Every Run is a Great Run!

Week starting Dec 30, 2012

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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:

2020 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 32 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 70.75 Year: 70.75
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Exalt #8 Lifetime Miles: 409.25
Asics Gel Exalt #9 Lifetime Miles: 155.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.000.003.500.5038.00
Asics DSTrainer17 #2 Miles: 11.50Asics DSTrainer17 #4 Miles: 11.00Asics DSRacer Miles: 7.50Asics DSTrainer17 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run out in a light snow on a cool morning. But no wind so that made it kind of peaceful. Roads were a bit sketchy so I had to put on the snow tires for about half the run. Kim is still sick but seems to be improving, hopefully she'll be back to normal in another day or 2.

Well I ended up just over 2300 miles for the year. Not too bad just around 70 miles shy of last year.  But best thing is making it 2 whole years with no major injuries. Hopefully I'll be smart enough to keep that up through 2013 and beyond.  

Asics DSTrainer17 #2 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

This morning in Manti when I woke up it was +1 degrees and foggy.  I thought I'd take my chances on running later in the afternoon in SF. Good decision, not balmy by any means around 15-20 degrees, but the sun was shining and zero wind so it felt pretty good. Looking forward to Kim getting over her nasty cough soon so she can join me on these kind of runs.

8:25 

Asics DSTrainer17 #4 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.500.507.50

So just like yesterday morning in Manti this morning in SF when I woke up it was 1 degree. So I decided to at least wait until we hit double digits which wasn't until after 11am when it got to 10. But since the sun was shining (albeit filtered) and no wind it didn't feel so bad.  

Ran down to the river bottoms and was able to do a bit of speed work with 8 x 400m with 400m jog rests in between.  Didn't pay much attention to pace just ran by feel with it so cold but was pleasantly surprised to see all the quarters in the 1:25 to 1:30 range (5:45-6:00 min pace).

Asics DSRacer Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out around 11am again for some easy miles. Temps about the same as the last couple days.

8:27/153 

Asics DSTrainer17 #4 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

The air was practically toxic today and thermometer said -3 this morning so ended up just doing a little bit at the gym. Some XT and 3.5 miles on the treadmill.

Asics DSTrainer17 #2 Miles: 3.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Temps below zero again this morning so waited until 11am to get out. Even then it was only 7 or 8 degrees but the air did seem a bit cleaner than yesterday.  Ran up to the jack-rabbit and was hoping to get a 5K tempo run down river bottoms road. 

Felt good the first mile when most of the downhill occurs and ran it in 6:28, even had momentary thoughts of trying for sub-20 for the 5K.  But then something weird happened about 1/2 way through the 2nd mile.  I'm sure it had something to do with the single digit temps and/or gunky air but I started feeling like my airways - nasal passage and throat - were swelling up so that I couldn't breath.

Start feeling light-headed, cold headache, and a feeling like being smothered and everything went very south at that point. Had to quit after 2 miles with 2nd mile coming in at 6:46.  Thankfully after about 1 minute the feelings of being smothered went away and I finished out the run nice and easy. Dang stinkin' inversion anyway. 

Asics DSTrainer17 #3 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.000.003.500.5038.00
Asics DSTrainer17 #2 Miles: 11.50Asics DSTrainer17 #4 Miles: 11.00Asics DSRacer Miles: 7.50Asics DSTrainer17 #3 Miles: 8.00
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