Every Run is a Great Run!

Week starting Mar 09, 2008

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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 36 years. We have 5 great kids and 5 great grandkids.

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Miles:This week: 11.50 Month: 125.25 Year: 322.75
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #2 Lifetime Miles: 685.65
Asics Gel-Nimbus23 #3 Lifetime Miles: 259.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Didn't sleep so well last night. Not used to being alone in the bed I suppose since Kim is in CA. Finally got up just before 5 for the run. Ran into the SF Scenic Drive group so ran with them for most of the run. I'll do some more at lunch. Not sure about average pace but not too speedy, probably in the 9-9:30 range.

Noon: Did EagleView hill run with Nathan. Ugh, I haven't run that nasty hill for a while and I felt totally wimpy. I just don't seem to have any hill legs at all. Ave pace 8:10.

Seven mile 1/2 marathon pace tempo run tomorrow baby!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran just before noon mostly on Kuhni Road.  Two mile warmup then 7 mile tempo run in the half marathon pace range. As I walked to the gym to get the running gear on it looked like it might be a cloudy, dreary day but it actually ended up being another beautiful day, nearly perfect for this type of workout.

I was hoping I would feel similar to how I felt 2 weeks ago when I did a similar 6 mile tempo and be able to keep the pace under 6:30 but today I just couldn't seem to get in a good rhythm or find a pace that felt very good. Ended up just trying/hoping to keep all the miles under 6:40. At least I was able to do this. I've noticed a pattern after races or race-like hard runs where it seems to take me quite a few days to fully recover to where I can do a tempo run at a decent pace. I need to keep this in mind when I set expectations about these type of workouts. Or perhaps I just need Kim to come out and warm up with me and give me moral support like she has the last couple of weeks.

Ave tempo pace 6:35.

Splits were 6:28, 6:31, 6:33, 6:32, 6:38, 6:38, 6:38

Also did a half-hearted circuit/weights workout afterward.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM solo run. I was pleased my legs felt fresher than I would have expected but I played it smart and kept the pace very easy. No garmin so not sure exactly on pace/distance but probably close to 5 miles at 8:45-9:00 pace. Seemed really dark this morning with no moon but it was kind of peaceful in a way. Didn't see another soul the whole time. I'll get some more easy miles at lunch.

Noon:  Ran Lakeview route with Paul, Nate and Steve. Nice run with some good conversation although I was a bit worried the pace was a little aggressive for a recovery run. I suppose tomorrow or during Friday's tempo run I'll know if that was the case. My legs actually felt pretty good during the run and still do at the moment. Ave pace: 7:51.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM solo run in the dark again. Not much to say about this run, pretty much uneventful, like yesterday I didn't see a single other runner/walker out. Legs were feeling a bit dead as I expected they might. I will be good to have Kim back, she's flying home today. Average pace 8:55.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Did my long run today mostly on Kuhni road starting a bit before noon. I wasn't very excited at first to do the run since the weather looked like it would be nasty, but mother nature decided to be (mostly) kind and even give me some sun for much of the run. However the last mile I froze to death with wind/snow blowing right in my face.

I wanted to run 14 miles with the middle 10 miles at marathon pace (6:40-7:00 range). Wasn't sure what to expect since my legs were kind of dead yesterday so decided to run by feel and not push too much too early. This worked out well as the "run by feel" pace seemed to be around 6:50. Had to deal with a bit of headwind at times. Also stopped briefly after mile 6 to wash down a gel. I was pleased that I still had enough in the tank to push it a bit on mile 10 and make it the fastest mile. So for the most part I'm pleased with the workout.

Afterward cooled down for 2 miles then did a bit of circuit/weights at the gym.

Splits for the middle 10 miles:

1 - 6:50

2 - 6:49

3 - 6:46

4 - 6:49

5 - 6:50

6 - 6:50

Took a quick break (30 secs?) to wash down gel after mile 6

7 - 6:41 (got a bit perky after the short break)

8 - 6:49

9 - 6:48

10 - 6:37 (the gel must have finally kicked in on this mile)

Ave pace: 6:47


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim and I staged a bit of a daylight savings protest today by sleeping in a bit before going out for our morning run. We went along a similar route as 2 weeks ago but tacked on an extra mile and a half to get in the miles Kim was wanting to get in preparation for Striders 1/2.  We were grateful the weather ended up being mostly pleasant during the morning hours rather than the overcast, stormy conditions that seem to be closing in even as I type. We made an effort not too push too had today since this was a longer run for Kim, most miles in the 10-10:30 pace range. Toward the end Kim's knee (different knee than before with the IT band trouble) was acting up a bit so we did some run/walk just to play is safe. Injuries STAY AWAY!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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