Every Run is a Great Run!

Anything for Auni 5K

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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: 18.00 Month: 69.50 Year: 1247.65
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 708.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 341.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.401.004.801.3029.50
Saucony Fastwitch #1 Miles: 14.00Asics DSTrainer20 #2 Miles: 9.50Asics DSTrainer20 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.800.306.00

Headed to the track to run 9 x 200 repeats. Nice to not have any wind and temps not too bad just under 50. Based on my similar workout 2 weeks ago I figure around 45s (6 min pace) is good for me. Felt pretty good, better than last time I did this.

Splits were 44, 45, 44, 44, 43, 44, 43, 43, 42. 

Saucony Fastwitch #1 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics DSTrainer20 #2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.002.000.006.00

Progression run for 4 miles then 2 mile cooldown. Felt pretty good. Splits: 8:52, 8:09, 7:27, 7:13

Asics DSTrainer20 #1 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics DSTrainer20 #2 Miles: 4.50
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Race: Anything for Auni 5K (3 Miles) 00:21:20, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.001.008.00

Ran my first 5K since I don't remember when. This was my 'tester' 5K just to see where I'm at then I plan on doing the 'real' 5K in June. I had forgotten how not-fun 5Ks are the last mile or so, ouch!

Kind of a hard route for racing on the SF river trail, first 1/2 was very slightly downhill with a bit of tailwind then turn around and come back the same way with some good headwind the last quarter mile. Also didn't start until 9:15 so it was a bit warm. Felt pretty good the 1st half but died the last mile. Need to remember how to race and gut out the pain a little better without wimping out. 

I think the course was a bit short, maybe barely 3 miles. So probably true 5K distance I would have been just under 22.

Saucony Fastwitch #1 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.401.004.801.3029.50
Saucony Fastwitch #1 Miles: 14.00Asics DSTrainer20 #2 Miles: 9.50Asics DSTrainer20 #1 Miles: 6.00
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