Every Run is a Great Run!

Week starting Mar 10, 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:

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
43.000.002.000.5045.50
Asics DSTrainer17 #3 Miles: 18.00Asics DSRacer Miles: 7.50Asics DSTrainer17 #4 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles with Kim on a very dark and kinda spooky morning.

PM: Thirty minutes XT + core at the gym. 

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.507.50

Went out around 11am. Temps around 45-50, mostly sunny very little wind made for perfect running conditions.

Did my last speed workout before my 5K in 11 days. Drop-down 1, .75, .5, and .25 miles with 2-4 min jog/walk rests in between. The 1/.75 were on pretty steep downhill with the last .5/.25 on slightly downhill to flat terrain so that's why the short distances are slower.

Feel pretty good about the workout and should be ready for the race. Don't know that I'll be able to stay very close to Terry B but I should be able to beat my time from last year unless something weird happens like headwind instead of tailwind or I go out too fast. Should be fun!

Splits times/pace: 1m - 5:40, .75 - 4:02/5:23, .5 - 2:43/5:46, .25 - 1:25/5:40 

Asics DSRacer Miles: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles in the dark.

PM: 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:42/143

Asics DSTrainer17 #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

First 20-miler of the year, we'll do another one in 2 weeks then it's off to Boston 2 weeks after that for 26.2! Not sure how things would go after the emotionally draining week but it worked out ok. Weather was about perfect for a run like this in the mid-40s and maybe 50's by the end.

Lots of folks in St George this weekend but we still had company most of the run, glad the Hal and Carl G could stick with us the last half of the run it always helped to have a crowd. 

Asics DSTrainer17 #4 Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.000.002.000.5045.50
Asics DSTrainer17 #3 Miles: 18.00Asics DSRacer Miles: 7.50Asics DSTrainer17 #4 Miles: 20.00
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