Every Run is a Great Run!

St George 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: 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
13.2529.450.000.0042.70
Asics DSTrainer #2 Miles: 5.00Asics DSTrainer #3 Miles: 33.70Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice little taper run in the sun around 10:30.  Feeling pretty good, although the gut is still a little fishy.

8:04/154

Asics DSTrainer #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Another late AM run in the sun.  This time did 3 middle miles at MP all in the 7:15-7:25 pace range.  Stomach seems to be a little happier today, I think I'll be fine by Saturday.

7:44/164

Asics DSTrainer #3 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Beautiful morning for an easy 4-miler.

8:14/150

Brooks Launch Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.250.000.002.50

One last run and final tune up to wake up the legs.  Ran a 1/2 mile or so with Jeff S who was finishing up then the rest solo.  Felt sluggish at first but finally loosened up toward the end.  Did a little bit at MP that actually felt better than the slower stuff.

Had a nice chat with Jeff afterward. Nice to have the Shadley family staying right next door. Hopefully some of Jeff's marathon wisdom and speed will seep thru the walls and give Kim and I a little extra race "magic".  Also looking forward to Terry Bean and family arriving tonight to stay with us.

Looks like it going to be a little warmer than my idea of ideal, but pretty typical weather for this time of year in SG.  Excited to see what adventures await tomorrow.  And hope Kim can recover enough from her cold to have a good experience.  Good luck tomorrow everyone!

Asics DSTrainer #3 Miles: 2.50
Comments(5)
Race: St George Marathon (26.2 Miles) 03:17:28, Place overall: 360, Place in age division: 47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Very warm day today.  When the car thermometer says it's already 76 degrees at 4:30am it's a bad sign.  Felt great for 21 miles and was on pace for 3:09ish then things went really bad really fast and I went from 6:45 for mile 21 to 8:20-8:50 pace the last 5 miles. 

Considering the warm temps and bit of head wind after mile 8 I feel OK about the race. I just don't seem to do well in heat. I did more daytime training this year than other years and I think it helped but not enough to get me past 21 miles in 1 piece.  Talked to about 30 people and maybe 28 of them had the same type experience crashing and burning sometime in the last 10 miles with just a couple lucky runners managing to have a great race.

Splits info below (goal pace and how many seconds -/+ ahead/behind of goal time)

1 - 7:37 (7:30 +7) stuck in the pack but OK with this mile being slow

2 - 7:28 (7:30 +5) nice to have a bit of tail wind for these early miles

3 - 7:00 (7:00 +5) Starting to feel really good, have to force myself to stay on pace.

4 - 6:51 (7:00 -4)

5 - 7:16 (7:15 -3)

6 - 6:41 (6:45 -7)

7 - 6:50 (6:45 -2)

8 - 8:09 (8:15 -8) Veyo - our nice little tailwind has turned into a mildly annoying headwind that continues most the rest of the race - also starting to warm up

9 - 7:54 (8:00 -14) Still feeling really good through this stretch

10 - 7:55 (7:45 -4) Getting bored with Dammaron Valley, lose my focus a little bit as I'm looking forward to some downhill

11 - 8:04 (8:00 -0)

12 - 7:30 (7:15 +15) Not too worried about the slower pace as I know I'll make up some time on the downhill miles soon to come

13 - 7:06 (7:15 +6)

14 - 7:14 (7:15 +5)

15 - 6:42 (7:00 -13) Downhill fun begins! I love this section of the course

16 - 6:34 (6:45 -24)

17 - 6:53 (7:00 -31)

18 - 7:00 (7:00 -31)

19 - 7:39 (7:30 -22) Since I've banked some time on the downhill I reward myself by slowing down a bit up the hill

20 - 7:20 (7:00 -2) First signs of trouble but still on pace

21 - 6:45 (6:45 -2) Shortly after I finish this mile I majorly crash and burn. I was quite surprised how suddenly and how completely I died just after this mile.

22 - 8:35 (7:00 race has gone to pot now and I'm +a zillion seconds off pace, don't care anymore just figure I'll make sure to qualify for Boston - 3:25.  With hindsight I should have maybe had a more ambitious goal to get me through these last 5 miles like sub 3:15 or something.  When all you have to average is 11 min miles to get the BQ it's not much of a motivator. I do alot of run/walk the rest of the race

23 - 8:28 (6:45)

24 - 8:41 (7:00)

25 - 8:53 (7:00)

26 - 8:30 (7:00)

.2 - 1:54 (1:30)

My quads are pretty hammered but other than that I don't feel too bad.  Looking forward to a rest week or 2 or month then maybe start training for Painters.




Asics DSTrainer #3 Miles: 26.20
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.2529.450.000.0042.70
Asics DSTrainer #2 Miles: 5.00Asics DSTrainer #3 Miles: 33.70Brooks Launch Miles: 4.00
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