Every Run is a Great Run!

Week starting Feb 10, 2008

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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 32 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 80.10 Year: 1556.85
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Exalt #4 Lifetime Miles: 516.75
Asics Gel Contend4 #1 Lifetime Miles: 376.50
Asics Gel Exalt #5 Lifetime Miles: 192.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Early AM: Did a couple of solo miles around 8 min pace then 6 more with Kim probably around 10 min average. One of the nicer mornings we've had for a while. Upper 20's, clear roads, only a bit of wind. Not quite Spring but at least a hint of better weather days to come. Nice way to start a Monday.

Late AM: Had to get my 2nd workout in a little earlier than usual due to meetings just after noon. Two miles on treadmill (8:00 pace), then did my circuit/weights workout, then finished with 1 more treadmill mile (8:00).

Legs feeling surprisingly good today after the race. Kim was kind enough to do some massage work on the hamstrings/calves/feet yesterday and I think it helped alot. Thanks Kim!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Noon run at work. Did the hill route out to 7 Peaks and back with a little diversion up to the mental hospital to get the 10 miles. I was hoping for a little nicer weather with some sunshine but Mother Nature wasn't so accomodating. Wanting to do 4-5 mile tempo run tomorrow but it looks like weather gets bad again so I probably should have done the tempo today. Thinking my legs would appreciate another easy day today but they actually had pretty good zip.

Ave pace: 8:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Late AM run: Weather was great. Tempo run was lousy. I went out earlier than normal to take advantage of the nice sunny conditions. Warmed up for 2.5 miles then wanted to do 4-5 miles at 10K - 1/2 marathon pace (6:10-6:30). However I think it was a little too close to breakfast for a tempo run as I got some major nausea and upset stomach after 3 miles and I pretty much bagged the workout at that point. Splits were 6:19, 6:26, 6:29.  I think next week I need to start out slower the first mile or 2 (say around 6:25-6:30 pace) and try to find the right pace so I can go the full 4-5 miles without dying 1/2 way through.

Actually the next couple of weeks could be interesting for the faster workouts since Kim and I and our son Tyler are all donating blood tomorrow night (how's that for a Valentine evening activity !?). Last time I donated I felt pretty drained for a few weeks during hard runs. But I figure now is as good as time as any to donate, no reason to completely give up doing good things just for the sake of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

So much for the couple of sorta nice days we had. Woke up early with plans to run a couple miles solo then go 5-6 more with Kim. The night before the weatherman had assured us that this was a mostly wind with not so much snow kind of storm. Found a foot of fresh powder to greet me. Roads not plowed. Had a brief moment of stubborness and/or stupidity and thought perhaps I could run in some tire tracks and be OK. No dice as I was doing the major slip, sliding thing that seems like an injury just waiting to happen. Finally gave up after 1/4 mile and went back home to tell Kim it wasn't going to work so good. So instead we shovelled snow like lunatics for the hour and probably messed up our backs come tomorrow morning when we try for the next run.

Later at work I did some particularly boring treadmill and cross-train (circuit/weights) stuff.

OK too much negative tone.....need to remember that life is GOOD, every run is a GREAT run, we need the moisture (do we actually still need much more?), and wonderful springtime weather is just around the corner getting closer every second.

Happy Valentine's Day everyone!


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had a very enjoyable noon-time 8 mile run-in-the-sun with Kim at work. We went on a modified LakeView route and really were liking the warmth and therapeutic aspects of the sun's rays even though the temps were still a bit on the nippy side. Yahoo weathers says only 16 degrees at noon but I think it had to have been warmer than that. Kim was running very well today, easily holding the average pace of 10 min/mi throughout the run while still being completely conversational as far as I could tell. She also had enough zip to take off the last 1/4 mile and run it under 8 min pace. She is certainly more of a 'kicker' than I am.

Earlier in the week I had mentioned Kim and I and my son Tyler were donating blood last night. Well we ended up batting only 1 for 3 as Kim and I were both rejected. Me because of my India trip last year and Kim because she was slightly anemic. Oh well, maybe next time. Now I won't have an excuse for any lousy tempo runs that might occur in the next couple weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Frosty morning run with the SF group. Weather.com says it was single digits but neither Kim or I thought it felt quite that cold. I guess maybe we're just used to it. Finally got to see the elk herd that Clay talks about for the first time this winter. One of these days maybe there will even be a Clay sighting. Actually I passed a couple of runners that I wasn't sure who it was. Thought it might be Clay and Curtis but from Clay's blog today sounds like it was someone else.

Did a progression run where I speed up every couple miles and finish somewhere close to 1/2 marathon pace. With the very cold temps I thought I might have to tone down the pace a bit and this turned out to be true. One nice thing about this type of workout is it gives me a chance to talk to runners of a variety of speed levels but still end up with a nice overall average pace with some down right tough miles at the end to hopefully help teach a bit of mental toughness for the end of races.

Splits as follows: 10:41, 9:45, 8:50, 8:54, 8:28, 8:27, 7:59, 7:59, 7:31, 7:33, 7:07, 7:00, 6:40, 6:37.

Finished off with a 1.5 mile easy run back home from the storehouse. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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