Every Run is a Great Run!

Week starting Nov 14, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTom's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010201120122013201420152016201720182019202020212022
15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 11.50 Month: 45.50 Year: 869.25
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #1 Lifetime Miles: 560.95
Asics Gel-Nimbus23 #2 Lifetime Miles: 267.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.000.000.000.0061.00
Brooks Launch Miles: 6.00Asics Gel 2150 Miles: 22.00Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 27.00Barefoot On Grass Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 5 with Kim then 1 solo. Wet morning with a light rain but not too cold. For some reason with cold and wet weather I can't seem to get the calves loosened up and they want to cramp all day. Been trying to stretch them out a lot and seems to help a little. SGM 2008 with the nasty monsoon conditions totally thrashed my calves, worst pain ever and sore for days. Not sure what the deal is. Ave HR was also a bit on the high side.

9:04/140

Late AM: Ran 4 on the roads in a little better weather than this morning. Actually got a little bit of everything: rain, wind, then finishing in the sun. Calves a bit happier for this run. Ave HR more reasonable as well.

8:19/146

Today I'm thankful that not everyday is a Monday!

 

Brooks Launch Miles: 4.00Asics Gel 2150 Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 5 with Kim then 1 mile solo. Paced Kim on a 3 mile tempo run. Goal pace was in the 8-8:30 range. Kim did great and averaged just over 8 min pace with the last 2 miles in the 7's. I'm pretty sure she'll be seeing a bunch of PRs in 2011 starting with Painters 5K.  Pretty warm this morning, in the 40's, still humid but not as much as yesterday and no rain. Calves felt just fine, I didn't wear the compression socks so maybe I do better without them.

8:32

Late AM: Did 4 more miles on the roads near work. Must have phased off or been sleep running on this one as I can't hardly remember any of the run. But the watch confirms that I did indeed run 4 miles. My timing was great I got some sun, very little wind, and no rain. After I got showered and heading to my office it was raining and windy.

8:24/143

Today I'm thankful I have great in-laws and aunts. And Happy Birthday to Kim's Mom and my 2nd Mom Sharron! Also Happy Birthday to my Aunt Betty who has been known as our family's "Grandma" Aunt Betty for many years since my Mom passed away over 17 years ago and Grandma Aunt Betty has stepped in to help fill that role for our kids.

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Working at home today so I did my hill workout in the late morning after the sun came out. Unfortunately there was still a pretty stiff wind from the canyon that wasn't so nice. I warmed up just over a mile with Kim then did the standard hill routine.

Of course the direction of the wind was such that I had the headwind on the uphills which made things doubly delightful. Fortunately the winds calmed down after 30 min or so and it wasn't so bad. I've been holding back on pace/effort a little this week just to give some of the ache-and-pain areas a break so they can heal up quicker and absorb the higher mileage. I'll cut the mileage down next week as well.

8:13/155/176

Today I'm thankful for hi-speed internet and VPNs that allows me to work at home.

Asics Gel 2150 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: 6 miles solo as today is a rest day for Kim. The canyon wind was back in full force after being awol the last few days. Thankfully our river bottoms route allows us to avoid the full brunt for the most part. Turned out to be a nice enjoyable run.

8:15/153

Late AM: Beautiful sunny November day. Probably high 40's, warm enough for short sleeves and near perfect for running in my book. Ran 2 on the roads then 2 more BFOG.

8:05

Today I'm thankful for my missionary son Tyler serving in Denmark who reaches the 1 year mark today. Can't believe how quickly time goes by. The music room has been pretty quiet while he's been gone, I miss hearing his guitar practicing. In honor of his hump day here is a video of Tyler doing some wild & crazy air-tap guitar work with a song he wrote. After we watched the movie "August Rush" Tyler started tinkering with this style and actually got pretty good.

 

Brooks Launch Miles: 2.00Asics Gel 1150 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: Ran 6 with Kim. Temps were on the warmer side for Nov but the wind was ruthless, even down in the bottoms. Alot of weird stuff going on too, see Kim's blog for details.

Yesterday on fb Walter told me I should run my age in miles for my birthday. I'm afraid I didn't attempt that one but I notice I am at 46 miles for the week. But then the week is not over yet is it.

9:03/141

Late AM: 30 min XT at work, not too exciting. Seems the less I do XT the less I even want to do any XT. But my legs seem to be happier if I give them a little break from pounding every now and then.

Today I'm thankful for our oldest son Camron. He's really learned lately how to buckle down and work hard in school and other areas of his life. Quite a contrast to his 1st term of college when he nearly flunked out. Last night he won 2nd place in a business plan contest sponsored by the college business dept and won him some cash. Nice job Cam.

 

Asics Gel 2150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran a bunch with Kim and other various SF runners then finished with 3 solo. Still warm around 45 degrees but very windy again. Most likely we won't see AM temps this warm until sometime next spring.

Kept it nice and easy today as this week is another high mileage over 60 mile week and I need to let my body/legs catch up to all the 50-60 mile weeks the last month and a half. Next week I'll take a probably overdue recover week and keep the miles in the 40's.

8:42/150

Today I'm very thankful for my health. I was talking to Kim the other day trying to remember the last time I was sick and I really couldn't remember anything since the week before UVM back in 2009. Nice! Hope I didn't just jinx my non-sick streak by mentioning that.

 

Asics Gel 1150 Miles: 15.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.000.000.000.0061.00
Brooks Launch Miles: 6.00Asics Gel 2150 Miles: 22.00Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 27.00Barefoot On Grass Miles: 2.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):