Every Run is a Great Run!

Week starting Mar 25, 2007

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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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to Ukraine's Armed Forces
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
21.6015.008.000.4045.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.603.001.500.406.50

Oh it's so nice to finally be out of the March slump I was in. Finally felt like I could push the pace today without feeling totally dead after 1 mile. Did a 1.6 mile warmup on treadmill then ran 4.9 mile EagleView course with Paul and Nate. Paul and Nate both had good reasons to hold back a bit with Paul having just run a great 10K Saturday and Nate coming off a nasty cold and not having run much for a couple of weeks. Thanks in large part to Paul's "motivational" trash-talking from behind me (it's not often that Paul is ever behind me) I was able to finish this run in what I think is my best time yet. My Garmin measured the following 'run' times (we stopped for about 1:45 total at 2 different stop lights):

1 - 7:53

2 - 7:52

3 - 7:49

4 - 7:00

4.9 - 6:15 (6:57 pace)

Total run time: 36:50 (7:31 ave. pace)

Total time including stops: 38:35 (7:52 ave. pace)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

Crosstrain day: Bike/Weights/Stair. Worked a bit harder than recently since I've been feeling good lately. Hopefully I won't overdo it.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.500.006.50

Treadmill workout today since the weather was nasty. As I've been feeling pretty good this week I decided to go with the flow and try running some near 7:00 pace miles like we were doing a few weeks ago before I had my 'slump'.  After 2 mile warmup, happilly I was able to hold the pace (6:58 on treadmill) for 3.5 miles before I slowed down for a cool-down mile.

However I'm always a bit skeptical about treadmill workouts as they always seem to be a bit easier than the equivalent road workout -- at least for tempo/speed workouts. I put the incline on 1.0 (1% ???) to try to counter the lack of wind resistance but I'm still not sure if I could duplicate this on the road. If the weather permits I'll give it a shot next week on the roads and see what happens.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Crosstrain: Bike/Stairs (20 min. each)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Crosstrain: Bike/Weights/Stairs

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0012.002.000.0020.00

For some reason when I first entered blog for today it didn't submit properly for some reason. Paul and Kerry both document the run quite nicely on their blogs and I don't feel like repeating everything I did 1st time around so suffice to say had a good run up Provo canyon up to Trefol and back down. Enjoyed the run, feeling good to have 3 20-milers under my belt prior to Boston and looking forward to marathon.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.6015.008.000.4045.00
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