Every Run is a Great Run!

Week starting Dec 30, 2007

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Spanish Fork,UT,USA

Member Since:

Jan 15, 2007



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:???




Short-Term Running Goals:

2022 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



I've been married to the lovely Kimberly for 35 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 34.00 Year: 857.75
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 560.95
Asics Gel-Nimbus23 #2 Lifetime Miles: 256.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Slept in this morning. Was nice to lay in bed and not be rushed to get the run done in the early morning single digit cold temps! Instead we waited until around noon when Kim and I got in 5 miles to start out the new year. Afterward I added on a couple more. With the sun shining brightly and no wind it wasn't too bad at all. A nice way to start out the new year I think. Feeling a little sore from the hard tempo run yesterday but not too bad.

Ended up with close to 2500 running miles for 2007 which is probably about twice as much I've ever done before. If I stick with the schedule I've been on perhaps I'll be looking at topping 3000 miles for 2008. Looking forward to a great year!

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Ran at work. First went 5 miles solo EagleView route then 5.2 miles LakeView route with Paul and Nate. Was sure nice having those guys around and getting past the injuries so they can get out on these noon-time runs at work. I'm sure they'll be in top shape in no time. Also Darin said he would like to join me on the tempo runs I usually do on Tues and Thursday or Friday. It will be interesting to see how I stack up nowadays against Darin who has always been alot faster than me. Hopefully with my training hard over winter and him taking it easy we might be at a closer level than in days past. Maybe the "King" will join us some time as well.

Kind of funny that Paul was talking about achilles tendon pain and then strangely after the run I noticed some pain in my right achilles tendon. Paul did you transfer your injury to me? Hopefullly it's nothing to worry about, I'll do the R-I-C-E treatment and hope for the best. Good news is the low hamstring tendonitis that was bugging me in December on my left side seems to be about recovered. Sure would be nice if all these aches and pains would just go away. This winter/cold running is tough on us old guys. 

Ave pace: 8:25 


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Finally broke down and bagged the outside colder run for a dull treadmill warmer easy run. I guess it wasn't so bad to do the 'mill but I don't plan on making it a regular occurrence. Afterward did my usual cross-train circuit/weights workout.

My right achilles is still a bit tight but didn't bother me on the easy run. The real test will be tomorrow when I do some quicker miles at marathon pace. I'll play it by ear and hopefully not do anything stupid. I seem to be great at giving sound advice to other runners relating to injury treatment but when it comes to dealing with my own running aches/pains I sometimes turn into a bonehead.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Finally! A shorts and t-shirt weather day! Even with the gusty winds, with the 40+ degree temps and the sunshine that was out for much of the time, it made for a great opportunity for an aggressive long run. Did a 15 miler on Kuhni road with 11 miles of marathon pace in the middle. Darin was interested in joining in but got caught up in meetings so had to go it solo. 

Was pleased that with the warmer temps and nice weather euphoria that sub-7 pace felt comfortable. Except for times when I was heading straight into the wind the pace felt relatively comfortable and I think I could have held it for a few more miles. Luckily my right achilles didn't cause me any grief. Hopefully I will be able to say the same thing tomorrow.

Ave pace for the 11 miles was 6:56. Splits were 6:57, 6:57, 6:58, 6:58, 6:54, 6:58, 6:57, 6:56, 6:58, 6:56, 6:49.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well with the nasty weather we had this morning that made it pretty much impossible to run without getting very wet and cold, Kim and I decided to cheat and wait until this evening and make it a "date night" at the gym at my work. This was the first time for Kim not running outside all winter and maybe the 2nd or 3rd time for me but for today it was definitely the right choice. We watched the movie "That Thing You Do" which just happened to be just the right length for the workout we had planned. I think it was just what we needed to help deal with the "January blues" that have been trying to sneak up on us.

Ave pace was around 8:25. Achilles is doing better. I think with a day of rest and a couple more days of easy running it will be fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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