Every Run is a Great Run!

Week starting Jul 31, 2011

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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: 7.00 Month: 88.00 Year: 1377.75
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Exalt #4 Lifetime Miles: 502.75
Asics Gel Contend4 #1 Lifetime Miles: 309.50
Asics Gel Exalt #5 Lifetime Miles: 94.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.900.0017.600.0043.50
Asics Gel 2150 #2 Miles: 8.00Asics DSTrainer #2 Miles: 24.00Asics DSTrainer Miles: 7.00Brooks Launch Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8-miler in the morning.  Felt a bit sluggish starting out but felt pretty good by the end.  Nice to see my HR acting more normal again.  Later went to the gym for 20 min XT + core.

8:37/144

Asics Gel 2150 #2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.500.009.00

Wanted to do a mix of tempo and hills today but not too steep a grade up or down.  Decided to do a 3 x 1.5 mile workout around a loop that covers the middle section of the Spanish Fork half marathon route but running in the reverse direction as compared to the race.   This made is so first 1/2 mile is downhill,  middle mile is mostly flat, last 1/2 mile uphill. 

Wanted to keep the pace in the HMP range, around 6:45-7:00.  In between did walk/jog for 4 minutes.  The first repeat felt a little sluggish but felt pretty good after that.  

Splits/HR info:

1 - 10:21 (6:54 pace / ave HR 160)

2 - 10:06 (6:44 / 172)

3 - 10:04 (6:42 / 180)

Overall: 7:58/158 max HR 189

Interesting to note that my ave HR today was same as Saturday but ave pace was about a minute per mile faster. 

Asics DSTrainer #2 Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing 7 mile recover run in the morning. Too many meetings at work today doesn't look like I'll get a chance to go to the gym.

8:23/147

Asics DSTrainer Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles around the river bottoms on a breezy morning.  Did 4 or 5 strides along the way.  Later did 30 min XT at the gym.

8:23/153

Brooks Launch Miles: 4.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.0013.100.0015.00

Today after a little warmup jog I did a time trial half marathon run on the Hobble Creek course. Wanted to average around 6:50 to sneak in under 1:30:00. Thankfully I was able to accomplish this but it was a little harder than I wanted it to be.

Felt pretty good today and temps were on the cool side, although the last couple of miles got a little warm and I struggled, especially the very last 1.1 miles where I couldn't talk myself into running under 7 minute pace. Hopefully in 2 more weeks with recent training kicking in and some race magic I can cut off another couple minutes. Hopefully Hawk won't wait around forever and start the race way late with warmer temps.

Splits (ave pace & ave HR):

1 - 6:39/153

2 - 6:50/164

3 - 6:40/172

4 - 6:43/175

5 - 6:43/178

6 - 6:41/179

7 - 6:49/180

8 - 6:43/182

9 - 6:56/185

10 - 6:52/186

11 - 6:58/184

12 - 6:56/186

13 - 7:06/187 (wimpy)

.1 - :40(7:05 pace)/189

Overall: 1:29:13/177 maxHR 189

Just for fun I compared this to the only other 1/2 marathon I wore a HR monitor - 2009 Provo River:

Ave/Max HR: 182/195

Mile splits, Ave HR:

1 - 6:20 159

2 - 6:20 163

3 - 6:23 176

4 - 6:13 178

5 - 6:40 183

6 - 6:40 186

7 - 7:00 187

8 - 7:10 188

9 - 6:32 187

10 - 6:32 188

11 - 6:32 189

12 - 6:34 189

13 - 6:32 192

     .1 - ? 

Asics DSTrainer #2 Miles: 15.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today but had a nice hike from Aspen Grove up to Stewart Falls and back. Probably around 5 miles.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.900.0017.600.0043.50
Asics Gel 2150 #2 Miles: 8.00Asics DSTrainer #2 Miles: 24.00Asics DSTrainer Miles: 7.00Brooks Launch Miles: 4.50
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