Every Run is a Great Run!

Week starting Oct 17, 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:

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
49.835.000.500.0055.33
Brooks Launch Miles: 4.00Asics Gel 1150 Miles: 24.33Barefoot On Grass Miles: 4.00Asics Gel 2150 Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.830.000.500.0010.33

AM: Ran with Kim around the streets of SF. Very dark with the clouds and no moon, but pleasant temps (50's) and a little humid. We had a run in with a big dog that got the old HR spiked. Did a 1/2 dozen strides along the way and finished the last 1/2 mile faster just under 7 min pace.

8:56/146

Late AM: 2 miles on the roads (7:47/157) and 2 miles BF on the grass (8:26/163)

Brooks Launch Miles: 2.00Asics Gel 1150 Miles: 6.33Barefoot On Grass Miles: 2.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 6 miles with Kim. Very very dark down in the river bottoms with no moon! But our reward was seeing a bunch of shooting stars. Temps are still quite pleasant for this time of year.

9:22

Late AM: 20 minutes various XT and 2 miles running outside.

8:10/148

Asics Gel 2150 Miles: 6.00Asics Gel 1150 Miles: 2.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Since I'm working just a 1/2 day at home today I decided to sleep in a bit and do the hill workout in the late morning hours. Quite the beautiful day today, about as perfect as could be for running up and down some hills.  It was a tiring workout but I was pleased I felt a lot better than last week. I'm never sure how to log these hill miles, they certainly aren't easy even though the ave pace is in the easy range.  I think today I'll just count a couple miles as MP.

8:07/165 max HR 185

RHR 49

 

 

Asics Gel 1150 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 6 miles solo as today is a rest day for Kim. I've been surprised both last week and this week how good I've felt the day following the hard hill workout. Not sure what's up with that but I won't complain.

8:20/155

Late AM: Legs still feeling real good later in the morning so I decided to bag the planned XT workout and add 2 more run miles outside. Just seemed like a waste to stay in the gym with such a nice day out the window. After the 2 miles on the roads (7:56) ran 2 more BF on the grass (8:22).  Sure feels good to feel good.

Brooks Launch Miles: 2.00Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 2.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM: Nice and easy 6 miler with Kim on an overcast but fairly warm morning. Probably our last early morning 50+ degree run of the year, at least in SF. Don't know if I'm quite ready for the weather forecasted for the next week.

9:17/137

Late AM: 30 min various boring XT.

Asics Gel 1150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Ran down in St. George as I ended up coming down solo for a quick trip to go to the condo homeowners association mtg. and also replenish some supplies. Rains thru the night kept me up a bit and I decided to run after the meeting around noon.

I was hoping it would be cloudy and cool at that time but it ended up being a bit warm & muggy & sunny. I was pretty pooped by the time I got done. But felt good at times and with the lower elevation I can tell it's easier to hit the 7-ish paces with less effort. At least that was true until the heat caught up to me and cancelled out the altitude bonus.

I was surprised with a couple miles to go to hear somebody calling my name. Turned out to be Steve Hooper who was at the park with his family. Had a nice talk which came at a good time as I was pretty tuckered out at that point and not looking forward to the last uphill mile to the condo.

Happy to now be home after going thru some pretty nasty thunderstorms on the way home.

7:47/164

Asics Gel 2150 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.835.000.500.0055.33
Brooks Launch Miles: 4.00Asics Gel 1150 Miles: 24.33Barefoot On Grass Miles: 4.00Asics Gel 2150 Miles: 23.00
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