Every Run is a Great Run!

Week starting Apr 29, 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
42.800.0012.000.2055.00
Asics DSTrainer #4 Miles: 18.00Asics DSTrainer #3 Miles: 6.00Asics DSTrainer17 #1 Miles: 22.50Asics DSRacer Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.500.0012.00

Went out around 9am since the weather was near perfect.  Some wind from the canyon but not too bad.  Did a long warmup 5 miles up the river trail, past the golf course to just below Jack Rabbit. 

Plan was for 3 x 10 min @ HMP-to-10KP with 2 min jog rests. Ends up being right around 1.5 miles per tempo section.  I was pleased I felt pretty good today, much better than last week when I did 3 x 1 mile repeats at about the same pace with 3 min rests.

Split ave pace/HR:  6:47/162, 6:43/180, 6:39/184.

Overall: 7:43/160 (max HR 189) 

Asics DSTrainer #4 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy at work including 10 x 10s hill sprints.  No watch.

Asics DSTrainer #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.500.007.00

Not a good run today.  Got bogged down with work issues and didn't get out the door until around noon when it was getting a bit warm.  

Plan was for 5 x 1K @ 5K pace with 90s rests, but I just wasn't into it all.  Finally bagged the workout half way thru the 3rd repeat and death marched it back home the long way to get in 7 miles.  Guess I need to get more used to the heat or get out the door earlier when it's cool.

8:11/158 

Asics DSTrainer17 #1 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 3.5 in the early morning near home then later in the morning ran 8.5 watch-free at work.  

Asics DSRacer Miles: 8.50Asics DSTrainer17 #1 Miles: 3.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer #4 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.006.000.2012.00

Since I was doing a 10K time trial and I knew the weather was going to be cool today I decided to sleep in a bit and didn't get out to run until around 8:30.

Temps were dandy for a good tempo run around mid-40's.  Only downside was wind from the NW which ended up being a head wind for most of my faster miles.

Plan was for 10K at HMP effort based on heart rate.  For me that means HR needs to stay mostly in the 175-185 range and I was hoping that would mean something under 7 min miles. The course I ran on was slightly downhill but with the head wind it probably made this close to a flat run.

Noticed the first couple miles I was having a hard time not going too fast, this is good and usually means I'll be able to finish strong.  Felt pretty good for 5 miles but the head wind got a lot worse on mile 6 and I struggled to keep the pace as my HR got into the redline zone (190 for me).  Gutted it out and finished last .2 strong and feel positive about the run.

Overall: 10K - 42:37, pace 6:53, ave/max HR 180/190

Splits/ave pace/HR: 6:53/166, 6:56/175, 6:55/180, 6:53/185, 6:49/186, 6:52/189, 1:20 (6:41 pace)/190 

Asics DSTrainer17 #1 Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.800.0012.000.2055.00
Asics DSTrainer #4 Miles: 18.00Asics DSTrainer #3 Miles: 6.00Asics DSTrainer17 #1 Miles: 22.50Asics DSRacer Miles: 8.50
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