Every Run is a Great Run!

Rex Lee 5.6 mile 10K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTom's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!


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.

Click to donate
to Ukraine's Armed Forces
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
Saucony Hurricane (retired) Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Beautiful sunny day with a touch of a breeze. Plan was for 4 x 6min intervals @ 10K pace with 3min rests. I was able to complete the workout but it felt harder than it should have. More like 5K pace. I was also seeing 190 HR during the last 2 repeats - for this workout I really shouldn't get that high, too close to my Max HR of around 195. Not sure what the deal was. Probably legs still a bit tired from the 18-miler Saturday in combination with maybe not eating/drinking ideally yesterday.

I plan on doing an easy mini-long run tomorrow but then take a recovery week split between the last half of this week and first half of next week with the Rex Lee 10K on Saturday right in the middle of the "recovery".

Splits average pace/HR info:

1 - 6:28/178 (8:28 pace during 3-min rest)

2 - 6:26/183 (8:55)

3 - 6:24/185 (9:33)

4 - 6:28/187

Overall: 7:40/165

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Got busy at work after the run and just finally getting a chance to log the run. Had a very enjoyable easy mini-long run today. Got into a good relaxing rhythm and pretty much ignored the garmin. Pace ended up toward the slower side but probably about right for a mid-week 13-miler.  Mother Nature must have felt guilty for last week's mid-run good-to-bad weather switcheroo trickery - she decided to do the opposite today and give me glorious sunshine instead of the rain I was expecting.

Had positive vibes going - just feeling very, very thankful for all the good things I've been blessed with in life. Thankful for my job, hobbies, that my aging body can still enjoy the active lifestyle. Thankful for friends and neighbors, in particular my tax-man neighbor who told us we're getting a sweet refund. Thankful for small expressions of kindness - like today during pit-stop at the convenience store where the cowboy with the broken arm told me how much he admires us "jogger folks" who can run so far. Then there was the cute little elderly couple, out for a walk, struggling just to achieve a 60-min/mile pace. The old man yelled to me "I wish I could run like that!". I told him I was running the next mile for him and his sweetheart.

But mostly thankful for my family, and especially that little cutie from Manti.


Saucony Hurricane (retired) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

7 peaks hill run. Did 10 x 10s hill sprints around mile 3. Windy day today, had a stiff headwind the last 2 miles that put me at a snail pace. Brrrrrrr....,,


Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Warmed up with 25-30 min XT (S/B/E) then outside for 5 mile run. Felt pretty good today and had a little zip. Did 8 x 30s pickups throughout the run. Nice to see my HR acting more normal, it's been higher than usual most the week.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim picked me up from work and we rode down to the lake for a nice 4 mile run in the sun on the PR trail. A quite enjoyable run. Wish the weather forecast for race tomorrow was more like today!

Saucony Hurricane (retired) Miles: 4.00
Race: Rex Lee 5.6 mile 10K (5.6 Miles) 00:36:43, Place overall: 26, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

**** Update: They finally posted the race results. Looks like I got 1st in AD and 1st overall Master's. Woo hoo! Also Kim got 2nd in her AD and overall Master's and 206 out of 1526 overall including the men. Nice!

Been going non-stop since the race - just finally getting a chance to make the report. Not sure on my actual time or place since we had to leave quick after the race and they haven't posted anything online yet. I was a little slow turning off my watch at the end of the race so chip time might be a little quicker.

Ok so whoever the BYU math whiz was that measured the race distances must have been smoking something banned by the honor code. Either that or maybe some over-zealous sunday school teacher trying to teach a point..... perhaps making the 10K only 9K had something to do with us paying our race tithes of 10% of the race distance. And maybe the 3.28 mile 5K was teaching us we should go the extra .18 mile. Anyways the race handling was a mess but at least the money went to a good cause.

So as far as my race: I felt like it was an OK race for me. Time adjusted to last years course which I had measured at 6.10 miles I ran it nearly identically, so probably worth around a 40:20-40:40 on the old course.

At the start I didn't see hardly any runners that looked Master's AD age except for Lawrence Mancuzzo who just happened to be last year's 45-49 winner. I just beat him last year (I was 44) during the last mile as he did what many runners do on this course and go out too fast on the 1st uphill mile then die the last mile or 2. Knowing this I decided not to worry about catching him until the last 1/2 of the race. Turns out he must not be in as good of shape this year  as I passed him shortly after mile 1 and never saw any sign of him again.

Mile splits/ave-HR and commentary:

1 -  6:57/174 Starting line moved back a bit so not quite as much uphill as last year. As expected lots of runner go out to fast and leaving me in the dust for now. I pass Mancuzzo at the end of this mile.

2 - 6:22/184 First .25 is uphill then it's roller coaster time as we get the fun downhill. Time to just relax and let gravity do it's thing. I just love running downhill and now it's my turn to start passing all those young coeds who went too fast up the hill. Mile markers are bogus and meaningless.

3 - 6:03/185 Yee-haw!! Loving that downhill running, passed a few more runners. Downhill ends at the end of this mile.

4 - 6:38/187 Flat to slight uphill mile. Mostly running alone now and missing the downhill. Start to lose focus on this mile. Also I see now my HR was approaching190. Whenever this happens in a race it means I'll be in trouble in the next 1-2 miles. Good thing that's all I have left to go.

5 - 6:54/188 Lazy mile for me. This is when the serious pain starts in a 10K(9K in this case) and I lose interest in racing and start slacking for a while. Also confused with the messed up mile markers, not sure if there is going to be some surprise addition the last mile to make the race get to 10K or if it's going to be short. Only one runner passed me the whole race and it was during this mile (#4 or 5 woman??). I did close the gap near the end but couldn't ever catch her.

5-5.6 - 3:51(6:39 pace)/190 We merge in with the 5K runners. This is good and bad. Good because the extra crowd snaps me out of my stupor. Bad because the 5K runners are going slower pace so lots of weaving thru runners. I'm really hurting and actually quite happy that the race is going to be short. I'm able to drop the pace closer to goal and push to the finish.

Overall average pace/HR: 6:35/184

Kim had what I think is a possible PR 5K race finishing in somewhere in the 24:00-24:20 range. Of course we don't know for sure because the 5K was .18 miles long so her official time is 25:30. Check out her report for more details.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Saucony Hurricane (retired) Miles: 17.00
Debt Reduction Calculator
Featured Announcements