Every Run is a Great Run!

Week starting Aug 28, 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: 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
34.7517.600.000.0052.35
Asics DSTrainer Miles: 9.60Asics DSTrainer #2 Miles: 26.25Asics Gel 1150 Miles: 9.60Brooks Launch Miles: 6.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Easy 9.6 miles in the early morning.  Felt pretty sluggish to start, not surprising considering all the wedding craziness and too much feastiness over the weekend. Got feeling better as the run progressed, just ignored the watch entirely and zoned out. 

Today our wedding guests from Japan are heading back home.  It's been a wild & crazy time the last couple of weeks but we have enjoyed immensely having our new daughter-in-law's family and friend with us. We will miss them but look forward to another visit to Japan at some time in the future. Dang I really love Japanese people.

8:25/147

Asics DSTrainer Miles: 9.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.154.500.000.009.65

Nice morning run, a bit breezy and starting to feel a hint of fall with temps starting to get a bit chillier.  At the top of River Bottoms Rd just above the golf course decided to do a few MP miles. Felt pretty good, all MP miles (4.5) were in the 7:05-7:15 range, HR stayed mostly in the 165-175 range.

7:50/160 

Had this Kid Remix song stuck in my head.  Although I didn't run "from Utah to Virginia" I did have some "sweat on my face!".  

Asics DSTrainer #2 Miles: 9.65
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Easy run on a quite breezy morning.  Ran a bit with Kim at the start then solo rest of the way. 

8:24/147 

Asics Gel 1150 Miles: 9.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Near perfect morning for a run.  Cool with temps in the low 60's with little wind.  Looks like fall is maybe ready to make itself known as we begin September.  Did a few strides during the last half of the run.

8:25/149 

Brooks Launch Miles: 6.90
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5013.100.000.0016.60

It worked better for Kim and I to get the long runs out of the way today instead of Saturday. Went up Provo Canyon and did a mostly downhill run starting at Trefoil and ending by Will's Pit Stop.  In honor of Mt Veyo and Damarron Valley we added some uphill (ala Provo River 1/2 marathon) by Bridal Veil.  

I wanted to do 10-15 at marathon pace and decided to get it out of the way first thing while I had all the good downhill the first 4 miles.  Kim is easing back into the long runs after recovering from injury so we ran mostly separately but I was able to hook up with her for a few miles after I got the MP out of the way.

These type runs always feel harder than you want them to and since we ran later in the day we also had heat to deal with although this is the coolest day we've had for quite some time.  I think temps were around 75 when we finished.  Just glad I only had to do 13.1 at MP today instead of 26.2.

Splits/HR info:  6:35/150 (oops too fast!), 6:46/166, 6:56/171, 6:47/174, 7:14/175 (drink stop), 7:16/181, 7:08/180, 7:51/182 (drink stop, uphill the next few miles), 7:58/184, 7:42/183, 7:01/183 (drink stop), 7:08/179, 7:08/184.

Overall: 7:12/176 (max HR 187)

Would have gone a little further but right as I hit 13.1 HM distance I ran into a few hundred school kids on the trail for a field trip so I figured it was a good time to stop since I pretty much had to.  I wasn't complaining.

Asics DSTrainer #2 Miles: 16.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.7517.600.000.0052.35
Asics DSTrainer Miles: 9.60Asics DSTrainer #2 Miles: 26.25Asics Gel 1150 Miles: 9.60Brooks Launch Miles: 6.90
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