Every Run is a Great Run!

Week starting Jul 07, 2013

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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:

2024 plans: 

  • Work on core strength
  • 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 38 years. We have 5 great kids and 5 great grandkids.
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Miles:This week: 0.00 Month: 0.00 Year: 1058.20
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #4 Lifetime Miles: 829.45
Asics Gel-Nimbus23 #5 Lifetime Miles: 483.25
Altra Escalante #1 Lifetime Miles: 194.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.004.005.000.0050.00
Asics DSTrainer18 #1 Miles: 21.00Asics DSTrainer17 #5 Miles: 21.00Asics DSTrainer17 #4 Miles: 8.00
Mon, Jul 08, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8-miler in the early morning. Later went to the gym for 30 min XT + core.

8:27 

Asics DSTrainer18 #1 Miles: 8.00
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Tue, Jul 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Did a hill workout similar to what we did a couple of weeks ago. These workouts are always tough but it did seem a bit easier to me than last time. Did 8 repeats like last time but did them a bit faster.

8:05 

Asics DSTrainer17 #5 Miles: 8.00
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Wed, Jul 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight in the morning on a breezy smoky day. Later went to the gym for 30 min XT + core.

8:19

Asics DSTrainer18 #1 Miles: 8.00
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Thu, Jul 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another 8-mile morning. Felt a bit sluggish today for some reason maybe cuz it was warmer than the last few days and a bit muggy.

8:27 

Asics DSTrainer17 #4 Miles: 8.00
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Fri, Jul 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got in 5 in the morning just before the rain started to pour, looks like Kim wasn't so lucky. Also went to the gym for 30 min XT.

Asics DSTrainer18 #1 Miles: 5.00
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Sat, Jul 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.005.000.0013.00

Did some faster miles today. After 4 mile warmup did 6 mile tempo run with 3 mile cool-down. Cheated a little bit and ran net downhill but mostly flat the last 3 or 4 miles. Warmer and more humid than I would have preferred and I think I got a bit dehydrated. The 3 mile cool-down was a death march. I was hoping this run was going to be easier than it ended up being.

Tempo mile splits: 7:09, 7:12, 7:16, 7:13, 7:12, 7:05. Ave 7:11 

Asics DSTrainer17 #5 Miles: 13.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.004.005.000.0050.00
Asics DSTrainer18 #1 Miles: 21.00Asics DSTrainer17 #5 Miles: 21.00Asics DSTrainer17 #4 Miles: 8.00
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