Every Run is a Great Run!

Week starting Jan 06, 2013

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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
34.500.002.000.5037.00
Asics DSTrainer17 #4 Miles: 15.00Asics DSRacer Miles: 7.00Asics DSTrainer17 #3 Miles: 9.00Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got up bright and early with hopes temps were just a tad better than most mornings of 2013.  Checked weather.com it said -1 degrees feels like -16. Ugh! And of course the lovely smoggy air. But poking my head out the door I didn't notice any wind so and I was already dressed for running so I ventured out. It was cold but not windy so it was bearable and I had an ok run in the dark.

Later in the afternoon went to the gym at work for 30 min XT + core. 

Asics DSTrainer17 #4 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.000.507.00

Temps in the 20's today downright balmy! Air a bit cleaner too but still plenty of gunk. Hooray for Kim finally able to get out and try a run after dealing with such a nasty cold the last while. She did really great for not running at all for nearly 2 weeks.

Tried some speed today after 2 mile warmup with Kim.  Dropdown intervals 1, .75, .5. .25 miles, with .5 rests in between the first 3 and .25 rest on the last.

This workout was harder than I wanted it to be. I think not having the usual bit of tail-wind and gunky air had a lot to do with it and maybe just and off day for me.  I was still able to meet the main goal which was to stay mostly a bit faster than 5K pace.

Splits (pace not time) were 6:24, 6:25, 6:22, 6:02. 

Asics DSRacer Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got out early with Kim around 6am. Could actually see the stars from our house but got pretty foggy down in the river bottoms. Probably around 10 degrees or so. Ran about half with Kim and the rest solo.

Later got to the gym at work for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at the gym on the beloved treadmill and a little core work as well.

Asics DSTrainer17 #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Woke up to about a foot of fresh powder everywhere so grabbed a snow shovel and went at it for an hour or so. Later in the morning I was able to get out and slosh around the snowy roads for a sloppy 3 miles.

Asics DSTrainer17 #3 Miles: 3.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Quite the run today in the snow. Talking to Kim we wondered if we shouldn't name this run "Dumb & Dumber". Not sure who gets to be Dumb and who is Dumber.  Could also call it "Slip Slidin' Away" with the sloppy roads and all the slipping and sloshing around we did.

Our generic cheapo Costco Yak Trax knock-offs are pretty much falling apart now so we only used them for a couple miles before they were more trouble than they were worth and we ditched them. It was nice to have Kelly and his eternally enthusiastic dog Bebe along for this one.

Made it to 9 miles but it felt more like 20+ and took nearly 2 hours. 

Asics DSTrainer17 #4 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.500.002.000.5037.00
Asics DSTrainer17 #4 Miles: 15.00Asics DSRacer Miles: 7.00Asics DSTrainer17 #3 Miles: 9.00Asics DSTrainer17 #2 Miles: 6.00
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