneyland Kim and I talked about possibly making a trip to Disneyworld without the kids which would include running the 1/2 marathon. Definitely on the todo list. We've had trouble motivating our kids to do much in the way of 'formal' running. They'll occasionally come out for a 1 mile or 5K fun run and our oldest son ran with us for a while, but hopefully through our example they'll be inspired to be more active that way at some point in their lives. I've actually offered a challenge to any of my kids where if they can beat me in any race of 1 mile or longer they'll get some big $$$$.

Jeff - You know there are a whole lot of homes for sale out this way right now if you were looking for a major relocation and life change :) Actually I'm thinking you have a bit more natural speed than I do, so I would bet that if you were able to simply string together a few months of consistent 50-70 miles per week of mostly easy miles you're 1/2 and M pace would drop to be more inline with the shorter distances.

From Jeff on Tue, Apr 22, 2008 at 14:31:07

Tom, I'm going to work on a 5-6 week plan here where I focus primarily on running my miles between 7:25-7:35 in hopes of lowering my aerobic threshhold. I'm hoping that this in turn will allow me to run my M-pace faster than I did at St Louis, but allow me to keep below the LT zone longer so that I don't drop off pace in the finish. I'm shooting for a 7:00/mile pace for a fall marathon (either Chicago or Grand Rapids).

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