Every Run is a Great Run!

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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 

50-54 AD PRs:

1/2 Marathon: 1:42:33 2016 Nebo

10K: 46:10 2016 Speedy Spaniard

5K: 21:30 2016 Anything for Auni


Short-Term Running Goals:

2018 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Don't run any marathons
  • 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 31 years. We have 5 great kids.

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Miles:This week: 24.00 Month: 119.00 Year: 405.25
Hoka Stinson #1 Lifetime Miles: 343.35
Saucony Fastwitch #1 Lifetime Miles: 64.50
Asics Gel Exalt #2 Lifetime Miles: 482.30
Asics Gel Exalt #3 Lifetime Miles: 410.50
Asics Gel Exalt #4 Lifetime Miles: 133.25
Saucony Trail Lifetime Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had intended to do a speed/inteval workout today but the dumb garmin did it's thing where the battery loses its charge for no apparent reason. So I bagged that idea and did a nice easy 9 mile run instead. I'll try again tomorrow on the speed.

Nice day today although a bit nippy, but the sun was shining and I quite enjoyed the run. Since I had no watch/pace to think about I worked on a few Chi running focuses and ended up getting into one of those zones where I space off and then I suddenly find myself surprised to be at the end of my run. Felt like I could have run forever today, wish they could all be like that.

Ave pace probably somewhere in the 8-8:30 range.

Also did some cross-train stairstepper/elliptical - 10 minutes or 1 mile equiv.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ave pace 8:12. Ave/Max HR 160/189.

Not a good workout today. Didn't sleep well last night and tired before even starting the planned speed workout. But in the spirit of Coach Hudson's advice to at least give workouts an attempt even on bad days I gave it a try. Warmed up 10 min on the stairs/elliptical then 1 mile on the 'mill. Then went outside for 8 miles including the attempt at speed.

Plan was to do a drop-down ladder interval workout. Warmup run for 2 miles including some drills/strides, then do 1 x 1m, 1 x .75m, 1 x 1km (.62m), 1 x .5m, and 1 x .25m, with 90s run/walk active recovery in between. Finish with 2 easy miles. Ideally you start around 10K pace and work toward 3K pace which for me is somewhere a bit below 6 min/mi. Did this same workout about 6 weeks ago with paces of 6:29, 6:15, 6:08, 6:01, 5:40.

First mile interval didn't feel right, by the time I was done it felt too hard, too much like it should be the last interval. Gunky inversion air didn't help. Next .75m interval felt worse, starting to feel nausea and GI yuckiness toward the end. Notice my HR is higher than it should be at this point. Started the next interval but bagged the whole think after .25, just feeling queasy so I loafed back to the gym.

Oh well better luck next time. Wish garmin would have worked yesterday when I was feeling good and was supposed to do the workout.

1m interval: 6:29, Ave HR: 179 (90s rest, 10:43 pace)

.75m: 4:47 (6:22), Ave HR: 182 (90s rest, 11:32 pace)

.5m - quit after .25: 1:30 (6:20), Ave HR: 185

So I've been doing an experiment since mid-October. Thought I'd try switching gears and do some 5K specific training rather than usual marathon. Wanted to see if/how it would affect my speed.

Verdict: It helped some for a while, but sub-32 temps and 5K training don't go well together. Also 5K-style workouts are not much fun, too much feeling like puking or actual puking. Helped me remember why I haven't done 5k training for a few years.

My 5K PRs are still all during marathon or half-marathon, higher mileage training cycles usually toward the end of the cycle when reaching peak. Much more enjoyable to me to get faster on this kind of training than doing cruddy 400/800/1200 interval type training. Will Painters 5K be any different?  Guess we'll see. Looking forward to post-Painters and starting up the UVM marathon training cycle.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Busy day today so pre-blogging the workout. Plan is for 2 crosstrain miles (bike/stair/elliptical), then 7 easy, hilly miles. Somewhere in the middle 8 x 8-10 second hill sprints.

8:20, 150/170

Felt sluggish at first then better as the run progressed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Felt pretty good today. Warmed up 10 min crosstrain-stair/elliptical, then 1 mile tmill. Then hit the roads. 2 miles easy then 4 miles tempo then 2 miles easy to cooldown.

During the tempo run I tried to focus not so much on the pace but more on holding form and running at perceived effort in the 1/2 marathon to 10K pace range.  Was happy that pace improved as the run progressed with last mile being the quickest. Strangely enough the last 2 miles felt alot better than the 1st 2 even though I was 10-20 seconds faster. Much better workout today than Tuesday.

Pace and ave HR for 4 mile tempo: 6:52/175, 6:51/181, 6:37/184, 6:34/187

Overall: 7:30/167/190


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

30 minutes x-train bike/stair/elip, then 6 miles nice easy and relaxing on the roads. A bit nippy but the sunshine was glorious.

AP: 8:13 HR: 146/159

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran with Kim and the SF group for a while then me and Hal for our weekly jaunt up Harry's. Toward the end Kent joined us for a couple of miles. Mostly easy, had a couple of faster miles that qualify for MP.

AP: 8:35

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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