Every Run is a Great Run!

Week starting Feb 10, 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.

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

pleasantpalms.blogspot.com

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Miles:This week: 0.00 Month: 64.00 Year: 605.25
Hoka Stinson #1 Lifetime Miles: 343.35
Saucony Fastwitch #1 Lifetime Miles: 64.50
Asics Gel Exalt #2 Lifetime Miles: 511.30
Asics Gel Exalt #3 Lifetime Miles: 476.50
Asics Gel Exalt #4 Lifetime Miles: 232.75
Saucony Trail Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.003.001.0048.00
Asics DSTrainer17 #3 Miles: 18.00Asics DSRacer Miles: 9.00Asics DSTrainer17 #4 Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Had a nice run in light snow with Kim in the early morning. About an inch of fresh snow on the roads but not slick most places and not windy so it made for a nice peaceful run. 

PM: Went to the gym at work around 2:30pm for 30 min XT + core.

Asics DSTrainer17 #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.001.009.00

Was hoping it would warm up a bit more for the 800m repeats workout but just before noon before I went out it was still only in the low 20's. Oh well at least the air was fairly clean and the roads were clear. 

Been trying to get lots of downhill training since my March 5K is very downhill. Ideal would be running down a canyon but doesn't work so good in the winter. So for workout today I maybe dropped 100-200 feet overall but nothing very steep. And the hoped for tailwind actually ended up being a bit of headwind so that made the workout pretty tough. Ended up taking full advantage of the 3-4 minute rests in between and did more walking than usual.

Did 8 x 1/2 mile repeats, shooting for 5:55-6:05 and that's just about how things worked out. Felt pretty well pooped at the finish and glad to be done. Didn't love having longs and my jacket the last 4 repeats, I was wishing for shorts and no jacket.

Splits were as follows: 3:03, 2:58, 3:00, 3:03, 3:02, 3:02, 2:57, 3:00. 

Asics DSRacer Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Had a nice recovery run, mostly with the lovely and talented Kimi.

PM: Did 30 min XT + core at the gym. 

Asics DSTrainer17 #4 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 miler just before lunch.

8:28/149 

Asics DSTrainer17 #3 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice & easy 5 miler in the early morning with Kim and Kay.

Asics DSTrainer17 #3 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Had a nice run this morning, weather was cold and a bit windy but skies and roads were clear and we got some nice sun the last few miles. Started out with a pretty good sized group that ended up with Doug and Alan and Kim and I most of the last 2/3 of the run.  

Had planned anywhere between 12 and 16 miles depending on how things went and thankfully everything went well and we got the full 16.  

Asics DSTrainer17 #4 Miles: 16.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.003.001.0048.00
Asics DSTrainer17 #3 Miles: 18.00Asics DSRacer Miles: 9.00Asics DSTrainer17 #4 Miles: 21.00
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