Every Run is a Great Run!

Week starting Jan 02, 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 

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

 

Personal:

I've been married to the lovely Kimberly for 31 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 60.00 Year: 690.25
Hoka Stinson #1 Lifetime Miles: 343.35
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Exalt #2 Lifetime Miles: 517.30
Asics Gel Exalt #3 Lifetime Miles: 518.50
Asics Gel Exalt #4 Lifetime Miles: 268.75
Saucony Trail Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.653.101.750.0060.50
Brooks Launch Miles: 10.00Asics DSTrainer Miles: 17.00Asics Gel 1150 Miles: 6.00Asics Gel 2150 #2 Miles: 21.50Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Ran with Kim early in balmy mid-teen temps with a touch of breeze. Still hard to find roads with good footing but we managed ok. Ran with Kay and Carolyn for a little bit. All in all a pleasant winter morning run. Hoping to keep those dang January blues and blahs away this year!

9:35/139

Noon: Ran 4 more at work. Lots of newbies at the gym as usual every January. They looked at me funny as I headed outside in my gear which did not include longs. Hey after the last few days mid-20's and sunshine feels like shorts weather to me! I wish the newbies luck with their resolutions but if past years are typical they'll all disappear by the end of the month and it will just be us old-time regulars.  Just as hard in Provo to find good roads as in SF. Not the greatest on Kuhni road, I'll try a different route tomorrow.

8:08/148

Brooks Launch Miles: 4.00Asics DSTrainer Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Early AM: Six miles with Kim, we both worked on trying to sweat off some braindead teenager frustrations. But kinda hard to work up a good sweat when it's so dang cold!

9:08/143

Late AM: Three more miles at work. I was unsuccessful at finding any decent roads to run on that didn't involve driving or dealing with snow/ice to get to a clear road. So I was content to just run around the parking lot a few times. The slip-sliding running seems to get some of my "itis's" fired up, especially in the lower ab and groin area. But on the bright side I was bewildered but pleasantly surprised when I weighed myself at the gym and found myself at my lowest weight since last May or so.

8:02

Brooks Launch Miles: 3.00Asics Gel 1150 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.001.750.0011.00

Working from home today so waited until around 11am for the run. Probably around 20 degrees at the start, wish it was warmer but we're getting used to it. Actually felt pretty good when the sun would poke thru the clouds.

Warmup mile with Kim then ran her speed workout (7 x  1/4 mile with 1/4 mile rests) then did a few hills solo. I was thinking around 1:45 (7 min pace) for Kim's quarters but she had good mojo today and did them all around 1:40 (6:40 pace) +/- a couple seconds either side. Very nice workout for her with just over 2 weeks until Painters 5K.This Saturday coach Tom will get to see how she does on 5K time trial #2.

8:30/150


Asics DSTrainer Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 5 miles easy on a lovely 9 degree morning. Rest day for Kim so all by my lonesome.

8:51/147

Noon: 3 more miles around work campus as well as 10 min XT.

8:05

Brooks Launch Miles: 3.00Asics Gel 2150 #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another fun BURRRRRRRRR run in the early morning with Kimilou. It might have gotten up to 10 degrees if we were lucky. At least the smog isn't as bad in SF as it is north of us. Sure is hard to get to the legs to want to move when it's so dang cold outside.

9:25/136

Asics Gel 2150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.403.100.000.0016.50

Went out around 7am and ran about 8 miles mostly solo but maybe a couple miles with a variety of SF runners. Then I met up with Kim to get 8 or so more including her 2nd time trial 5K in preparation for Painters 5K in 2 weeks. Two weeks ago Kim ran this same route in PR time of 23:21. I wasn't sure if that would be doable today since temps were quite a bit colder than last time. But Kim had it going again and was able to best her previous best by 12 seconds and finish with another PR of 23:09. Sweet! Sub-23 is looking more doable all the time for Painters. Looks like a pretty fast course, although pretty hilly so not sure how hilly-with-net-downhill will compare to the nearly flat loop course of previous years. But I am sure that it will be fun to see what happens!

Asics Gel 2150 #2 Miles: 16.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.653.101.750.0060.50
Brooks Launch Miles: 10.00Asics DSTrainer Miles: 17.00Asics Gel 1150 Miles: 6.00Asics Gel 2150 #2 Miles: 21.50Asics Gel 2150 Miles: 6.00
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