Every Run is a Great Run!

Week starting Jan 01, 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 

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 32 years. We have 5 great kids.

Going to St. George? Bag the hotel and stay in one our condos instead!

pleasantpalms.blogspot.com

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http://lyndybutler.com/track/at-the-end-braydons-song

Miles:This week: 25.00 Month: 73.50 Year: 1693.45
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Contend4 #1 Lifetime Miles: 404.50
Asics Gel Exalt #5 Lifetime Miles: 256.60
Asics Gel Exalt #6 Lifetime Miles: 44.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.004.001.0055.00
Asics DSTrainer #2 Miles: 17.00Asics DSTrainer Miles: 7.00Asics DSTrainer #3 Miles: 24.00Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Wow what a fabulous day for a January 2 run! Sunny and mid 40's I can't remember a nicer January day in northern Utah.  Went out around noon and ran 3 with Kimi then 7 more solo. 

8:30/144

Asics DSTrainer #2 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice & easy 7 miler with Kim on another gloriously sunny day, although it was a bit windy today compared to yesterday.  But mid-40's so no complaints. I know we need some moisture but I can't quite bring myself to pray for snow just yet.

9:16/132 

Asics DSTrainer Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.001.0011.00

Sunny and mid 40's for the run just before lunch. Sweet! Perfect for the speed session I had planned.  Warmed up with Kim and ran down to the river bottoms to the stretch of straight flat road that is perfect for doing Yasso 800's.

Plan was to do 8-10 800's in the 3:00-3:15 time range. Didn't sleep the greatest last night so I been groggy during the morning and wasn't sure what to expect.  But turned out feeling about as good as I've felt doing this type of workout. Actually I don't know if I've every actually finished the full 10 repeats until today. So I'm pretty happy with how things turned out.

First 3 felt super easy but I resisted the urge to go too fast too soon and end up not doing 10. Next 4 felt moderately hard but not too nasty. Last 3 were pretty hard the last quarter mile of each. Got the nausea, pukey feeling toward the end of each of the last 3 but was able to finish strong and make the last 3 sets the fastest.

Splits/aveHR: (HR monitor says my max HR touched 200, not sure if this is correct usually I max out around 192-195)

1 - 3:10/147

2 - 3:11/172

3 - 3:10/176

4 - 3:11/178

5 - 3:11/182

6 - 3:10/184

7 - 3:10/184

8 - 3:09/184

9 - 3:08/186

10 - 3:07/186 

Asics DSTrainer #3 Miles: 11.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice easy recovery run in the sun.

8:26/146 

Brooks Launch Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice run in the sun with Kimi just before lunch.

Asics DSTrainer #2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

We got nice surprise this morning after running all week in 45 sunny degrees and shorts.  Started snowing just before we got out and ended up snowing quite heavily, sometimes with wind making it so snow was pelting us in the eyes. Still had a pretty good size group of runners despite the weather. Those SF runners are a diligent bunch.

After a while the snow/slush started piling up on the roads making it very difficult to get great footing and impossible to run at any kind of pace.  Ends up taking nearly the effort of a 7 min mile to run 9 min miles. Kim and I both felt pretty spent and happy to get to 13 miles considering the nasty roads.  Nice to have Hal stick with most of the way. Hopefully we didn't aggravate any injuries with all the slip-sliding we did.

Asics DSTrainer #3 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.004.001.0055.00
Asics DSTrainer #2 Miles: 17.00Asics DSTrainer Miles: 7.00Asics DSTrainer #3 Miles: 24.00Brooks Launch Miles: 7.00
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