Every Run is a Great Run!

Week starting Nov 21, 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
15% off for Fast Running Blog members at St. George Running Center!


Spanish Fork,UT,USA

Member Since:

Jan 15, 2007



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:???




Short-Term Running Goals:

2021 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



I've been married to the lovely Kimberly for 34 years. We have 5 great kids.


Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 11.00 Month: 115.92 Year: 1323.24
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #6 Lifetime Miles: 305.02
Asics Gel-Nimbus23 #1 Lifetime Miles: 45.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Brooks Launch Miles: 1.00Asics Gel 1150 Miles: 21.00Asics Gel 2150 Miles: 22.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Early AM: Ran 6 with Kim on main roads as side roads were pretty nasty with patches of black ice. Temps were still not too bad yet, around 32 degrees I would imagine. Guess come Wednesday then we get that bitter cold down into the lower teens. Luckily we didn't have any slips or steps in any puddles. I don't like it much at all when the roads are like this, so easy to slip and fall or pull a muscle. This is about the only conditions when the treadmill starts looking appealing.


Late AM: Reduced running miles week for me so I did mostly XT instead for 30 mins. I also ran 1 mile on the TM, don't think I've run on the 'mill for months and I wasn't loving it but for 1 mile and with the weather such as it is I was ok with it.

Lots of chatter at my workplace today since it was announced that we are being acquired. Should make things interesting for the next while.

Today I am thankful for my son #3 Jansen. Jansen is a unique kid, quite a bit different than our others, mostly in a good way but sometimes in a little bit nerve-wracking way. Full of  energy and passion with a wild & crazy streak. This video shows what I'm talking about, to get the full effect you need to start at about 1:45 into the clip.

Brooks Launch Miles: 1.00Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Early AM: Kim and I got lucky with the weather this morning and had pretty good conditions for Kim's planned speed workout at the track. Temps around 35 with some wind but not too bad. We did 7 800's around Kim's 5K pace with 400 jog rests in between. She did great, got a little faster on each one and ended up around 7:15 pace for the last one. Check our her blog for all the split info.

Now we await "The Blizzard" followed by single digit AM temps. BBBUUUUURRRRR!!!!


Late AM: Did a half-hearted XT workout and some core work.

The movie at the gym was one I has seen before but can't remember the name. About a guy whose daughter gets kidnapped in Paris and he has to go over and pound all the bad guys until he finds her. Made me thankful today for my 2 beautiful ray-of-sunshine daughters. After 3 boys straight we didn't know if we'd ever get a daughter, but then we were blessed with 2 wonderful girls who brighten my world each and every day.

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

Well I guess "The Great Blizzard" was maybe a bit over-hyped? Didn't seem like that big a deal and we've had far worse snowy/windy storms in Spanish Fork most every winter we've lived here. But I guess it got everyone in winter-prep mode and kept alot of cars off the roads and made things a bit safer.

It also hasn't been as cold as predicted, at least not today. We'll see what tomorrow brings - at the moment the forecast is for -2 for our SF runner group annual Thanksgiving morning run. FUN!!

Kim and I went out around 11am wearing what we thought would be the appropriate attire for teen temps. But a few steps outside and we both looked at each other and realized we we're way overdressed. I always forget that 19 degrees with SUN and NO WIND feels more like 30 degrees equivalent in the early AM dark. So we dumped a layer and went on our way.

Ran with Kim for just over a mile then we split up and I did my weekly hill run, albeit shortened a mile since this week is a reduced miles week for me. I felt pretty good, although the colder temps and extra clothes pushed my HR up higher than usual for a given pace. I pushed just enough to barely beat the 8-minute man.

Ran with Carl Hanson's boy for a little while and was quickly reminded of the difference between teenage runners and old guys like me. It's the TIGGER factor! I swear young HANSON has springs in his feet/legs he seemed to bound like a kangaroo with each step and gain an extra couple feet with each stride with no effort involved! I was trying my best to run with a nice smooth old-man-shuffle stride but I'm afraid I've lost the "bounce" factor. Oh well at least us old guys have the "Wisdom" thing going for us, right?

7:59/164 max 187

Today I'm so very thankful for the pretty Manti girl named Kimi. On top of being such a hot babe she is also such a compassionate, caring person who really has a gift of knowing how to brighten a persons day. She is especially good at relating well to the elderly and those who are down-and-out and in bringing light to those who wander in the dark. A true Christ-like example in that regard. She's good at all stuff I'm lousy at and has loved and supported me through some really good times as well as a few dark moments. Thanks Kim I love you!

Asics Gel 1150 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had a great Thanksgiving day today. Probably my favorite holiday. Started the day out right by going out at 7am in the single digit temps with some canyon breeze mixed in for a nice and easy 6-mile run at TDCP (Too Dang Cold Pace) with Kim and the SF running group. Thankfully our previous investments in good winter running gear paid off and we didn't freeze to death. In fact it wasn't so bad really except for the cheeks when the wind was in our face. Afterward we had our traditional runner get together with hot cocoa, donuts/bagels and gift exchange. I won a really awesome Charlie Brown Christmas tree.

Thanksgiving at our house this year but not too many guests around 15 or so. Everything went well, I ate a ton of food, had funning playing games with kids and extended family and just enjoying all the truly good things in life. So thankful for the many blessings I enjoy, for a loving Heavenly Father, for the gospel of Jesus Christ and his sacrifice and the 2nd (and 3rd and 4th...) chances it gives to us in this life. Happy Thanksgiving everyone!!

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

Ran 6 mostly with Kim after the sun came up. A bit warmer than yesterday but plenty cold and a bit of wind chill from the canyon breeze. Felt pretty sluggish with the cold and after the turkey feast yesterday. But good to get out and get er done.


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

Nice to have a little more pep today than the last couple of days. Guess after a couple single digit or low teens mornings then 20 degrees starts feeling pretty balmy. I was overdressed once again! But it's always tricky with the SF canyon wind chill factor knowing how to dress during winter.

Kim and I met up with the SF group at 6am and started out with the group. Than after coming down heartbreak Kim and I and Tyler S started on a tempo run for Kim for about 6 miles. Kim did really well and was cranking out the 7:45-8:15 paced miles with relative ease or so it seemed to me. Just after Osbournes I parted ways with Kim as she was shooting for 8 miles then Tyler and I ran up/down the new trail. We saw a whole bunch of deer including at least 1 buck, maybe 12-15 total or so. Guess the cold temps and snow have pushed the deer down, it was fun to see them they were surpisingly tame and didn't seem all to eager to move out of our way.

This was medium run for me, not quite in the MP range but on the fast end of my easy pace range. It was probably too easy for Tyler but Kim and I both appreciated having him there to keep the pacing moving along and distracting us from any discomfort with some good conversation. Enjoyable run. Now looking forward to a good football game and fun/partying with family!


Asics Gel 2150 Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Brooks Launch Miles: 1.00Asics Gel 1150 Miles: 21.00Asics Gel 2150 Miles: 22.10
Debt Reduction Calculator
Featured Announcements
Recent Comments: