Every Run is a Great Run!

Week starting Sep 12, 2010

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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:

2022 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: 19.75 Month: 109.75 Year: 1065.25
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 667.95
Asics Gel-Nimbus23 #2 Lifetime Miles: 356.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.251.000.000.0051.25
Asics Gel 1150 (retired) Miles: 5.25Asics Gel 1150 Miles: 21.00Asics Gel 2150 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Ran 6 with Kim around the river bottoms on a cool but pleasant morning. Did 5 strides along the way.

9:19/147

Late AM: Didn't feel like doing XT in the boring gym, it looked much more appealing to run in the sun so I did! A bit warm but still nice. Just tried to run what felt natural and ended up in the 8-8:30 range.

I'm at the point in the PF rupture injury rehabilitation where I think I can move to the next step in the feet strengthening process which is to do just a bit of barefoot running on grass. Ran just over a minute today and felt great. Assuming it doesn't make things worse I'll gradually work up to 2 miles barefoot on grass, once or twice a week until it gets too cold.

8:12/169

Not sure what is up with my high HR today. Guess the heat played a role on the 2nd run but the 147 ave HR this morning is odd. I'll have to keep my eye on that and make sure I'm not overtraining,  but outside of the high HR I feel just dandy.

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles solo this morning as Kim ran later after taking our Japanese good friend Aoi to the airport. Aoi has been staying with us just over a week during school break (she is going to BYU-Hawaii) and it was great to have her with us.  A great kid with a bright future in store.

Later went to the gym for 40 min of various XT fun.

8:26/158

Asics Gel 2150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Time for our weekly streets-of-SF hills run. In the spirit of easing into taper mode we only went 9 instead of 10. Next week we'll maybe do 7 or 8.  Not a bad morning for a Sept run, a little chilly to start and of course the SF wind but no complaints. Kim was really charging up the hills today, Veyo will be nothing but a little blip for her this year I'm thinkin. 

9:30/145

HR still seems a little on the high side. Go figure.


Asics Gel 1150 Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.251.000.000.004.25

Ran 3 this morning solo as it's a rest day for Kim. A bit cooler and very windy! Wanted to get the wind over with so I ran straight into it 1.5 miles then enjoyed the tail wind back. Sped up enough the last mile to count as MP. Nice to see my HR being a little more normal today.

8:08/156

Later went to the gym for 30 min various XT, then 1 mile easy run ending with 2 minutes of barefoot grass running. Felt great, had happy feet/legs when I was done. Hopefully I'll be smart and not overdo it.

Today my oldest daughter turns 13. We've survived 3 teenage boys but this is our first go with a girl. Should be fun (or should I be saying "heaven help us" about now?).

Really looking forward to this weekend where Kim and I will celebrate (heaven help me say the correct number)  24 years together. Heading to Fish Lake for the first time since my family sold our cabin a few years ago. Until then we used to go every year but it's been a while.

We'll see how running 14-18 miles at 9000 ft feels!

Asics Gel 1150 (retired) Miles: 1.25Asics Gel 2150 Miles: 3.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Was rudely awoken by the alarm clock. I almost always wake up before the alarm and it made me mad so in protest we went back to bed and waited until the kids were off to school then did a very nice 6 mile run in the morning sunshine. Conditions were almost perfect, if the SF wind wouldn't have been doing its thing it would have been entirely perfect.

Our daughter Tia had forgotten some books for school so we first ran .75 to the school carrying her books. I'm sure we looked pretty snazzy. Along the way I made the observation to Kim that "Reading is Run-damental!". I'm sure she was impressed with my cleverness and wit.

Now off to Fish Lake for some R & R. Not sure if the 14-18 mile planned run at 9000 ft. qualifies for R & R or not. Guess it depends on what the R's stand for.

9:04/142

Asics Gel 1150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Kim and I had a great time spending the weekend at Fish Lake. The weather was absolutely fabulous for this time of year and there was hardly anyone else there so it felt like we had the place all to ourselves. I'll see if I can post some pics later.

The run was also great, ran about 10 miles on trails and the rest on the road. As expected, for a given effort at 9000 feet the pace was about a minute slower than usual so we just slowed down and enjoyed the scenery. You could really feel the altitude going uphill, major sucking wind, so we avoided the nasty steep hills.

The bad part about trails is that if you lose your concentration even for a moment you can end up doing a face plant. Unfortunately Kim did a pretty good face plant just before mile 2. But fortunately she was OK and aside from scraped up hands and sore shoulder she seems to have come out fine.  I did my own dork-face-plant later on but the thing is I wasn't even running at the time, just walking. I didn't hurt anything but my pride.

9:58/148

Asics Gel 2150 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.251.000.000.0051.25
Asics Gel 1150 (retired) Miles: 5.25Asics Gel 1150 Miles: 21.00Asics Gel 2150 Miles: 25.00
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