Every Run is a Great Run!

Week starting Dec 25, 2011

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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
33.900.0010.200.0044.10
Asics DSTrainer #2 Miles: 8.00Asics DSTrainer #3 Miles: 36.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:45/145

Asics DSTrainer #2 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles with Kimi on a glorious sunny desert morning in St George. Did a little exploring in areas we haven't run before. Gotta love the mornings down here when the sun first hits the red rock.

Asics DSTrainer #3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.004.000.009.10

Drove with Kim down to the Dixie Center then ran on the trails that are part of the Painter's 1/2 course.  Wanted to get in a tempo run ideally 6 miles at around 6:50 pace but with the cold weather and my head cold I just didn't have it going today. Couldn't seem to get my legs to want to move at all even though my HR wasn't very high.  Probably should have done a longer warmup before starting in on the tempo.  Ended up stopping the tempo run at 4 miles.

Gotta say that even though the mornings are cold, the afternoons are glorious down here in St George with temps in the high 50's, might even hit 60 today. Great for hiking! Been having a blast with Kim and the kids!

7:47/160

Asics DSTrainer #3 Miles: 9.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Still in St George with Kim. The kids went home yesterday so we're enjoying some time just the 2 of us and also getting some work done at the condos. We waited until just before lunch to get out today so we could get a little more warmth with our sun! Had a great low-key run that Kim described nicely on her blog for today.

Asics DSTrainer #3 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.006.200.0014.50

Since it's supposed to be a rest/reduced week for me this week and since I've been fighting a head cold, decided to take an extra rest day yesterday and focus on a good long run today. Slept in a bit in hopes of having better luck with the planned tempo run 10K in the middle of the long run. I always seem to do a lot better with the faster stuff later in the day. I think I made the right call as the run went pretty well, although headwind from the NW caused me some grief.

Warmed up for 5 miles, did some strides then started the 10K tempo. Started at the mile 1 marker for the Speedy Spaniard (which just happens to be at the top of a hill) and went from there.  Followed the SS course for a couple of miles then ran 1/2 mile up river bottoms before turning around and running down river bottoms road, then over to South road, then finishing up just west of the ballparks.

The headwind was especially tough the last 2 miles and I had a hard time holding the pace. Wanted to average 6:52 pace which translates to a 1:30 half marathon but with the dang headwind I just missed it and ran 6:53.  But still happy with the run and felt alot better than Wednesday when I had a lousy tempo run that I had to end early.

Tempo overall pace/HR: 6:53/179

Asics DSTrainer #3 Miles: 14.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.900.0010.200.0044.10
Asics DSTrainer #2 Miles: 8.00Asics DSTrainer #3 Miles: 36.10
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