Every Run is a Great Run!

Week starting Mar 11, 2012

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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.

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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
41.102.007.400.0050.50
Asics DSRacer Miles: 19.00Asics DSTrainer #3 Miles: 6.00Asics DSTrainer #2 Miles: 7.00Brooks Launch Miles: 6.00Asics DSTrainer #4 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Wow quite the toasty warm day for a March run, 55-60 degrees.  I was actually a bit warm with my short sleeve shirt, need to go singlet next time and get used to running in warmer weather again.  Went our around 11am, did just over 3 miles with Kimi then did a progression run solo, finishing out with some hard uphill.  Pretty pooped after this run.

8:13/158 

Asics DSRacer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at work including 9 hill sprints.

8:15/150 

Asics DSTrainer #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Another unseasonably warm & windy day.  I had no gas in the tank today, I haven't slept so great this week (dang daylight savings!) and maybe between that and not being used to the warmer temps made me wimpy. 

I did manage to do 8 x 60s uphill repeats at 5K effort (not 5K pace). 

Asics DSTrainer #2 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just a nice & easy recovery run in the sun at work.

8:30/145 

Brooks Launch Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.004.400.009.00

Went to the track at the JH to do a tempo workout.  Plan was for 2 x 15 min at HMP to 10KP (6:40 to 7:05 pace range) with 1 min jog/rest in between.  

At 60 degrees and sunny it was a bit warmer and windier than I would have preferred but the faster miles actually went pretty well.

15-min repeat 1: 6:55 pace, ave HR 177

15-min repeat 2: 6:45 pace, ave HR 188 (max HR 193)

Total tempo miles: 4.4 

Asics DSRacer Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Not very often you get to run in 50 degrees on a March morning!  Of course there is always the SF canyon winds to balance things out and give you some moments of unpleasantness. Since much of the SF population is down in St George there was not much turn out for the run.  Mostly ran with Kim then she added on a few more with Bob and Dave. Kept in nice & easy after the tempo miles yesterday.

9:18/132 

Asics DSTrainer #4 Miles: 12.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.102.007.400.0050.50
Asics DSRacer Miles: 19.00Asics DSTrainer #3 Miles: 6.00Asics DSTrainer #2 Miles: 7.00Brooks Launch Miles: 6.00Asics DSTrainer #4 Miles: 12.50
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