Every Run is a Great Run!

Week starting Mar 03, 2013

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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:

2024 plans: 

  • Work on core strength
  • 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 38 years. We have 5 great kids and 5 great grandkids.

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Miles:This week: 0.00 Month: 0.00 Year: 1058.20
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 829.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 483.25
Altra Escalante #1 Lifetime Miles: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.900.002.500.6044.00
Asics DSTrainer17 #3 Miles: 16.00Asics DSTrainer17 #4 Miles: 21.00Asics DSRacer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Went out with Kim early. Temps weren't bad but there was some wind and snow/hail pellets that were kind of painful when they would pelt you in the eyes.

PM: Went to the gym around 3 for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing run in the sun just before lunch. Did some strides the last half of the run.

8:15/150

Asics DSTrainer17 #4 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

Asics DSTrainer17 #3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.002.500.607.00

Great weather today perfect for another downhill 5K time trial. Temps in the low 40's and sunny with very little wind. I vowed to not make the same mistake as the last 2 weeks and go out too fast on the early steep downhill.

Plan was to run mile splits around 6:00, 6:15, and 6:30 to end up just under 19:30 for 5K. I almost forgot the plan and started out mile 1 a bit quick but then I mentally slapped myself upside the head and stuck to the plan, which ended up working out quite nicely and I ended up at 19:23.

Mile splits were 5:57, 6:16, 6:30, :39 (last .10)

I'm pleased with this workout. Maybe since Old Bean recently tweaked his hamstring playing church ball I can give him a little scare at the Leopard 5K!

Asics DSRacer Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Another nice long run with the gang. A bit breezy with snow flurries at times but temps in the mid-30's so it wasn't too bad. Nice to be getting some good longer runs in the last few Saturdays.

Asics DSTrainer17 #4 Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.900.002.500.6044.00
Asics DSTrainer17 #3 Miles: 16.00Asics DSTrainer17 #4 Miles: 21.00Asics DSRacer Miles: 7.00
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