Every Run is a Great Run!

Ogden Half Marathon

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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: 94.00 Year: 743.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 748.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 382.25
Altra Escalante #1 Lifetime Miles: 62.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.0016.100.0037.10
Asics DSTrainer #4 Miles: 25.50Asics DSTrainer17 #1 Miles: 7.60Asics DSRacer Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten easy miles on a beautiful May morning. Ran mostly with Kim with a little bit on my own at the end.  Did 6 x 10s hill sprints in the middle.  Looking forward to taper this week then Ogden HM on Saturday.

9:00/140 

Asics DSTrainer #4 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.003.000.007.60

Got out the door just after 7am. The canyon winds were way crazy but luckily towards the south end of the tree-lined road and on the river trail it wasn't too bad so I did most my faster stuff in that area.

Final tune-up run prior to the Saturday race. After 3 mile warmup & strides I did 3 x 1 mile @ 10K pace with 3 min jog rests. Not supposed to be a particularly hard workout, just some miles to help stay sharp and focused and help the legs remember pace and not think they can slack just because it's taper time.

Enjoyed the run today and especially the faster miles.  6:42, 6:39, 6:36.  I felt good, I felt great, I felt wonderful.  Now just try to keep the taper madness at bay.

7:46/156 

Asics DSTrainer17 #1 Miles: 7.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles at work with 4 strides towards the end.

Asics DSRacer Miles: 4.00
Add Comment
Race: Ogden Half Marathon (13.1 Miles) 01:30:25, Place overall: 62, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.0013.100.0015.50

Had some good & some bad in this race.  My main goal was sub 1:30 (didn't do it :( ) with backup goal to get a 45-49 AD personal PR (did it :) ).  

The weather/temps were near ideal, occasionally a bit of head wind but pretty close to perfect so I thought sub 1:30 should have been doable without killing myself.  But I'm finding that as I get older and with all my "itis-s" I've accumulated over the years with my tendencies to over-train it's just a lot harder to have those super-duper races.

In hindsight I should have been paying more attention to my actual splits and less to the Garmin as I think down the canyon the watch glitched a bit and measured about .1 long for the race.  

Mile 11 also really did me in, all that trail weaving around, up/down, under the road, etc. stuff really got to me mentally and got me off pace by 20-30 seconds.  But for some reason I was still thinking if I ran the last 2 miles under 7 min I was on track for sub 1:30. I was pretty bummed when I got to mile 13 and could tell there was no way to get the sub 1:30 even with 6:15-6:30 pace effort the last little bit.

Split info with actual pace from Garmin and goal pace in ( ):

Mile 1 - 7:01 (6:50 hill came earlier than expected) 

Mile 2 - 7:03 (7:20 less hill than expected)

Mile 3 - 7:01 (6:55 feeling like I ran first 2 miles a tad faster than planned so back off a bit)

Mile 4 - 7:02 (7:00 getting excited for some good downhill)

Mile 5 - 6:38 (6:40)

Mile 6 - 6:47 (6:40 no sure what happened here, thought I was on pace. Had a strange bout of momentary dizziness sometime around here, thought things could get real ugly but then it went away and I felt pretty good for a while)

Mile 7 - 6:52 (7:00 Garmin glitching thru these miles I think)

Mile 8 - 6:46 (6:40)

Mile 9 -  6:26 (6:25)

Mile 10 - 6:36 (6:35)

Mile 11 - 7:01 (6:40 - I really blew it here, starting to hurt and all the zig/zip/up/down action of running on trail vs. roads throws me way off mentally, I nearly decide to pack it  in and jog it in but was able to somewhat overcome the mental issues and pass a couple of runners)

Mile 12 - 6:56 (6:55 pleased I was able to get some mental focus back for this very painful mile)

Mile 13 - 6:59 (7:00)

Too little too late at the end, forgot to stop the watch so not sure on last little bit but I know the Garmin was giving me paces in the 6:15-6:30 range as I tried in vain to shave some seconds and get closer to 1:30.

All in all an OK race, I've had plenty better but also plenty worse. Now I hope I can recover enough the next 3 weeks to be ready for UVM 1/2 and give sub-1:30 another try.  

Anyone have an opinion whether UVM 1/2 is faster or slower than Ogden 1/2?  I'm thinking they're probably pretty close.

Good to see a few folks from the blog and impressed to see a number of very stellar performances.

Big congrats to Kim for finishing marathon #1 of 4 (Grand Slam) in one piece and in being smart and mostly treating it as a training run and not pushing the pace! 

Asics DSTrainer #4 Miles: 15.50
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.0016.100.0037.10
Asics DSTrainer #4 Miles: 25.50Asics DSTrainer17 #1 Miles: 7.60Asics DSRacer Miles: 4.00
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