Every Run is a Great Run!

Week starting Jul 28, 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 

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2023 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • 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 36 years. We have 5 great kids and 5 great grandkids.

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Miles:This week: 5.00 Month: 56.00 Year: 289.00
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 561.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 179.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.004.500.5055.00
Asics DSTrainer17 #5 Miles: 30.00Asics DSTrainer18 #1 Miles: 17.00Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice morning run, a bit cooler than we've had for a while. Later went to the gym for 30 min XT + core.

8:28 

Asics DSTrainer17 #5 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.500.509.00

Speed day: 4 or 5 x 1 mile repeats, goal pace sub-6:45. Always hard to wake up early and warm up to the idea of running fast. But too darn hot this time of year to do tempo runs after sunrise. Kim and I drove down to the bottoms and warmed up 2 miles into the canyon winds so that we could have a nice tailwind and some downhill to start out the repeats.

Ended up going a little better than I was expecting and I was able to resist the urge to quit after 4 and add 1 more. But certainly wasn't easy. Did 3-4 minutes of jog/walk in between repeats.

Split info (first 2 or 3 miles had nice tailwind and a bit of downhill, after that it was mostly flat with not much wind): 6:31, 6:28, 6:26, 6:34, 6:28. 

Asics DSTrainer18 #1 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice relaxed morning run 8 miles. Legs felt surprisingly fresh after the speed workout on Tuesday but I kept the pace very easy in hopes of making Thursday's planned 20+ miler go as well as possible on not much sleep. Later at work I also walked a couple of miles.

8:48 

Asics DSTrainer17 #4 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Won't be able to do the long run on Saturday so decided to do the Payson canyon run and just run home since it ends up being 20 miles. Went to the awesome Rush concert last night so wasn't sure how things would turn out standing for 3 hours at the concert then sleeping for not much more than 3 hours then running for 3 hours.

But the run actually went pretty well. Got a little overheated and worn out the last couple of miles but feel OK about things especially after having a nice nap afterward (thankfully I only work 1/2 day today).  With a little bit of backtracking along the way to meet back with Kim and Stephen I ended up with 22 miles. Just hope & pray I don't get sick which usually only ever happens when I push my luck with not getting enough sleep.

8:15 

Asics DSTrainer17 #5 Miles: 22.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Wasn't sure how the legs would feel after yesterday so I was thinking I might only run 4-5 miles but I was feeling surprisingly good so I got in 8 albeit at a very relaxed pace.

8:55 

Asics DSTrainer18 #1 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.004.500.5055.00
Asics DSTrainer17 #5 Miles: 30.00Asics DSTrainer18 #1 Miles: 17.00Asics DSTrainer17 #4 Miles: 8.00
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