Every Run is a Great Run!

Week starting May 15, 2011

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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: 10.00 Month: 96.00 Year: 629.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 723.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 344.25
Altra Escalante #1 Lifetime Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.254.003.000.0052.25
Asics Gel 2150 #2 Miles: 10.00Brooks Launch Miles: 11.00Asics DSTrainer Miles: 26.00Asics Gel 2150 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Ran about 2 with Kim then did some hills. Not quite as much pep today compared to the last 2 mondays, maybe still some lingering effects of the Saturday long run.

8:31/162

Asics Gel 2150 #2 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Recovery run on another overcast but peaceful morning.  Ran about 5 with Kim then 2 more solo. Later went to the gym for 30 min XT + core.

8:58/142

Brooks Launch Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Another lovely blustery overcast morning.  Today was an experiment day for me. Time to attempt my first official tempo run in a very very long time.  Wanted to ease into things so only plan I had was to run anywhere from 1 to 3 miles at any pace that started with a 6.  

Warmed up a bit with Kim then she went to do some WannaRunna5k business and I finished my long warmup of about 4 miles with some strides. I have to confess I tilted things in my favor a bit for this tempo run by working it so I had the winds at my back and a ever so slight downhill course.  

Started out probably a bit fast the 1st mile so decided to just go with it and get to 2 miles. Overall I'm pleased with the run.  Averaged 6:31 pace overall which I figure is probably good for 6:40-6:50 on a true flat no-tail wind course. So I'm thinking my 5K pace right now may be around 6:40 and I'm pretty sure I can drop that 20s or so the next few months with some good training.

Overall for 2 mile tempo: Ave pace/HR 6:31/181 max HR 194

Mile 1 - 6:35 / 176

Mile 2 - 6:27 / 188

Asics DSTrainer Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Well today was Y-A-R-R!! (Yet Another Rain Run). One of the wettest mornings so far.  Kim was diligent today in keeping to her plan to do her long run (14 miles) since she has her WannaRunna5K doings on Saturday. She got a bunch in while I was still sleeping then I joined her for the middle of her run. Pretty much soaked from head to toe. But legs feel surprisingly good after the tempo experiment yesterday.

Later to the gym for 30 min XT + core.


Asics Gel 2150 Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

YARR. 8:31/154

Brooks Launch Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.001.000.0016.00

Well we finally got our reward for all the rainy runs the last week and all spring.  Today was an absolutely gorgeous near-perfect running May morning.  Clear skies, mild winds and amazing scenery with all the green and snow-capped mountains.  

Today was Kim's WannaRunna5K finale as her little band of formerly non-runners toed the starting line and finished their first official 5K. I helped Kim set up a bit then did my long run while she shepherded  her ladies.  Sounds like they did super and kudos to Kim and all of them for gettin' er done. 

Ran with the SF group but mostly Hal.  We got ambitious and ran up Harry's for the 1st time this year. Then Hal kicked my fanny on the way back to Osbournes.  I'm not quite where I'd like to be with the cardio but I'm getting better each week and enjoying the journey and not dealing with any injuries.

8:13/163 

Asics DSTrainer Miles: 16.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.254.003.000.0052.25
Asics Gel 2150 #2 Miles: 10.00Brooks Launch Miles: 11.00Asics DSTrainer Miles: 26.00Asics Gel 2150 Miles: 5.25
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