Every Run is a Great Run!

Week starting Nov 09, 2008

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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 35 years. We have 5 great kids.

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to Ukraine's Armed Forces
Miles:This week: 21.75 Month: 55.75 Year: 879.50
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 571.20
Asics Gel-Nimbus23 #2 Lifetime Miles: 267.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.802.006.200.0037.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Core workout. No aerobic/cross-training at all today. Plan on taking it very easy this week to see if that helps speed up the healing process.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

10 minutes bike, 20 minutes stairs, 25 minutes elliptical. Nice and easy.

Ave/Max HR: 137/152

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.006.200.0010.00

Warmup: 10 minutes bike, 10 min stairs, 10 min elliptical.

Then did elliptical 10K tempo workout. 6.2 miles in 38:48 (around 6:15 pace) according to elliptical, but more likely 6:40-6:50 equivalent pace running workout.

10 minutes cooldown on elliptical.

10K Ave/Max HR: 175/198.

Overall Ave HR: 160.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Pretty much the same as Tuesday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

Various mix of bike, stairclimber, elliptical. Did some at the PT's office in the morning and the rest at work just before lunch time. Pushed the last 15 minutes or so.

Ave/Max HR: 148/187

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.802.006.200.0037.00
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